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10 weeks workout mama

Strong and fit during your pregnancy

Being pregnant is special, but it’s also overwhelming. You want to stay fit, but… What is allowed? What is safe? And how do you do that with a growing belly?

With your Workout Mama group, you exercise under the guidance of specialised trainers. You learn what you can still do during your pregnancy, how to build strength and confidence, and how to optimally prepare your body for childbirth and the postpartum period.

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10 Weeks Workout Mama program (pregnant)

  • 1 weekly workout with your Workout Mama group (1,5 hours).
  • Unlimited Workout Mama & Power classes (both locations).
  • Guidance from specialised trainers.
  • 5x expert seminar in the field of exercise during pregnancy.
  • Online course with topics related to pregnancy and exercise.
  • A great atmosphere, safe guidance and space to work at your own pace.


Starting dates 2026 (location: de Pijp)

New dates coming soon

All expert seminar sessions:

The order and date of the seminars varies per program.

  • Week 1 – Exercise during pregnancy
  • Week 3 – Pelvic health physio
  • Week 6 – Nutrition
  • Week 8 – Pregnancy yoga
  • Week 10 – Postpartum recovery plan


Interested? Sign up now!

The investment for this program is €449,-.

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Our Promises

Working out pregnant with Confidence and fun

  • Strong and confident in your body
    You safely build up strength and discover what your body is capable of.
  • Responsible training with confidence
    You will learn exactly what you can and can’t do, so that you can continue to stay active without any doubts.
  • Fewer complaints, more comfort
    With targeted mum-proof workouts, you can reduce pain, improve your posture and feel better in your body.
  • Faster and stronger recovery
    You support your recovery before or after childbirth with exercises that truly contribute to recovery, stability, and energy.
  • Fun & tranquility in exercise
    Exercise becomes something that gives you energy, clears your head and strengthens your mental health.
  • The power of community
    You’re not training alone: you share experiences, receive support, and contribute to a welcoming community of pregnant women.
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10 Weeks Workout mama

IS THIS PROGRAM FOR YOU?

  • You are pregnant and want to stay fit.
  • You want to feel confident in your pregnant body.
  • You are looking for a safe way to exercise during pregnancy.
  • You want to alleviate or avoid (pelvic) pain complaints.
  • You want to understand what you can and can’t do in terms of exercise.
  • You are keen to learn more about your rapidly changing body.
  • You miss having a community of women who are in the same stage of life.


Then 10 Weeks Workout Mama will be perfect for you!

Let’s do this
It's great to meet other pregnant women and exchange experiences in a sporty setting without any fuss. It's also fantastic to have a fixed weekly exercise session with tailored workouts under expert supervision. You don't have to worry about doing anything wrong.
A great program that helps you keep your body strong and provides useful information for during and after pregnancy!
I am very pleased that I participated in the 10 Weeks Workout Mama program! It is beneficial to remain fit and active during pregnancy and to receive guidance in doing so. It is also enjoyable to do this in a regular group and to be able to exchange experiences about pregnancy.
The combination of exercise and education was great! I learned a lot and enjoyed connecting with others at the same time. The trainer was always super enthusiastic and engaged, which made exercising even more fun!
The program gave me a lot of knowledge about pregnancy and how to train and breathe properly. It was also really nice to meet other pregnant women in a regular group and exchange tips and stories. I would definitely recommend this to every pregnant woman!

At The Workout Lab, we do things a little differently. No muscular egos or peer pressure, but rather:

  • Personal attention
  • Skilled trainers who know what they are doing
  • Fun in fitness (even if you find it challenging)
  • High quality, low threshold


Exercise should be enjoyable, even when you are pregnant. That is exactly why this program works.

How it works, step by step:

  1. You choose a start date.
  2. You come to the kick-off and get to know the group.
  3. You train every week with your Workout Mama group.
  4. You receive tips and exercises tailored to your trimester.
  5. You can book other classes whenever it suits you.


After 10 weeks, you will feel fitter, stronger and well prepared for your delivery and the postpartum period.

FAQ

AFBLIJVEN

For all expectant mothers who want to feel fitter and stronger during pregnancy (and postpartum). You will learn everything about exercising during pregnancy, and we will help you navigate this confusing landscape full of frightening statements.

This way, you will know exactly what you can and cannot do when exercising during pregnancy and afterwards.

Yes! The exercises are tailored to your trimester and your body.

For every week that you may have to stop earlier due to childbirth or medical reasons, you will receive a week’s credit in the form of an unlimited gym membership for after your baby is born.

No, not at all. Whether you’re new to sport or already have experience, you’re welcome!

The group consists of a maximum of 12 pregnant ladies.

There is a fixed training session once a week to exercise with the group. Block this fixed time slot in your diary for 10 weeks! You can also schedule your own workouts (unlimited acces) via our timetable at times that suit you.

It is especially important to be present at the first session (kick-off). You will meet your group and trainer and attend the first seminar on exercising during pregnancy. This will lay the foundation for a good start to these 10 weeks. If you are unable to attend the kick-off, it is a good idea to see if another start date would be more convenient. 

What if you can’t make it to a scheduled workout, or you’re on holiday for a week? That’s no problem! You can take unlimited classes during the programme, so there are plenty of opportunities to exercise. If there is a seminar during this scheduled time, unfortunately there is no possibility to make it up. A lot of information can be found in the online learning environment.

Members receive a 10% discount on all programs. In addition, your current subscription will be paused for the duration of the program, so you won’t pay double. The pause will be added to the end of your subscription.

Do you have a credits with us? Don’t worry, they are valid for up to 6 months after purchase, so you can still use them after the program.

This group is for all expectant mothers! We do only speak English during the fixed classes and expert seminars. 

Ben jij opzoek naar een groep waar Nederlands wordt gesproken? Kies dan een andere startdatum, klik hier voor meer informatie.

Do you have any questions? Please send an email to fitprogrammas@theworkoutlab.nl.
 

10 WEEKS WORKOUT MAMA

You get unlimited access to classes at The Workout Lab.
1 fixed session per week with your Workout Mama group. In addition, you can book Workout Mama & Power classes from our schedule.

The investment for this program: €449.

We combine knowledge of the pregnant body with the joy of movement.

✔ Attention for you and your baby
✔ Expert guidance
✔ Small groups
✔ Fun, support and growth

No double costs for existing members, your subscription will be paused during the program.

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