1 WEEK FREE<br>MATERNITY HOME<br>WORKOUTS background

1 WEEK FREE
MATERNITY HOME
WORKOUTS

Welcome to the MOM CREWE!

What You Need to Know:

This home workout is from Week 5 of the 3-Day Maternity Plan
Tutorial videos are included with purchase of the plan, pictures used in this guide are for example purposes
Plans go from weeks 5 through 40 of pregnancy, and are structured in progressive phases to adapt to pregnancy changes and modifications
Separated by week
3x/week
Additional cardiovascular activity recommendation
There are also 4-Day & Gym Options available with purchase of maternity plan
event logo

Equipment List:

Hip band
Resistance band(s)
Kettlebells OR dumbbells
Floor mat (optional, but nice to have)
Sliders or alternative (if you have a hard floor, this can be as simple as using socks or small towels)
Bench/chair or equivalent that can be used for: steps ups, step-downs, bench dips, box squats, copenhagen planks, inverted rows (if no bars), etc

Disclaimer: Prior to beginning these programs, consult your physician to be sure that you’re cleared for exercise and the advice provided is appropriate for you. KatieCrewe.com is not a licensed medical care provider. The information provided is not intended to diagnose, examine, or treat medical conditions of any kind. These programs cannot determine the effect of any specific exercise on a medical condition. By following and participating in these exercise programs, you accept there is the possibility of physical injury. If you engage in the exercises provided in these programs, you agree that you’re doing so voluntarily and at your own risk. You assume all risk of injury to yourself and agree to release and discharge KatieCrewe.com from any and all claims or causes of action, known or unknown, arising out of KatieCrewe.com’s negligence.

The programs that you purchase, along with associated information and advice from KatieCrewe.com offer health, fitness and nutritional information which is designed for educational purposes only. You should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other accredited healthcare professional. The use of any information provided in these programs does not take into consideration any individual requirements, injuries, or deficiencies that may be present.

Top 10 FAQs

Is exercise safe during pregnancy?

There are many variations of passages of Lorem Ipsum available, but the majority have suffered alteration in some form, by injected humour, or randomised words which don't look even slightly believable. If you are going to use a passage of Lorem Ipsum, you need to be sure there isn't anything embarrassing hidden in the middle of text. All the Lorem Ipsum generators on the Internet tend to repeat predefined chunks as necessary, making this the first true generator on the Internet.

In which month should I start exercise during pregnancy?

There are many variations of passages of Lorem Ipsum available, but the majority have suffered alteration in some form, by injected humour, or randomised words which don't look even slightly believable. If you are going to use a passage of Lorem Ipsum, you need to be sure there isn't anything embarrassing hidden in the middle of text. All the Lorem Ipsum generators on the Internet tend to repeat predefined chunks as necessary, making this the first true generator on the Internet.

What are the benefits of exercise during pregnancy?

There are many variations of passages of Lorem Ipsum available, but the majority have suffered alteration in some form, by injected humour, or randomised words which don't look even slightly believable. If you are going to use a passage of Lorem Ipsum, you need to be sure there isn't anything embarrassing hidden in the middle of text. All the Lorem Ipsum generators on the Internet tend to repeat predefined chunks as necessary, making this the first true generator on the Internet.

What precautions should I take when exercising during pregnancy?

There are many variations of passages of Lorem Ipsum available, but the majority have suffered alteration in some form, by injected humour, or randomised words which don't look even slightly believable. If you are going to use a passage of Lorem Ipsum, you need to be sure there isn't anything embarrassing hidden in the middle of text. All the Lorem Ipsum generators on the Internet tend to repeat predefined chunks as necessary, making this the first true generator on the Internet.

Are there any situations that might arise during pregnancy that would require me to stop working out?

There are many variations of passages of Lorem Ipsum available, but the majority have suffered alteration in some form, by injected humour, or randomised words which don't look even slightly believable. If you are going to use a passage of Lorem Ipsum, you need to be sure there isn't anything embarrassing hidden in the middle of text. All the Lorem Ipsum generators on the Internet tend to repeat predefined chunks as necessary, making this the first true generator on the Internet.

Can I do strength training when pregnant?

There are many variations of passages of Lorem Ipsum available, but the majority have suffered alteration in some form, by injected humour, or randomised words which don't look even slightly believable. If you are going to use a passage of Lorem Ipsum, you need to be sure there isn't anything embarrassing hidden in the middle of text. All the Lorem Ipsum generators on the Internet tend to repeat predefined chunks as necessary, making this the first true generator on the Internet.

Are there any “unsafe” exercises I should avoid while pregnant?

  • While pregnant, avoid activities that put you at increased risk of injury, such as the following:
  • Contact sports and sports that put you at risk of getting hit in the abdomen, including ice hockey, boxing, soccer, and basketball
  • Skydiving
  • Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding
  • "Hot yoga” or “hot Pilates,” which may cause you to become overheated
  • Scuba diving
  • Activities performed above 6,000 feet (if you do not already live at a high altitude

How many extra calories should I eat while both pregnant and exercising?

There are many variations of passages of Lorem Ipsum available, but the majority have suffered alteration in some form, by injected humour, or randomised words which don't look even slightly believable. If you are going to use a passage of Lorem Ipsum, you need to be sure there isn't anything embarrassing hidden in the middle of text. All the Lorem Ipsum generators on the Internet tend to repeat predefined chunks as necessary, making this the first true generator on the Internet.

Are Pelvic floor exercises important during pregnancy?

There are many variations of passages of Lorem Ipsum available, but the majority have suffered alteration in some form, by injected humour, or randomised words which don't look even slightly believable. If you are going to use a passage of Lorem Ipsum, you need to be sure there isn't anything embarrassing hidden in the middle of text. All the Lorem Ipsum generators on the Internet tend to repeat predefined chunks as necessary, making this the first true generator on the Internet.

 Will Exercising during pregnancy make the baby come early?

There are many variations of passages of Lorem Ipsum available, but the majority have suffered alteration in some form, by injected humour, or randomised words which don't look even slightly believable. If you are going to use a passage of Lorem Ipsum, you need to be sure there isn't anything embarrassing hidden in the middle of text. All the Lorem Ipsum generators on the Internet tend to repeat predefined chunks as necessary, making this the first true generator on the Internet.

DAY 1

EXERCISE NUMBER NAME SETS REPS REST TIME EXAMPLE (link included for each for you to grab) ALT. EXERCISE
1 Goblet Squat 3 8-10 1 min https://vimeo.com/518167558 N/A
2 Single Leg RDLs 3 8-10 1 min https://vimeo.com/517966519 Kickstand RDLs
3 Single Leg Hip Thrusts 3 10-12 1 min https://vimeo.com/517966366 Bodyweight Hip Thrusts
4A Push-Ups 3 8-10 0 https://vimeo.com/518149477 Incline Push Ups
4B Single Arm Dumbbell Row 3 8-10 1 min https://vimeo.com/517966060 N/A
5 Pike Push-Ups 3 6-8 1 min https://vimeo.com/518155720 Seated Shoulder Press
6 Rear Delt Raises 3 15 1 min https://vimeo.com/518156050 N/A
7 Side Plank 2 20 sec. 1 min https://vimeo.com/518157871 N/A

DAY 2

EXERCISE NUMBER NAME SETS REPS REST TIME EXAMPLE (link included for each for you to grab) ALT. EXERCISE
1 Bulgarian Split Squats 3 8-10 1 min https://vimeo.com/518167558 N/A
2 Dumbbell Chest Press 3 8-10 1 min https://vimeo.com/517966519 Kickstand RDLs
3 Seated Pull Ups 3 10-12 1 min https://vimeo.com/517966366 Bodyweight Hip Thrusts
4 Banded Pull-Downs 3 8-10 0 https://vimeo.com/518149477 Incline Push Ups
5 Plie Squats 3 8-10 1 min https://vimeo.com/517966060 N/A
6A Dumbbell Bicep Curls 3 6-8 1 min https://vimeo.com/518155720 Seated Shoulder Press
6B DUMBBELL OVERHEAD TRICEP EXTENSIONS 3 15 1 min https://vimeo.com/518156050 N/A
7A BEAR SHOULDER TAPS 2 20 sec. 1 min https://vimeo.com/518157871 N/A
7B SIDE LYING HIP RAISES 2 20 sec. 1 min https://vimeo.com/518157871 N/A

DAY 3

EXERCISE NUMBER NAME SETS REPS REST TIME EXAMPLE (link included for each for you to grab) ALT. EXERCISE
1 Banded Face Pulls 2 14-16 1 min https://vimeo.com/518167316
2 Seated Shoulder Press 3 8-10 1 min https://vimeo.com/518157023
3 Single Arm Rows 3 8-10 1 min https://vimeo.com/517966060
4 Step Ups 3 10-12 1 min https://vimeo.com/517297480
5 Kettlebell Swings 3 10-12 1 min https://vimeo.com/518151002 Dumbbell RDLs
6 Copenhagen Knee Plank 2 20 sec. 1 min https://vimeo.com/518165788 Lateral Plate Slides
7 Deadbugs 3 8-10 1 min https://vimeo.com/518166420

What else is included in the program?

  • Maternity Tutorial Videos
  • Breathing Exercises
  • Bonus Content from a Pelvic Floor Specialist
  • Weekly Recipes from a Registered Dietitian
  • FAQs & Notes Section to Help You Every Step of The Way!
  • Bonus videos to help you safely adapt your lifting strategies for pregnancy
One time payment of $99
event logo

MATERNITY (HOME & GYM)
One-Time Payment: $99

POSTPARTUM
One-Time Payment:$99

UNLIMITED ACCESS TO ALL PROGRAMS
Monthly: $24.99

ADD TO CART

Join the Crewe for the latest updates, new workout programs and exclusive promotions right to your inbox