Pregnancy Exercise Programme - Intermediate - Week 1-2 - By Octavia, Founder and Physio

Polly gym lunge

Hi Warrior,

Congratulations on your pregnancy and for deciding to take part in exercise to optimise your health and your babies health.

You are here as following completing the questionnaire and the safety check we feel you would benefit from starting on the Intermediate Programme. Most pregnancy exercise programmes do a set of work outs for each trimester but we recognise that you are all individuals and therefore depending on where you are you at might benefit from different exercises.

You are in the intermediate program because you have stated you are currently taking part in moderate amounts of weekly exercise and have no pain.

Evidence supports movement and physical activity in pregnancy even if you have never exercised before, from conception right through to birth. However, it is worth understanding how to move, what is good posture and the basics of training in pregnancy.

If you are experiencing pain we would aways recommend you see a physio or your doctor. Often there are some really simple tips, tricks you can do or treatments you can receive that will get you back in track again. That body is going to be changing drastically over the next nine months so don't suffer in silence. Check out our database of local physios or speak to your local team.

So let's get to work.


This program is designed to be done twice over a fortnight.

Strength takes time to build as does the connection with your mind and body, so work through the classes carefully and systematically. In two weeks you’ll have better motor control. In sex weeks your will be increasing the actual number of muscle fibres. The longer you hold a loaded muscle to the more fibres you will recruit so be mindful, slow and controlled with your movements. The program is 6 weeks long. At the end you can re take the test and see if you are ready to move into the intermediate program.

As always, listen to your body and work with what feels good. If you need to step it back then that is fine. Go back to a class you feel comfortable doing and work at that level from a while. Also, if you don't feel up to exercising that is fine too. Any movement is good and walking with a friend, taking the stairs or a gentle stretch can be enough to get the heart rate up.

Happy training.

Week 1-2

Work through this program at your rate. We believe in choice and variety so this is just a guide but we hope you enjoy the program. Do one video each day and this should meet your optimal amount of exercise advised each week. Repeat the program on the second week then move onto the week 3-4 program. Like we said listen to your body and if you are not ready or something doesn't feel right then ease off or seek support.

Day 1 - Pilates - The Basics followed by Introductory Pilates class - Octavia

Here I go over the fundamentals of Pilates, helping you understand posture, how breath is used to support your loading and stacking your pelvis and ribs to help you get the best out of your work out. We then do a short, low level work out putting together all of the techniques covered in the other introductory videos in the media section. It is a great starting point for any one who hasn't done Pilates before. 20 minutes

Day 2 - Yoga - Yoga for pelvic floor - Hayley

Fed up of doing Kegels with no effect? Try this yoga flow and learn how to tone and keep your pelvic floor muscles healthy. Pelvic Floor and deep core health are vital during pregnancy and the postnatal period. 60 mins

Day 3 - Rest day - Breathwork - Stress Less and be More - Laura

Some information to indulge in Understanding exercise in pregnancy. Worth a watch for all trimesters.

If you are doing this program having completed the foundation program then perhaps you might like to learn about variations of core exercises in pregnancy.

Day 4 - Fitness - Move with bump - Lauren

A fitness class specifically designed for when you are expecting. It is mainly aerobic style movements for all stages of pregnancy and all fitness levels. It will increase heart rate to a safe level and help maintain levels of fitness during pregnancy. 40 mins

Day 5 - Pilates - Core and Glutes - Octavia

Strong full body workout targeting the abdominals using the band. Standing, kneeling and four point kneeling. 20 mins

Day 5 Gym - Octavia

Do each set twice with 8-10 reps. A slightly more challenging version you could do if you are happy with your form is 30 seconds on and 10 seconds off. This will get our heart rate up too.

Set one: Squats followed by bicep curls

Set two: Shoulder taps followed by lunge and press

Set three: Bent over row followed by medicine ball slam down

Day 6 - Rest day Reassurance, relaxation and release for the first trimester -Susanna and Val

Some information to indulge in:

Trimester one: 7 Common pregnancy complaints and how to eat your way out of them by Kay Bradbury

Today we delve into some of the most common pregnancy complaints that can be supported with nutrition and lifestyle. We cover nausea and vomiting, fatigue, heartburn, restless leg, anxiety, dizziness, and pelvic pain.Katy offers amazing practical tips to help you feel better in your pregnancy. 25 mins

Trimester two: What is a Doula by Jess Franz

Jess talks through what a doula is and what it isn't. A doula can make all the difference when you are in labour and shouldn't be missed off your learning and planning for birth. 2 mins

Trimester three: What to eat and drink in labour by Katy Bradbury

Super practical video for birthees and birth partners to get to grips with various eventualities for birth and what to eat and drink.

Day 7: If you have completed the daily program you have met you weekly exercise target why not go on a walk with a friend or revisit you favourite workout.


We hope you find this program help and informative. Of course there are so many other videos to choose from to learn and move with so do have a browse on our media page and check out the learning hub for other guides.