THE BSF PLAN MEET LOTTIE TESTIMONIALS CONTACT

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Bump Strong Fitness

  1. INTRODUCTION

    3 lessons
    1. Welcome To Bump Strong Fitness
    2. Your Safety Guide
    3. Your Equipment Guide

  2. FIRST TRIMESTER (Weeks 1-13)

    31 lessons
    1. Welcome To Your First Trimester

    1. Weeks 1-3

      1. Upper Body Strength: Postural Power
      2. Lower Body Strength: Glutes & Hamstrings
      3. Cardio Sweat: Total Body Energiser
      4. Core Strength: Core & Stability
      5. Express Workout: Upper Body Strength Arm Sculpt
      6. Express Workout: Total Body Strength With Core

    2. Weeks 4-6

      1. Upper Body Strength: Arms & Shoulders
      2. Lower Body Strength: Quads & Hip Power
      3. Cardio Sweat: Core Blast
      4. Core Strength: Functional Core & Balance
      5. Express Workout: Total Body Strength
      6. Express Workout: Cardio Energiser Blast

    3. Weeks 7-9

      1. Upper Body Strength: Back & Core
      2. Lower Body Strength: Glutes & Core
      3. Cardio Sweat: Upper Body Burn
      4. Core Strength: Core Circuit
      5. Express Workout: Lower Body Burn
      6. Express Workout: Cardio Low Impact Sweat

    4. Weeks 10-13

      1. Upper Body Strength: Functional Strength
      2. Lower Body Strength: Supersets
      3. Cardio Sweat: Band Burn
      4. Core Strength: Core & Glute Integration
      5. Express Workout: Upper Body Strength Shoulders & Core
      6. Express Workout: Lower Body Strength Glutes & Quads

    5. Mini Routines

      1. Mini Routine: Breathwork
      2. Mini Routine: Mobility
      3. Mini Routine: Pelvic Floor

    6. Bonus Workouts

      1. Upper Body Strength: Push & Pull
      2. Lower Body Strength: Functional Strength
      3. Cardio Sweat: Power & Pulse

  3. SECOND TRIMESTER (Weeks 14-27)

    32 lessons
    1. Welcome to Your Second Trimester

    1. Weeks 14-16

      1. Upper Body Strength: Postural Power
      2. Lower Body Strength: Glutes & Hip Strength
      3. Cardio Sweat: Upper Body Low Impact Cardio & Strength
      4. Core Strength: Bodyweight Circuit
      5. Express Workout: Total Body Strength
      6. Express Workout: Cardio Bodyweight Low Impact Blast

    2. Weeks 17-19

      1. Upper Body Strength: Arms & Shoulder Sculpt
      2. Lower Body Strength: Functional Strength & Balance
      3. Cardio Sweat: Low Impact Cardio
      4. Core Strength: One Dumbbell Circuit
      5. Express Workout: Total Body Strength AMRAP
      6. Express Workout: Upper Body Strength

    3. Weeks 20-23

      1. Second Trimester: 20 Week Check-In
      2. Upper Body Strength: Chest, Triceps & Shoulders
      3. Lower Body Strength: Stability & Core Connection
      4. Cardio Sweat: Lower Body Low Impact Cardio
      5. Core Strength: Resistance Band Core Workout
      6. Express Workout: Upper Body Strength Push & Pull
      7. Express Workout: Lower Body Strength Functional Strength

    4. Weeks 24-27

      1. Upper Body Strength: Functional Strength
      2. Lower Body Strength: Leg Power & Endurance
      3. Cardio Sweat: Total Body Tabata With Mobility
      4. Core Strength: Functional Core
      5. Express Workout: Lower Body Strength Glutes & Hips
      6. Express Workout: Cardio Bodyweight Circuit

    5. Mini Routines

      1. Mini Routine: Breathwork
      2. Mini Routine: Mobility
      3. Mini Routine: Pelvic Floor Standing
      4. Mini Routine: Pelvic Floor Lying

    6. Bonus Workouts

      1. Cardio Sweat: Low Impact Cardio & Strength
      2. Cardio Sweat: Total Body Low Impact Cardio Circuit

  4. THIRD TRIMESTER (Weeks 28-40)

    29 lessons
    1. Welcome to Your Third Trimester

    1. Weeks 28-31

      1. Upper Body Strength: Arms & Shoulders
      2. Lower Body Strength: Glutes, Hamstrings & Quads
      3. Cardio Sweat: Circuits
      4. Ball Workout: Supersets 1
      5. Express Workout: Lower Body Strength
      6. Express Workout: Birth Stretch 1

    2. Weeks 32-34

      1. Upper Body Strength: Back & Biceps
      2. Lower Body Strength: Supersets 1
      3. Cardio Sweat: Total Body Low Impact 1
      4. Ball Workout: Total Body
      5. Express Workout: Upper Body Strength
      6. Express Workout: Birth Stretch 2

    3. Weeks 35-37

      1. Third Trimester: 36 Week Check-In
      2. Upper Body Strength: Total Upper Body
      3. Lower Body Strength: Circuits
      4. Cardio Sweat: Total Body Low Impact 2
      5. Ball Workout: Supersets 2
      6. Express Workout: Cardio Sweat
      7. Express Workout: Birth Stretch 3

    4. Weeks 38-40

      1. Upper Body Strength: Total Upper Body & Posture
      2. Lower Body Strength: Supersets 2
      3. Cardio Sweat: Low Impact Circuits
      4. Ball Workout: Supersets 3
      5. Express Workout: Total Body Strength
      6. Express Workout: Birth Stretch 4

    5. Mini Routines

      1. Mini Routine: Pelvic Floor
      2. Mini Routine: Mobility
      3. Mini Routine: Breathwork

  5. TUTORIALS

    5 lessons
    1. Understanding Diastasis Recti & Doming
    2. Understanding The Abdominals
    3. Understanding Pressure Management
    4. Understanding The Pelvis & Pelvic Floor
    5. Understanding The Breath

Here's what others are saying... 

James Miller

“I’ve tried everything, but nothing worked like this—it’s the real deal.”

Sarah Thompson

“Hugely transformative—
I only wish I started sooner.”

Emily Davis

“In just 6 weeks, I saw results that blew my mind—highly recommend.