BUMP
Your Pregnancy Workout Program at Home.
Your pregnancy fitness program and weekly workout plan to stay active, fit, and healthy while preparing for an empowering birth.
Pregnancy is full of questions.
And you might struggle to find the right answer.
- 01
You don't know what's safe for you and your baby, and you're worried about doing the wrong movements.
- 02
The internet is flooded with conflicting advice. You're overwhelmed and not sure who to trust.
- 03
Most pregnancy workouts feel boring, too gentle, or not really designed for you.
- 04
You're exhausted most days, and finding the time and energy for a workout feels impossible.
- 05
You're worried about excessive weight gain, but don't know what's actually healthy to do.
- 06
Pregnancy aches and pains are creeping in. You don't know how to relieve them or train through them.
- 07
You want to prepare your body for labor, and you have no idea where to start.
- 08
You're already thinking about postpartum recovery, and you want to set yourself up well now.
BUMP gives you the answers.
Week by week.
A complete week-by-week program built by a certified pre- and postnatal trainer who's been there herself. You choose the program for your 2nd or your 3rd trimester, or both together in the bundle, depending on where you are in your pregnancy. Strong, safe, and birth-ready, at home, and on your schedule. So you can stop second-guessing and start feeling confident in your body again.
- ✓Train safely with a pregnancy-specific plan from a certified prenatal trainer
- ✓Workouts that challenge you without overwhelming
- ✓Short sessions that fit even on low-energy days
- ✓Stay active and prevent excessive weight gain
- ✓Relieve pregnancy aches with targeted mobility and strength work
- ✓Prepare for labor with breathing, positions, and pelvic floor work
- ✓Set yourself up for a smoother postpartum recovery, starting now
Your pregnancy workout program and plan at home: How BUMP works.
Trimester by trimester, week by week, you'll get follow-along workouts, expert education, and birth prep, all designed by a certified pre- and postnatal trainer. Train at home, on your schedule, with the confidence that everything is safe for both of you.
Everything you need for a strong pregnancy and an empowering birth.
From prenatal yoga to pilates and strength training. 45+ workouts. Week-specific. Built by Sally, reviewed by experts.
45 follow-along workouts
Pregnancy-safe workouts designed for every stage of pregnancy to support strength, mobility, and postpartum recovery.
Stretchings & pain relief
Identify common pregnancy pains and learn how to relieve them with stretches and daily-life adjustments.
Yoga & pilates
Prenatal yoga and pilates sessions designed to strengthen your core and pelvic floor while helping you slow down and unwind.
Movement education
Clear guidance on what you can and cannot do during pregnancy including diastasis recti, pelvic floor health, posture, sleep, breathing, and more.
Week 22
Do's & Don'ts
Mom & Baby Meditation
Pelvic Floor Prep
Pilates
Full Body
Standing Core
Birth preparation
Clear timeline and exercises to prepare your body for an easier birth. Including a birth-positions handout and the Miles Circuit for natural induction.
Meditations
Guided meditations to connect with the baby, reduce stress, and approach birth with less fear.
100% home workouts
Train at home, no gym needed. Equipment optional, just a yoga mat and a few household items.
3-year access
Pay once, use BUMP for any pregnancy in the next three years. No subscription, no cancellation needed.
Pick your program. Start when you’re ready.
Three options to match where you are in your pregnancy.
Workouts for week 14–26
12 weeks · 30 workouts
What's unique
- Tabata, HIIT, and strength
- Barre, yoga & pilates
- Pelvic floor strength
- Body Positivity Meditation
- Strength workouts with optional weights
- Knowledge: posture, sleeping, breathing, running
Taxes included · One-time · 3-year access
2nd & 3rd Bundle
Week 14 to 41 · 45+ workouts
Everything in T2 + T3
- Tabata, HIIT, cardio, walking
- Barre, yoga & pilates
- Pelvic floor strength and relaxation
- Meditations for both trimesters
- Birth-positions handout
- The Miles Circuit for natural induction
- All knowledge videos
Taxes included · One-time · 3-year access
Workouts for week 27–41
15 weeks · 29 workouts
What's unique
- Cardio and walking workouts
- Yoga & pilates
- Pelvic floor relaxation
- Birth meditations
- Birth-positions handout
- The Miles Circuit for natural induction
- Knowledge: pelvic floor, birth prep, diastasis
Taxes included · One-time · 3-year access
Recommended by experts.
BUMP was developed and reviewed together with OBGYNs, midwives, and physiotherapists who specialize in pregnancy and birth.
“Sally’s exercise routines are perfect for mothers, whether c-section or vaginal delivery. The modifications allow you to customize it to you. I love the quick exercises that you can complete while baby is napping. I recommend Sally’s programs to all my patients.”
Dr. Carolyn Moyers
Board Certified OBGYN · Founder of Sky Women's Health
Watch Video
“I’m a doctor and a mother, and I used the BUMP program throughout my entire pregnancy. What I especially love is that it’s an online program I can do from anywhere, and Sally explains exactly which exercises are right for each trimester. The different intensity levels are great, because I could do strength training while at the same time working on mobility, stretching, and cardiovascular fitness.”
Dr. Anne Latz, MD
Doctor & Women's Health Expert
“BUMP accompanied me from the 2nd trimester through my pregnancy. The variety of exercises really thrilled me. Sally draws on her years of experience and clearly explains what kind of training is best for me in any given situation.”
Juliane Lickteig
Certified Yoga Teacher, Owner Nest Studio & Postpartum Expert
Perfect for you if you want to…
Pregnancy isn't a 9-month pause on your strength. It's preparation for the most powerful day of your life.
During my first pregnancy I didn't know which workouts were safe even though I was already a certified trainer. My high-intensity and core routines were suddenly off-limits. The prenatal programs I tried felt either too gentle or unsafe for my body and my growing baby. I knew there had to be a better way.
That's why I built BUMP. So your pregnancy can be a chapter of strength and confidence, with a program you can trust. Effective, safe, and built around your changing body.
What I want for you is simple: to stay strong and connected to your body through every trimester. To walk into labor feeling prepared. And to come out the other side feeling powerful.
Stronger pregnancies. Empowered births.
Real stories from women who exercised throughout pregnancy and entered birth feeling prepared.
“The BUMP program helped me stay active and feel confident moving safely during pregnancy. I loved that it didn’t just offer workouts, but also clear guidance on what’s safe, what to avoid, and how to support common pains like lower back pain and SPD. BUMP gave me the reassurance and structure I needed for me and my baby.”
“At the end of my 2nd trimester I got the BUMP 3rd trimester program, and it made me feel so much more informed, prepared, and empowered. The exercises were fantastic for managing the aches and pains of the third trimester. I watched the birth prep videos on labour positions and techniques religiously, and I loved the Miles Circuit: it made me feel calm and ready. I would absolutely recommend BUMP to any mom-to-be wanting to feel strong and empowered heading into birth.”
“I thoroughly enjoyed doing Sally's workouts while pregnant! This was my 3rd pregnancy so I could definitely tell the difference with how I felt. During labor I felt stronger and had an easier and quicker labor when compared with my other two. These workouts made me feel strong and empowered! Can't recommend Sally's workouts enough!”
“I like to keep fit and strong during my pregnancies, but getting to a fitness class with my 3 kids was hard. With Sally's videos I could workout at home at a time that suited me, with so much variety I never got bored. I could challenge myself safely at each trimester, and my recovery after birth has been so much better thanks to Sally's videos!”
“Training with Sally was one of the best things I've done for myself during pregnancy. I followed her birth-prep exercises and the Miles Circuit, and it worked! I had an unmedicated birth and labor was totally manageable. The pelvic-floor work made such a difference. I felt strong, prepared, and empowered the entire time!”
“I was never a person that enjoys exercise. When I got pregnant I was afraid of what it would do to my body. With BUMP, I've never been in such great shape! The workouts are so fun, music is great, instructions are clear, and there is so much variety. Now I'm a person who actually enjoys exercise!”
A look inside the workouts.
Wondering what the workouts actually look like? Here's a preview. There's so much more inside the program.
Sample workouts across both trimesters: tabata, HIIT, prenatal yoga, pilates, core, pelvic floor, stretches, and birth prep.
Frequently asked questions about BUMP.
Train for the most powerful day of your life.
Week-by-week. Safe. Effective. Built around your changing body.
BUMP is your pregnancy workout program at home, trusted by thousands of moms preparing for an empowering birth.
From $95 per programTaxes included · One-time payment · No subscription