Prenatal + Postpartum

Prenatal + Postpartum

A collection of pregnancy safe, prenatal and postpartum workouts on Sweat Factor.

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Prenatal + Postpartum
  • 10-Minute Crunch-Free Core Routine
    12:03
    10-Minute Crunch-Free Core Routine

    10-Minute Crunch-Free Core Routine

    EXCLUSIVE #342
    Trainer: Amy Kiser Schemper
    Duration: 10 min
    Equipment: none required
    Difficulty: Easy
    —

    Amy guides you through this crunch free, core workout! This routine is specifically designed to safely & effectively strengthen all the muscles in your core— and is postpartum safe!

  • 20-Minute Lower Body Barre Burn
    21:33
    20-Minute Lower Body Barre Burn

    20-Minute Lower Body Barre Burn

    EXCLUSIVE #225
    Trainer: Sarah Kusch
    Duration: 20 min
    Equipment: Pilates Ball (optional)
    Difficulty: Easy/Medium
    Closed Captions: English
    —

    Sarah Kusch leads you through this low-impact, lower body barre workout. Through a series of standing and floor exercises, you'll work to tighten & ton...

  • 15-Minute Quick & Efficient Core
    17:55
    15-Minute Quick & Efficient Core

    15-Minute Quick & Efficient Core

    EXCLUSIVE #213
    Trainer: Sarah Kusch
    Duration: 15 min
    Equipment: Pilates Ball, Dumbbells (optional)
    Difficulty: Easy/Medium
    Closed Captions: English
    —

    Sarah Kusch leads you through a fast & effective core routine. This workout requires a pilates ball to allow for greater range of motion to ...

  • 20-Minute Crunch Free Core Routine
    21:22
    20-Minute Crunch Free Core Routine

    20-Minute Crunch Free Core Routine

    EXCLUSIVE - PRE/POSTNATAL
    Trainer: Sarah Kusch
    Duration: 20 min
    Equipment: Mat, Dumbbell (optional)
    Difficulty: Medium
    Closed Captions: English
    —

    Sarah Kusch guides you through this crunch free, core-focused workout! This routine is specifically designed to safely & effectively strengthen al...

  • 20-Minute Total Body Tone
    22:12
    20-Minute Total Body Tone

    20-Minute Total Body Tone

    EXCLUSIVE - PRE/POSTNATAL
    Trainer: Sarah Kusch
    Duration: 20 min
    Equipment: Dumbbells
    Difficulty: Medium
    Closed Captions: English
    —

    Sarah Kusch leads you through this fun, low-impact, strength workout. In just 20-minutes you'll strengthen & tone every part of your body. Pregnant or not, you'l...

  • 20-Minute Lower Body Workout
    22:44
    20-Minute Lower Body Workout

    20-Minute Lower Body Workout

    EXCLUSIVE - PRE/POSTNATAL
    Trainer: Sarah Kusch
    Duration: 20 min
    Equipment: Booty Band
    Difficulty: Medium
    Closed Captions: English
    —

    Sarah Kusch leads you through this lower-body focused workout. This routine hits the entire lower body, while really focusing on the strength & stability of the...

  • 20-Minute Low Impact Cardio
    22:41
    20-Minute Low Impact Cardio

    20-Minute Low Impact Cardio

    EXCLUSIVE - PRE/POSTNATAL
    Trainer: Sarah Kusch
    Duration: 20 min
    Equipment: Dumbbells
    Difficulty: Medium
    Closed Captions: English
    —

    Sarah Kusch brings you this nonstop, low impact, cardio workout! Sarah provides progressions if you're looking for a higher-impact routine, but we're confident yo...

  • 15-Minute Upper Body Workout
    13:49
    15-Minute Upper Body Workout

    15-Minute Upper Body Workout

    EXCLUSIVE - POSTPARTUM
    Trainer: Astrid Swan
    Duration: 15 min
    Equipment: Dumbbells
    Difficulty: Easy/Medium
    Closed Captions: English
    —

    Astrid Swan brings you an upper body workout designed to build back strength and lean muscle, reinforce proper posture, and of course get your heart rate up!

    [...

  • 15-Minute Baby & Me Workout
    14:22
    15-Minute Baby & Me Workout

    15-Minute Baby & Me Workout

    EXCLUSIVE - POSTPARTUM
    Trainer: Astrid Swan
    Duration: 15 min
    Equipment: none required
    Difficulty: Easy/Medium
    Closed Captions: English
    —

    Join Astrid Swan and her baby girl, Larrin, as they guide you through a 15-minute workout that you can do with your little one - anywhere, anytime.

  • 15-Minute Lower Body Workout
    15:14
    15-Minute Lower Body Workout

    15-Minute Lower Body Workout

    EXCLUSIVE - POSTPARTUM
    Trainer: Astrid Swan
    Duration: 15 min
    Equipment: Booty Band
    Difficulty: Easy/Medium
    Closed Captions: English
    —

    Astrid Swan guides you through a lower body focused workout specifically designed to strengthen the hips, glutes, and pelvic floor. While Astrid recommends usi...

  • 20-Minute Full Body Barre Blend
    21:05
    20-Minute Full Body Barre Blend

    20-Minute Full Body Barre Blend

    EXCLUSIVE #164
    Trainer: Sarah Kusch
    Duration: 20 min
    Equipment: Dumbbells
    Difficulty: Medium
    Closed Captions: English
    —

    Sarah Kusch leads you through this barre-inspired, full body workout! Using a combination of full body moves, isolation exercises, and heart pumping cardio - Sarah delivers a ...

  • Hot Mama: HIIT Circuit Training
    31:01
    Hot Mama: HIIT Circuit Training

    Hot Mama: HIIT Circuit Training

    HOT MAMA - WORKOUT 1
    Trainer: Anja Garcia
    Duration: 30 min
    Equipment: Dumbbells
    Difficulty: Medium
    Closed Captions: English
    —

    Whether you're pregnant or not, join Anja Garcia on this fun and fast-paced, 30-Minute Circuit HIIT Workout! This routine features four circuits where you'll hit lowe...

  • Hot Mama: Ladder Intervals
    30:55
    Hot Mama: Ladder Intervals

    Hot Mama: Ladder Intervals

    HOT MAMA - WORKOUT 2
    Trainer: Anja Garcia
    Duration: 30 min
    Equipment: Dumbbells, Step (optional)
    Difficulty: Medium
    Closed Captions: English
    —

    Anja Garcia leads you through this fun and challenging, Ladder Workout. You'll have six different moves and you'll start taking them out as you get f...

  • Hot Mama: HIIT Power Sculpt
    30:58
    Hot Mama: HIIT Power Sculpt

    Hot Mama: HIIT Power Sculpt

    HOT MAMA - WORKOUT 3
    Trainer: Anja Garcia
    Duration: 30 min
    Equipment: Dumbbells, Step
    Difficulty: Medium
    Closed Captions: English
    —

    Anja Garcia leads you through this full body routine, guaranteed to work your entire body from head-to-toe! You'll have three circuits, each containing four exe...

  • Hot Mama: Strength Cardio Remix
    30:47
    Hot Mama: Strength Cardio Remix

    Hot Mama: Strength Cardio Remix

    HOT MAMA - WORKOUT 4
    Trainer: Anja Garcia
    Duration: 30 min
    Equipment: Dumbbells, Step (optional)
    Difficulty: Medium
    Closed Captions: English
    —

    Anja Garcia leads you through this creative and challenging routine. You'll have five circuits: strength, cardio tabata, strength, cardio tabata, and...

  • Hot Mama: HIIT Ladder Circuits
    30:53
    Hot Mama: HIIT Ladder Circuits

    Hot Mama: HIIT Ladder Circuits

    HOT MAMA - WORKOUT 5
    Trainer: Anja Garcia
    Duration: 30 min
    Equipment: Dumbbells, Step
    Difficulty: Medium
    Closed Captions: English
    —

    Anja Garcia leads you through this fun & challenging routine, total body workout. You'll have five circuits that combine strength and cardio for an all-out burn...

  • Hot Mama: Low Impact Strength
    31:29
    Hot Mama: Low Impact Strength

    Hot Mama: Low Impact Strength

    HOT MAMA - WORKOUT 6
    Duration: 30 min
    Trainer: Anja Garcia
    Equipment: Dumbbells
    Difficulty: Medium
    Closed Captions: English
    —

    Anja Garcia leads you through this full body, low-impact, strength workout! You know Anja is the Queen of HIIT — but today she slows it down to build strength & stabi...

  • Hot Mama: MetCon Blast
    30:27
    Hot Mama: MetCon Blast

    Hot Mama: MetCon Blast

    HOT MAMA - WORKOUT 7
    Trainer: Anja Garcia
    Duration: 30 min
    Equipment: Dumbbells, Step
    Difficulty: Medium
    Closed Captions: English
    —

    Anja Garcia challenges you with this fun, metabolic conditioning, workout! You'll have three rounds of a 7-exercise circuit that combines strength, cardio, and ...

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