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Pregnancy • Low Impact • 24+-Week Program

Pregnancy with Kelsey

With Kelsey’s prenatal qualifications, her years of experience as a trainer and mother, and her empowering approach to fitness, this 40-week program has been in high demand from women around the world who are looking for a way to continue exercising during their pregnancy.

Kelsey TrainerProfile
Kelsey Wells

I’m Kelsey Wells, creator of the PWR programs and Redefine Fitness. I’ve been a certified personal trainer since 2016, am also certified in pre and postnatal fitness, and I want all women to feel self-acceptance and empowerment with my strength training programs.

  • 40 weeks

  • Workouts tailored to each trimester

  • Minimal equipment

  • Maintain strength, fitness and posture

  • All sessions are optional

  • 20-30 minute workouts

Program Overview

If you’re currently pregnant and interested in trying Pregnancy with Kelsey, it’s essential you receive clearance from your healthcare provider before you begin.

Pregnancy with Kelsey is suitable for women who want to stay active or find a gentle way to move during pregnancy with low-impact workouts. When you select the program in the Sweat app, you’ll be asked to enter what week of pregnancy you’re in so you start in the right place. 

This 40-week program is uniquely tailored to each trimester (where you start the program will depend on how far along you are) and is designed to help you move with confidence as you maintain your strength, fitness, posture and general health from bump through to birth.

Each week has a mixture of resistance sessions, cardio sessions, recovery and rest days, all of which are optional. 

There are three optional resistance workouts every week which take around 20-30 minutes to complete. Each resistance session follows a superset and circuit format and includes a warm-up and cool-down. Some sections are rep-based, others are time-based. Your weekly workouts include:

  • Full Body

  • Upper Body 

  • Lower Body

The cardio sessions are low-intensity steady-state (LISS), and you can choose to do low-impact cardio such as walking, swimming or cycling during these sessions. The recovery sessions are focused on areas such as lower back relief, hip mobility, and upper back and neck relief.


What you’ll need

You can do Pregnancy with Kelsey at home or in the gym with some basic equipment. If you don’t have dumbbells, you can use your bodyweight or substitute for two safe objects of the same weight, such as bags of food or full water bottles. If you don’t have a bench, you can use a chair or a stable, flat surface instead.

This is the desc for dumbells


Bench/Bench Alternative

Bench/Bench Alternative

Long Resistance Band

Long Resistance Band


Recovery Band

Ready to try a workout?

Your first week is on us


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