Pre & Postnatal Fitness

Welcome Mamas!

MAMA'S MONTHLY MEMBERSHIP includes access to the MAMA MOVES program, which is recommended as a prerequisite to completing any of our other workouts. MAMA MOVES by FIT Ritual is a 14-day program designed to provide women (in all stages of pregnancy and recovery) with safe, challenging and effective workouts. We'll not only be leading you through the movement, we're also sharing tips & techniques that will help your body to best prepare for all the strong demands of motherhood!

Program Schedule

All classes are on-demand so you can complete when convenient for your schedule. If you have not completed the 14-day MAMA Moves program, please follow the order of the sections below, starting with the Welcome and the Foundations videos. Let's get moving!

  • 01

    WELCOME!

    • Introduction
  • 02

    PROGRAM PREREQUISITES

    • Prenatal Precautions - Things to be aware of!

    • Abdominals: Understanding your core during pregnancy + how to engage your transverse abs

    • Pelvic Floor: How to engage

    • Breath + Movement: How to properly breathe during exercise

    • Pelvic floor strengthening: how to activate your pelvic floor with breath exercises
  • 03

    COMMON MODIFICATIONS

    • How to modify common exercises that are not pre/postnatal friendly
  • 04

    PELVIC FLOOR STRENGTHENING

    • Pelvic Floor Strengthening Exercises to do EVERY DAY! (7 min follow along)

    • Pelvic Floor Focused Workout (20-min)

    • Pelvic Floor Focused Workout 2 (25-min)
  • 05

    TRIMESTER 1

    • SCULPT 1

    • SCULPT 2 *avoid the twists on ball if uncomfortable twisting

    • SCULPT 3 *skip bicycles if uncomfortable twisting, stay center

    • SCULPT 4 *skip bicycles if uncomfortable twisting, stay center

    • SCULPT 5

    • STRENGTH 1

    • SWEAT 1

    • SWEAT 2

    • SWEAT 3

    • STACKED 1

    • S3 UPPER BODY

    • ABS & ASS

    • ARMS & BUTT 1

    • ARMS & BUTT 2
  • 06

    TRIMESTERS 1 & 2

    • SCULPT 1

    • STRENGTH 1

    • STRENGTH 2

    • SWEAT 4

    • SWEAT x SCULPT 1

    • SWEAT x STRENGTH 1

    • SWEAT x STRENGTH 2 (Dirty 30)

    • SWEAT x STRENGTH 3 * avoid ball behind the back upper abs in core finisher if no longer crunching

    • STACKED 2

    • S3 *avoid ball crunches if later T2 and uncomfortable crunching

    • GLUTES & INNER THIGHS
  • 07

    ALL TRIMESTERS 1, 2 & 3

    • SCULPT 1

    • SCULPT 2

    • SCULPT 3

    • SCULPT 4

    • SCULPT 5 *avoid crunches at the end, just do the legs

    • SWEAT 1 (LIT Cardio - Low Impact Training)

    • SWEAT 2

    • STRENGTH 1

    • STRENGTH 2

    • STRENGTH 3

    • STRENGTH 4

    • STRENGTH 5

    • STRENGTH, CORE & CARDIO

    • SWEAT x STRENGTH 1

    • SWEAT x STRENGTH 2

    • SWEAT x STRENGTH 3 (AMRAP)

    • SWEAT x SCULPT 1

    • SWEAT x SCULPT 2

    • SWEAT x SCULPT 3

    • SWEAT x SCULPT 4

    • S3 1

    • S3 2

    • STACKED 1

    • STACKED 2

    • STACKED 3

    • STACKED 3 *follow Kaylee for ab modifications

    • BUTT & LEGS 1

    • BUTT & LEGS 2

    • BUTT & LEGS 3

    • BABY GOT BACK

    • ARMS & CORE

    • ARMS & BUTT

    • GLUTES + INNER THIGHS

    • RITUAL + RECOVER

  • 08

    POST-PARTUM *Coming soon!

    • Post-Partum Guidelines *Coming soon!
  • 09

    EXPRESS CLASSES (all trimesters)

    • BOOTY 1

    • BOOTY 2

    • CORE 1

    • CORE 2

    • UPPER BODY STRENGTH

    • SCULPT ARMS

    • BODYWEIGHT HIIT

    • SCULPT LOWER BODY

    • SCULPT THIGHS
  • 10

    RECOVERY STRETCHES

    • RECOVER 1 (with a chair)

    • RECOVER 2 (on the mat)

    • RECOVER 3 (using a wall)