Bump Up Your Strength (Weeks 28-40)

Designed For You Fitness

Coaches
Laura Thompson and Jessica Bouten

The Bump Up Your Strength DIY Training Program is designed to help you connect with your deep core while supporting your changing body throughout pregnancy. You will learn how to use your breath with intention, not only during workouts, but also in daily movement, rest, and preparation for birth.

What to Expect and What’s Included: The Bump Up Your Strength Prenatal DIY Fitness Program is a flexible, comprehensive program designed to support you through every stage of pregnancy. You can begin in any trimester, whether early on or later in pregnancy. This is a do-it-yourself program, allowing you to complete workouts on your own schedule and at your own pace. The structure adapts to your energy levels, current routine, and personal goals as pregnancy progresses.

Third Trimester, Weeks 28 to 40+: During weeks 28–40+, the program continues resistance training to strengthen deep stabilization, including the posterior and anterior oblique slings, helping ease third-trimester pelvic discomfort. Upper and mid-back work supports posture, keeping the ribcage aligned over the pelvis. Each session includes breathing, mobility, pelvic floor release, and hip mobility drills to keep the pelvis adaptable. Many exercises focus on creating space in the pelvis to support your baby’s movement and promote a smoother, more comfortable labor.

Three Workouts per Week: Structured workouts designed specifically for the prenatal body. All sessions are home based and require minimal equipment, such as a Pilates ball or child’s inflatable ball, resistance bands, and light dumbbells.

Video Movement Tutorials: Clear visual demonstrations to support proper form, reduce injury risk, and improve effectiveness.

Supplemental Learning Videos: Educational videos covering topics such as balancing length and strength, glute and adductor support of the pelvic floor, pelvic floor release drills, rib flare, safe floor transitions, and how alignment affects comfort and movement.

Access to Coaches: Direct messaging access through the TrainHeroic app.

Bonus Prenatal Guide: A 23-page Prenatal Guide covering breathing, pelvic floor function, core activation, posture, training volume, and more, offering practical guidance throughout pregnancy.

Instant Download with Purchase: Immediate access to the program and all materials through the TrainHeroic app upon purchase.

$149
Get Bump Up Your Strength (Weeks 28-40)
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Embrace Your Pregnancy Journey
Pregnancy is a time of big changes—physically, mentally, and emotionally. As your body adapts to support your growing baby, movement and self-care become essential. Thoughtful pregnancy fitness helps maintain energy, ease discomfort, and prepare your body for birth and recovery.
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Move Confidently at Home, With Guidance
This program is designed for pregnancy, letting you stay active safely without leaving your space. Workouts use simple, minimal equipment and fit easily around your day—no gym trips, no extra stress. You’ll also have access to expert support through TrainHeroic chat, so questions, modifications, and feedback are just a message away.
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Beginner Friendly, Low Impact
This program is for you if you have never worked out consistently. It offers a low barrier to entry with gentle, pregnancy-safe workouts. If you already exercise regularly, it can be used as a supportive supplement to your current routine.
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Understand Your Pregnancy Body
This program goes beyond workouts—you’ll learn how your body is changing and why each movement matters. It includes a detailed prenatal guide and long-form educational videos to help you move safely, build strength, and feel confident throughout pregnancy.
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Support Your Foundation
By focusing on breath, posture, and gentle strength, you’ll support your core and pelvic floor safely as your body adapts. These basics keep you stable, reduce discomfort, and let you stay active in a way that feels energizing, not exhausting, preparing your body for what comes next.
Features
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Access to Your Coaches
Coaches who will support your unique postpartum journey and provide feedback to form videos and questions.
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Programming 3 days per week
Structured, pregnancy-safe workouts that build strength gradually and are designed for home with minimal equipment.
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Exercise Video Guidance
Instructional videos to guide you through every movement make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will get to support you, know you better, and keep you going, all through an app.
Equipment
Required
Pilates Ball (or children’s inflatable/squishy ball) // Resistance Band (we recommend the red 10-35 lbs) // Door Anchor // Resistance Loop Bands // Set of Light-Weight Dumbbells (5-10lbs each) // Set of Medium-Weight Dumbbells (15-20lbs each)
Recommended
Workout Mat (nice to have, but not necessary)
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Sample Week
Week 1 of 13-week program
Sunday
Week 28 Day 1: Breathing, Mobility & Resistance Training

Prep

A

Connection Breath

Pick ONE of the three exercises below to complete. Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

B

Hug The Baby

1 x 10

C1

Side Lunge Hip Opener

1 x 5

C2

Internal Hip Rock Back

1 x 10

D1

Goblet to Sumo Squat

3 x 8

D2

Banded Hip Hinge

3 x 8

D3

Crossover Step Up

3 x 8

D4

Foam Roller Adduction Internal Rotation

3 x 8

D5

Seated Leg Lifts over Reference

3 x 8

E

Standing Hip Shift

Tuesday
Week 28 Day 2: Breathing, Mobility &Resistance Training

Prep

A

Connection Breath

Pick ONE of the three exercises below to complete. Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

B

Hug The Baby

1 x 10

C1

Cat Cow

1 x 10

C2

Foam Roller Thread the Needle

1 x 5

D1

Foam Roller Serratus Up the Wall

3 x 8

D2

Single Arm Z-Press with Dumbbell

3 x 8

D3

Alternating Incline Dumbbell Chest Press

3 x 8

D4

Pallof Press Variations

3 x 8

D5

KB Suitcase Carry

3 x 0:45

E

Happy Baby

Thursday
Week 28 Day 3: Breathing, Mobility & Resistance Training

Prep

A

Connection Breath

Pick ONE of the three exercises below to complete. Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

B

Hug The Baby

1 x 10

C1

Standing Floor Touch with Thoracic Reach

1 x 6

C2

Half Kneeling Rock Back

1 x 6

D1

Squat with Pallof Press

3 x 8

D2

B-Stance Front Raise with Dumbbell

3 x 8

D3

Glute Bridge Band Pulldown

3 x 8

D4

Half Kneeling Thoracic Rotation

3 x 8

D5

Bear Crawl

3 x 8

E

Supported Deep Squat

Coaches
More from Designed For You Fitness
coach-avatar Laura Thompson

NASM CPT, Pre- and Postnatal Coach (CPPC), Women’s Coaching Specialist (GGS-1), PCES 3.0 Pregnancy and Postpartum Corrective Exercise Specialist

coach-avatar Jessica Bouten

NASM CPT, Precision Nutrition Coach (PN-1), Biomechanics

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Guided Support for Your Pregnancy Journey

Pregnancy brings big changes. Our program provides guidance and support to move safely, care for your body, boost energy, reduce discomfort, and prepare for birth and recovery—helping you feel your best at every stage.

Get Bump Up Your Strength (Weeks 28-40)
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FAQs
Who is the Bump Up Your Strength program designed for?
This program is for pregnant women at any fitness level who want to stay active, support their core and pelvic floor, and move in a way that feels safe and supportive. It works well for beginners and for those who already exercise and want pregnancy specific guidance.
Can I start this program in any trimester?
Yes. You can start in any trimester. The program is divided by trimester (scroll down to find links to 1st and 2nd Trimester programming), but the education and movement principles apply no matter when you begin. Many women jump in during the second or third trimester and benefit right away.
How many days per week will I work out?
The program includes 3 workouts per week. Sessions are designed to be manageable and adaptable based on your energy levels, symptoms, and schedule.
Is this program safe during pregnancy?
Yes. The program is built specifically for the prenatal body. It focuses on breathing, posture, gentle strength, and core support to reduce strain and support your changing body throughout pregnancy.
Do I need to have worked out before pregnancy?
No. This program has a low barrier to entry and is very beginner friendly. Movements are gentle, intentional, and clearly explained so you can build confidence as you go.
What equipment do I need at home?
You will need minimal equipment, including a Pilates ball or inflatable ball, resistance bands, loop bands, light to medium dumbbells, and a mat if you want one. No gym access is required.
What kind of education is included beyond workouts?
You will receive supplemental learning videos and a 23 page Prenatal Guide. These cover breathing, pelvic floor function, posture, rib flare, safe daily movement, and how to support your body as it changes.
Will I have access to a coach for questions or needed modifications?
Yes. You will have access to coaches through the TrainHeroic app messenger for questions, form feedback, and guidance throughout your pregnancy.
Is this a PDF or an app based program?
This is fully app based and delivered through TrainHeroic. You will access workouts, videos, and coach support all in one place, no printed plans required.
Does this program also support postpartum recovery?
By focusing on breath, core connection, posture, and pelvic floor support during pregnancy, you are building a strong foundation that carries into postpartum recovery. These basics help make the transition smoother and more supported after birth.

More from Designed For You Fitness

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Bump Up Your Strength (Weeks 28-40)
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