Instagram story viewer> @trainingwithtapp> Tagged

Training with T - The App

@trainingwithtapp

1.3K

followers

80

following

⚡️Voted @womenshealthmag best fitness app
⚡️Home & Gym workouts led by @tatianalampa
⚡️Get 7 days free on the new TWT app👇

POSTS STORIES REELS TAGGED

This is the “I don’t feel like lifting” routine while I’m in my 3rd trimester 😅

stretching & opening up my hips
activating glutes
focusing on core work
ankle weights for fire hydrant presses

30-40 minutes that’s all you need

My prenatal workouts are OFFICIALLY LIVE on the @trainingwithtapp ⚡️ get your first week free

#pregnancyworkout #pregnancysafe #prenatalcoach #sculpt

44

9

3rd trimester total body workout ✨
My lift workouts have become shorter and straight to the point.
Push, pull, squat, hinge and core exercise supplemented with my mobility stretches.

Pregnant mamas don’t skip out of this!

#prenatalworkout #totalbodyworkout #3rdtrimesterworkout #prenatalfitness

Gorilla rows
3x10-12 reps double count
Keep the hinge from your hinge and row your elbows back to the side of your body

Modified push up
3x10 reps

I’m using the bell to boost me up a bit to have more space for my belly. Highly recommend 🫡

Goblet squats
3x10-12 reps

Labor inducing exercises?! 👀
Great way to get your heart rate up. Targeting your quads, glutes & hamstrings

Single leg hip thrust
3x10-12 reps each leg

The belly definitely adds more weight so doing this body weight can still feel just as challenging.
Targeting the hamstring & glutes

Side plank side crunch
3x12 each side

Finishing up with some obliques
Keep your hips up, chest open and shoulder over your elbow. Side crunch is optional* 3rd trimester total body workout ✨
My lift workouts have become shorter and straight to the point.
Push, pull, squat, hinge and core exercise supplemented with my mobility stretches.

Pregnant mamas don’t skip out of this!

#prenatalworkout #totalbodyworkout #3rdtrimesterworkout #prenatalfitness

40

1

5 mobility drills I’m doing every day until I give birth 🤰🏽
If you’re in your 3rd trimester, don’t just focus on getting stronger — start thinking about mobility for birth.

Your hips, pelvis and pelvic floor all work together during labor, and incorporating gentle hip mobility drills can be a great way to prepare your body for the positions and movement demands of birth.
Here are some benefits of adding hip mobility to your prenatal routine:

✨ Improve hip range of motion — helping you feel more comfortable moving through different positions.
✨ Practice birth positions — deep squat variations, hands-and-knees, side-lying and supported positions can help you become familiar with options you may use during labor.
✨ Support pelvic movement — your pelvis needs to be able to move and adapt throughout labor, rather than staying rigid.
✨ Reduce stiffness & discomfort — gentle mobility can feel especially good as your belly grows and your body’s center of gravity changes.
✨ Connect with your breath + pelvic floor — mobility work is a perfect opportunity to practice relaxing your pelvic floor instead of constantly “holding” tension.
And remember: birth prep isn’t about forcing your pelvis open or stretching as far as possible.
It’s about creating mobility, strength, breath awareness and confidence so you can move with your body during labor. 🤍

Try incorporating a few gentle hip mobility drills into your routine in the 3rd trimester — even 5–10 minutes can be a great place to start.

Save this for your third trimester birth prep and send it to a pregnant mama who needs to add mobility to her routine! 👇🏼

If you feel lost and not sure what exercises and mobility drills to do throughout your pregnancy that’s why me & @dr.letyciaory created our Bump to Birth Guide — comment “GUIDE” and we’ll send it to you!

#prenatalworkouts #3rdtrimester #mobilityexercises 5 mobility drills I’m doing every day until I give birth 🤰🏽
If you’re in your 3rd trimester, don’t just focus on getting stronger — start thinking about mobility for birth.

Your hips, pelvis and pelvic floor all work together during labor, and incorporating gentle hip mobility drills can be a great way to prepare your body for the positions and movement demands of birth.
Here are some benefits of adding hip mobility to your prenatal routine:

✨ Improve hip range of motion — helping you feel more comfortable moving through different positions.
✨ Practice birth positions — deep squat variations, hands-and-knees, side-lying and supported positions can help you become familiar with options you may use during labor.
✨ Support pelvic movement — your pelvis needs to be able to move and adapt throughout labor, rather than staying rigid.
✨ Reduce stiffness & discomfort — gentle mobility can feel especially good as your belly grows and your body’s center of gravity changes.
✨ Connect with your breath + pelvic floor — mobility work is a perfect opportunity to practice relaxing your pelvic floor instead of constantly “holding” tension.
And remember: birth prep isn’t about forcing your pelvis open or stretching as far as possible.
It’s about creating mobility, strength, breath awareness and confidence so you can move with your body during labor. 🤍

Try incorporating a few gentle hip mobility drills into your routine in the 3rd trimester — even 5–10 minutes can be a great place to start.

Save this for your third trimester birth prep and send it to a pregnant mama who needs to add mobility to her routine! 👇🏼

If you feel lost and not sure what exercises and mobility drills to do throughout your pregnancy that’s why me & @dr.letyciaory created our Bump to Birth Guide — comment “GUIDE” and we’ll send it to you!

45

14

Training ahead of your wedding to build a routine & lifestyle changes gives you an opportunity to feel less stressed leading up to your special day!

Even going on vacation 3 months before won’t hinder your progress if you stayed consistent with your strength training routine/program.

I’m so so proud of my client!! She is in such a great position to just enjoy the process 🥰

If you’re inspired by her.. join my 1:1 online coaching where I write you up a personalized program & meal plan catered to your goals. Comment “TRAIN” and I’ll send you my link to sign up!

#onlinecoaching #onlinefitnesscoach #weddingtraining #bridetobe

30

2

Upper body workout at 33 weeks pregnant 🤰🏽

If you’re pressed for time.. save this!
Third trimester and with my bump bumping.. workouts are changed slightly but still moving my body and that’s all I want to do!

If you’re looking for more knowledge and guidance throughout your pregnancy journey — breathing techniques, pelvic floor work, mobility & workouts throughout each trimester 🤟🏽

Comment “BUMP” to get access to me & @dr.letyciaory bump to birth fitness pregnancy guide 🤰🏽

#pregnancysafe #pregnancyguide #pregnancyworkouts #pregnancyjourney

59

5

Training during pregnancy requires a different kind of strength.

You’re not chasing PRs. You’re not training for aesthetics. Some days, even the same workout feels 10x harder.

But you keep showing up.
Because you’re not just building a stronger body anymore…

You’re building strength for you + your baby. 🤍

#pregnancyfitness #liftingwhilepregnant #prenatalfitness

70

3

3 mobility drills I’m doing until I give birth
On repeat 🔁

3rd trimester is all about doing your best, getting movement and focusing on pelvic floor exercises & mobility drills

If you’re a momma to be or mom — Comment “TRAIN” for 1:1 coaching 💪🏽

#pregnancysafe #pregnancymobility #prenatalcoach #hipmobility

42

4

Strength train now because you never know… you might be pregnant next summer 😊

Last summer I had no idea this would be what my future held. And what a blessing!!

This is reminder — strength train now, your future self will thank you then 💥

Comment “TRAIN” to get started on 1:1 coaching 🏆

#prenatalcoach #fitnesscoach #pregnancysafe #pregnantinthesummer

53

5

5 mobility drills I’m doing until I give birth 🤰🏽

— cat cow : 60 seconds
— 1/2 kneeling hip flexor stretch: 45-60 seconds each side
— single leg adductor rock + twist: 45-60 seconds each side
— child’s pose internal & external hip rotation: 60 seconds
— Cossack squats: 60 seconds

You can repeat 2x

My body feels amazing after 🤩

Who else is going add this into your routine?! 🙋🏽‍♀️

#prenatalfitness #pregnantfitness #pregnancymobility #mobilitydrills #pregnancysafe

41

8

You’re fellow coach reminding you to lift your weights, follow your program, eat your protein, trust the process & use social media as inspiration instead of a tool for comparison 🫡

Stop “waiting” for the perfect time to start training & making a change. Let’s train together — comment “SUMMER” and we’ll get started!

#fitnesscoach #checkingin #onlinecoaching #fitnesscoaching You’re fellow coach reminding you to lift your weights, follow your program, eat your protein, trust the process & use social media as inspiration instead of a tool for comparison 🫡

Stop “waiting” for the perfect time to start training & making a change. Let’s train together — comment “SUMMER” and we’ll get started!

#fitnesscoach #checkingin #onlinecoaching #fitnesscoaching

72

5

1:1 ONLINE COACHING 🤰🏽🏆

Here’s my 27 weeks lower body workout
I definitelyyyy felt my heart rate come up with the first superset of deadlifts and split squats.

Listen to your body — take longer breaks and lighten your load!
The win is you showing up and moving for you and your baby ✨

Comment “TRAIN” to get started in your prenatal workouts!

Wearing @vuoriclothing

#pregnancyworkouts #pregnancysafe #prenatalcoach #27weeks

62

9

26 weeks pregnant and here’s what’s changed in my training this month

— still keeping up with my workouts
3 strength - 2 low impact/pilates

— that fast paced NYC walk.. nope. I’m walking slower

— taking more breaks in between sets. When it’s a heavy lift I can feel my heart rate go up

— dialing in on hydration. I’ve been waking up in the middle of the night with a Charley horse and ever since I added more salt and electrolytes I had less cramps

My fellow pregnant mamas how’s training going for you?! ⬇️

#26weekspregnant #pregnantworkout #prenatalcoach #prenatalfitness

40

2