momstrong by mint
a pregnancy fitness program by the mint prjct
Hey, Mama! We designed this program with the intent to help you maintain your strength (within reason), keep you moving, clear the confusion around what exercises you should be performing and gradually reduce, then eliminate movements that place extra pressure on the core and pelvic floor during the second and third trimesters of your pregnancy so that you can be confident in your movement during this already challenging time.
This program takes the guesswork out of when and how to modify your exercise with workouts that you can feel comfortable performing as your pregnancy progresses.
The program is packaged in a convenient app that you can pull up right on your phone at home or at the gym!
take the guesswork out of training through pregnancy
Pregnancy Fitness Program
what to expect
Strength + Conditioning for Pregnancy
The full 2nd and 3rd trimester program consists of two, 8-week blocks, one 6-week block and one 4-week block. Throughout the entire program exercises will alternate every other week, with the exercises and intent of the workouts changing with each block. From week 28 (start of 3rd trimester) through week 40 of the program, modifications for diastasis symphysis pubis are given in case of pain with certain exercises.
The final 4-week block focuses on bodyweight exercises, lower body hip opening and upper back strengthening to prepare for birth and the postpartum period.
You’ll also learn breath and posture strategies that will be important to continue through pregnancy and early postpartum.
There are 3 days of workouts each week with a lower body, upper body and mixed day focus. Each day consists of a warm-up, 2-3 lifting supersets and finishes with a fun, conditioning workout.
All of the workouts come programmed in an app for easy access on the go! You’ll also get access to our MINT Mamas Facebook group where you can ask questions and share wins!
Our Programs
The MINT Difference
As moms, gym owners and Trainers ourselves, we’ve not only experienced the challenges of working out through pregnancy, but we’ve helped a lot of other moms navigate the journey as well. This program will help you:
Protect Core & Pelvic floor health
Clear the confusion
Prioritize Longevity
follow a program with confidence
The Program
Sample Workout & Equipment
Equipment Needed
- Barbell + plates (note we do program several barbell movements, but these can also be done with dumbbells or kettlebells)
- Dumbbells (light and heavy for you would be ideal as the program progresses to lighter weights over time)
- Kettlebell (could substitute dumbbells if needed)
- Long resistance bands
- Mini band (booty band)
- Cardio option (bike, rower, treadmill, sled, etc)
- Medicine ball / wall ball
- Bench
- Box
SAVE $40
Bundle our pregnancy + Postpartum programs!
$319
Bundle & save and be prepared for your postpartum journey!
save 10%
full pregnancy program
$199
Save when you buy the entire pregnancy program!
continue your journey
$109
Workouts from the beginning to end of Trimester 3.
start your journey
$109
Workouts from the beginning to end of the Trimester 2.
SAVE $40
Bundle our pregnancy + Postpartum programs!
$319
Bundle & save and be prepared for your postpartum journey!
save 10%
full pregnancy program
$199
Save when you buy the entire pregnancy program!
trimester 3
continue your journey
$109
Workouts from the beginning to end of Trimester 3.
trimester 2
start your journey
$109
Workouts from the beginning to end of the Trimester 2.
SAVE $40
Bundle our pregnancy + Postpartum programs!
$319
Bundle & save and be prepared for your postpartum journey!
save 10%
full pregnancy program
$199
Save when you buy the entire pregnancy program!
trimester 3
continue your journey
$109
Workouts from the beginning to end of Trimester 3.
trimester 2
start your journey
$109
Workouts from the beginning to end of the Trimester 2.
Our Story
The MINT Prjct
We are fellow moms, gym owners, and trainers who are on a mission to close the gap between healthcare and fitness that causes unnecessary confusion for pregnant and postpartum women in fitness.
Our mission is to elevate trainers into professionals who specialize in supporting and guiding pregnant and postpartum women to heal, grow and be the happiest version of themselves. Our program provides an interactive educational experience with ongoing support. We bridge the gap between healthcare & fitness making exercise for pregnant and postpartum women safe, effective and attainable.
Make sure to follow us on social for the most up to date content and launch information!
