Pregnancy Program

Our Pregnancy Program is a full-body strength training program designed for pregnancy, of course! Your body is changing, you want to stay active, but you don’t know what is or isn’t safe – that’s where we come in.

30-45 min

avg workout

20 weeks

Program length

Beginner to Advanced

Difficulty

4 workouts per week
20 week comprehensive program - the split changes every 4 weeks
Gym AND home versions of every single workout
Flexibility to complete it at your own pace for your own schedule
Full Body strength training - progressive workouts that keep you and your baby safe
Demo videos for every single exercise
Derived from our most popular Bicah Body program
Specifically written for pregnancy - no more worrying about what you should or shouldn’t be doing

Includes:

Pregnancy Program is a 20-week repeatable weight lifting program that’s safe for any stage of pregnancy. As a Pre and Post Natal Certified Fitness Coach who has had two babies, I understand the worry that comes along with working out during pregnancy: “Is this safe? Am I hurting the baby?” – so let me take the guess work out of it for you.

What's inside the program

You want to feel confident and empowered during this stage of your life

You don't always have access to a gym

You're busy — work, family, life — and need something that actually fits into your real schedule

You want to maintain muscle during pregnancy

You're pregnant for the first, second, third, fourth time (or more)

If you nodded at any of that — you're exactly who our Pregnancy program was built for.

sound
familiar?

Low Impact was made for you if...

xo, Chloe

I built this because..

I have grown two perfect and precious babies in my body, and I know what it’s like to feel lost during it. When I was pregnant with my first baby, I was nervous about the changes my body was about to go through. So, I focused on what I could control - my workouts.

I was no longer working out for the aesthetics of it, I was working out purely for the benefits it would have on my pregnancy – improved mood, building strength and endurance for labor, easier post-labor recovery, the list goes on and on. I built this for me, I built this for you, I built this for all of us, because prioritizing yourself during pregnancy is something that you will never regret.

Bicah Body — Your Week

Pregnancy program

What a typical week looks like.

Four safe, effective workouts. Three rest days. Designed to keep you strong through every trimester.

Workout day

Rest & recovery

Sun 01

Rest day

Recharge, stretch, or go for a walk. Recovery is part of the plan.

Mon 02

Workout 1

Glutes, Quads & Calves

Glutes Quads Calves

30–40 min

Gym + home options

Tue 03

Workout 2

Chest, Bi's & Tri's

Chest Biceps Triceps

30–40 min

Gym + home options

Wed 04

Rest day

Let your body recover so you can show up stronger tomorrow.

Thu 05

Workout 3

Glutes & Hamstrings

Glutes Hamstrings

30–40 min

Gym + home options

Fri 06

Workout 4

Back & Shoulders

Back Shoulders

30–40 min

Gym + home options

Sat 07

Rest day

You showed up four times this week. That's everything.

Your schedule, your rules. Move workout days around to fit your week — the only rule is you show up for all four. That's it.

A 20-week strength training program designed specifically for pregnancy. Includes 4 workouts per week, gym and home options, demo videos, and safe, guided progressions.

Yes. This program is designed for all fitness levels and focuses on safety and confidence throughout pregnancy.

4 workouts per week, each lasting about 30–45 minutes.

Yes. Every workout includes both home and gym options.

You’ll get immediate access to the full program and can follow along at your own pace throughout your pregnancy.

Gym - basic gym equipment, glute band, barbell pad + ankle straps suggested

Home - a pair of dumbbells, a glute band, a long band, and a long band door attachment. Check out my Amazon list for some of my fave home equipment!

The answers to your FAQs

Don't take our word for it.

These are real Bicah Body members. Real schedules. Real lives. Real results.

Bicah Body

The first program that didn't make me feel like I failed when life got in the way. Three months in and I'm still going — and I actually enjoy it.

Ashley M.

Bicah Body member

"I just want to say I love this workout app. I used to do organized fitness classes 2-4 days a week and then I had my baby and became a SAHM and going to the gym for an hour just wasn't possible anymore. I decided to join in December and I look forward to the workouts every day. I can even do them while my son plays independently. Thank you for helping me get back into working out and making me a healthier mama to my son."

Anonymous

Bicah App Member

If you're feeling kind of discouraged like I was, because the scale didn't move & my clothes don't feel any different after the May challenge — KEEP GOING! And take the dang progress pics!! I didn't want to because I was certain nothing had changed, but once I put them side by side I see the slightest differences — progress IS progress!! I am so excited to keep going and do the summer challenge! You are doing great & any progress is moving forward!

Jaclyn Ferris

Low Impact member

Busy Body

"BUSY BODY COMPLETE 8 weeks of hard work and consistency and I'm in awe of the difference I see!!! I can literally feel the change in my arms being more toned and my stomach shrunk so much I could cry! I'm starting to fit back into some of my pre-babies pants and I feel stronger than I ever have in my life. Consider these my day 1 progress pics for Bicah Body because I'm hopping right into that next week and I am so excitedddd."

Cecelia Logue

Busy Body member

Home + gym options available | Beginner friendly | Cancel anytime

Ready to feel your best?

Try Bicah free for 7 days. All 7 programs, every feature, gym + home workouts included — no commitment, no pressure, no guilt. Ever.