Week 20

Welcome to week 1 of the Hey Fit Mama program which is actually around 20 weeks gestation. You may or may not be at 20 weeks and that is completely fine. During the first stages of pregnancy it is safe to continue with your normal workout routines. The reason we are beginning at week 20 is because this is when changes start to occur in your body that require you to modify your workouts. 

My wish for you is that these programs inspire a safe and regular exercise routine throughout your pregnancy. No matter how many weeks pregnant you are there are programs in here for you. If you feel they are progressing too quickly you can always repeat any program or week and take more time to master the technique and build endurance and strength. Do whatever feels right for you.

If you’re looking for something tougher then I’d recommend you build up how many repetitions and sets you complete and lengthen the program to 45 minutes.

It is important to complement the Hey Fit Mama program with regular cardio-focussed workouts, so remember to try walk on your days off for 30-45 minutes. 

Each week will introduce a new exercise and focus. That way we can all be on the same page about what the aim of the week is. The majority of the weeks have a variety of workouts but in the first instances (like week 1) the focus is commitment and routine so the workouts are the same for each day.

The focus for week one is to:

  • Perform the same circuit on 3 days.

  • Commit to making the time and establishing routine.

  • Aim to complete at least one set of each exercise. If you complete all recommended sets the program will take about 30 minutes to complete.

  • To learn about the technique for activating your pelvic floor muscles and lower abdominals and to build this activation pattern into movements. You can read about this technique in the 'exercising your pelvic floor' and 'let's talk about your core' sections of this book.

Tips for technique

Workout 1, 2 & 3

Strength work

Perform each exercise for 45 seconds on each side with 15 seconds rest.

‘x’ indicates the number of sets x 1, x 2, x 3


Perform each stretch for 60 seconds or 30 seconds on each side if required.