Pregnancy, Prenatal & Postpartum
Mamas first off congratulations! I am so beyond excited for you to grow your family and enter the world of motherhood OR add another bundle of joy to your gang. Moving your body through pregnancy (with the consent of your physician) can be so beneficial for your body, energy, strength and confidence, to help you bring a little time for yourself. The benefits of movement are endless: improves posture, decreases common discomforts (backaches/fatigue), stress relief, reduces the risk of pregnancy complications, lowers blood pressure, relieves constipation, improves sleep, boosts mood, builds stamina for labor and delivery, and helps speed up recovery post delivery.
Movement for me during my pregnancy made me feel so strong, empowered and gave me my sense of self that I was still able to do something for me. My last BT Method workout was the night before I delivered at 41 weeks (the running joke was that I would delivery the baby in second position (deep open turned out) pulses), but I felt so good doing it! Honestly you are able to any of the BT Method workouts in this library, as all of the workouts are low impact, no jumping movements. The only thing you would have to modify is the core section by either completing the workout standing lifting your knees or by placing a ball behind your lower back.
BUT, I have cultivated this Pre/Post Natal category within the Online Studio for all my mamas to have a place to come to, to find workouts more geared to their growing bumps with minimal modifications required. These workouts are low impact, gentle, simplistic, yet super effective and engaging in building strength throughout your entire body, improving your endurance and releasing all those good endorphins! I hope you enjoy these movements, but also note, you are able to do other workouts in the studio, with the modification of the core section.
REMEMBER MAMAS, always listen to your body. Here are a few tips to help modify or adjust any workout:
- During any workout, you have the option to remove all props and complete the workout with just you and your body (the workout is just as effective)
- At any point slow the workout down, completing every other count of exercise.
- Pause the workout and take breaks!
- Come to stretching anytime you need to relieve your muscles.
- Core Workouts: Place ball behind lower back or come to stand.
- During any planking section, drop down to your knees to complete the exercise.
- During thigh workouts, option to place a pillow in between your thighs for additional support.
- Drink lots of water and stay hydrated!
- Have fun and be proud of your body, the movement you are giving it, the energy you are fuelling it and the life you are creating!
LOVE YOU MAMAS, we gotta stick together! Enjoy your journey, be kind to yourself and happy moving! xo
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10 Minute Island Arms Workout - Pushup Series
Let's make the kitchen island your barre! Join me in a quick 10 minute push-up arms workout you can fit in anytime, even while you're cooking dinner. Feel and embrace the burn as we flow through a fun push-up series. The further you put your feet back, the harder it is so adjust the movement to y...
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11 Minute Sculpting Flow
It's time to get up and move! For the days you do not have a lot of time, now you have a strengthening, energizing, muscle defining movement to give your mind & body a little escape. Throughout this quick and efficient practice, we will work to stretch out the muscles- improving your flexibility ...
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12 Minute Standing Series
Bringing you a quick and effective, standing lower body to workout that you can take with you anywhere you are. This workout is one that you can come to if you are wanting to focus on building your lower body strength or if you are looking to add on to any other workout.
The great part of this w...
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12 Minute Cardio Arms
Join me in a 12 Minute, low impact, high intensity, Cardio Arms, made with mamas in mind, effective for anyone with arms :) . Whether you are rocking a gorgeous baby bump or looking to rock an awesome arm workout, this movement instantly brings the burn & sweat. Together let's strengthen your ent...
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12 Minute Standing Arms with Weights
Build defined lean lines with this at home arm workout that will work to tone, strengthen & lengthen your muscles. This quick arm burn is the perfect start to your day, to in during your lunch, in-between meetings or before the kids go to bed. Try it today, trust me, you'll feel the burn!
Follow...
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12 Minute Beginner, No Equipment Booty Workout - Starter Series
Welcome to your Beginner Booty Workout! If you are new to working out, coming back to your movement or a beginner wanting to focus on building your booty, this is the perfect place to start!
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12 Minute Banded Cardio Arms
Cardio...meet your arm burn. Now you can get an effective cardio workout while working towards building real strength & definition in your body. Join me in a 12 minute cardio arm burn, utilizing a band to create intensity within the exercises (use light-medium plastic band). ALSO if you are needi...
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12 Minute Booty Burn
This 12 Minute Booty Burn is the perfect no prop, low impact, focused, controlled, quick and efficient workout. The beauty of this booty workout is that you can squeeze it into your day or add it to any other workout!
Give it a try, your booty will thank you later!
Option: Intensify the workout...
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12 Minute Calves Workout with Bands
This has been a highly requested workout so here it is! Join me in a 12 Minute Calves workout that really works to strengthen your entire lower body. Don't tell me I didn't warn you, make sure you stretch your calves multiple times after this workout (they always sneak up on you later).
*Options...
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13 Minute No Equipment Arm Sculpt
Everyone loves a quick arm workout and for this one, all you need is your arms. Join me in a fun, upbeat, 13 Minute Arm Sculpt that really works to focus on building strength and endurance throughout your arms, targeting your shoulders, upper back, biceps and triceps.
* Option to add 1-2 lbs we...
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14 Minute Arms with or without Weights
Build defined lean lines with this at home arm workout that will work to tone, strengthen & lengthen your muscles. This quick 14 Minute arm burn is the perfect start to your day, to in during your lunch, in-between meetings or before the kids go to bed. Try it today, trust me, you'll feel the bur...
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15 Minute Island Arms
The workout that gets me every single time, so I had to create another one!
Welcome to 15 Minute Island Arms, the workout that you will feel the very next day, PROMISE! Move with me in your kitchen, in your bathroom, at your desk, against a wall, and absolutely ANYWHERE, with no equipment requir... -
15 Minute Inner & Outer Thighs, No Props
Target and burn your inner & outer thighs with this 15 minute focused, low impact thigh workout!
Follow @thebarreteja to join in on the conversation.
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15 Minute Booty Burn with or without Weights
GET EXCITED...a new weighted booty burn is here!
Take your booty workout anywhere you are and embrace that burn. This intense, low impact workout left me sweating and absolutely fired up. Your booty will thank me later! Option to do this entire workout with 1 lbs weights or complete the exercise...
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16 Minute Full Body Stretch
I don't know about you, but I sure needed this one! This 16 Minute Full Body Stretch is the perfect movement for any kind of day. Mindfully come to this practice for a recovery stretch, an active rest day, right after a workout, or roll out of bed to it first thing in the morning. Stretching for ...
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16 Minute No Prop Standing Basic Barre Booty
We all love to work that booty, so let's do the booty thing!
Join me in 16 Minute, No Prop, Standing Booty Workout that effectively works to target, build and strengthen our peachy bootys. No ground needed today, we can get all the glute focused work we need, done entirely standing up! This prac...
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16 Minute Cardio Arms
Cardio meet arms! Join me in a 16 Minute, high intensity arm workout that will get your burning, sculpting and sweating. Your arms will be feeling the strengthening elements from the moment we say GO, and your heart rate will sneakily rise throughout the entire practice. The perfect quickie to ad...
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16 Minute Standing Series
The workout you come to when you have no time and are so busy- either at home/work/kitchen/the arena (for the hockey moms)/kids activities/anywhere and everywhere.
Join me in a 16 Minute Standing Series that focuses on targeting your lower body and building strength in your power muscles from yo...
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16 Minute Floor Stretch
Join me in a calming, relaxing, full body floor stretch that is focused on opening your joints, elongating your muscles and releasing your entire body. This 16 minute stretching practice can be done after any BT method workout, on any rest day or when you want to roll out of bed to awaken your bo...
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17 Minute Power Pliés Series
Welcome to Power Pliés! This leg, thigh, glutes and hips focused, 17 minute practice will give your legs all the feels. Let's push those pliés to it's limits, increasing your overall stability, coordination, strength, flexibility and overall body control. You may think "how does this workout do a...
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18 Minute Basic Barre
Welcome to your 18 Minute Basic Barre. This practice is made for those hard to workout days when time is not on your side or when you aren't really in the mood to move. If you are new to the BT Method, this movement is a great way to get familiar with many of the different positioning, ways of mo...
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18 Minute Inner & Outer Thighs
Welcome to your pre/postnatal friendly, 18 Minute Inner and Outer Thighs Workout. Calling all mamas, anyone new to the BT Method, those just starting to workout for the first time, or members looking for a thigh focused workout, you have come to the right place. This floor only movement take you ...
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20 Minute No Plank Standing Obliques
Hello standing, hello obliques!
No planks today fam! Join me in a 20 minute focused oblique workout! We are focusing here on targeting the muscles that wrap entirely around your core. Our core is the root of it all and that focus on this area will help prevent injury, soreness in your lower back...
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20 Minute Floor, Hips, Thighs & Core with Bands & Weights
Come to the floor and join me for a workout that is going to work to target your entire core and lower body. Throughout this movement we are going to focus on strengthening your abs, while engaging your hips & thighs to improve muscular strength and endurance. The low impact, controlled exercises...
