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30 Day Prenatal Build Your Own Program
1.17 MB
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701 KB30 Day Prenatal Program
701 KB
30 Day Prenatal Program
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Rep-Based Pre/Postnatal Core Connection Workout
Equipment needed:
-9 in. pilates ball or pillow -
35 Minute Timed Prenatal Full-Body Strength Workout
Equipment needed:
-Bench or chair
-Light dumbbells
-Medium dumbbells
-Light resitance mini band -
30 Minute Low-Impact Cardio Workout
Equipment needed:
-Kettlebell option
-Medium dumbbells
-Bench or chair -
10 Minute Prenatal Relaxation and Meditation
Equipment needed:
-Optional pillows -
15 Minute Labor Prep and Pelvic Floor Relaxation Workout (1)
Equipment needed:
-Yoga/Birth ball
-Optional yoga blocks
-Optional pillows -
30 Minute Timed Full Body Prenatal Strength Workout
Equipment needed:
-Light/medium dumbbells
-Resistance band with handles
-9 in pilates ball or pillow
-Bench
-Mini band -
30 Minute Timed Low Impact Cardio and Core Workout (2)
Equipment needed:
-Bench
-12-20lb dumbbell -
15 Minute Full-Body Prenatal Stretch and Guided Labor Prep Meditation
Equipment needed:
-None -
30 Minute Prenatal Core and Glute Workout
Enjoy the Blooper at the end :)
Equipment needed:
-9 in. exercise ball
-Wall -
40 Minute Timed Prenatal Full-Body Strength Workout (1)
Equipment needed:
-Bench or chair
-Mini band
-Medium to light dumbbells (10-15lbs) -
25 Minute Low-Impact Cardio Workout
Equipment Needed:
-Bench or chair
-Medium Dumbbell
-Kettlebell option -
12 Minute Prenatal Full-Body Stretch and Guided Labor Prep Meditation
Equipment needed:
-None -
35 Minute Timed Prenatal Core and Booty Strength Workout
Equipment needed:
-Mini band
-Resistance band with handles
-Bench or chair
-9 in pilates ball or pillow
-Dumbbell optional -
40 Minute Timed Prenatal Full-Body Strength Workout (2)
Equipment:
-Medium dumbbells
-Heavy dumbbells
-Bench -
35 Minute Timed Low Impact Cardio + Core Workout
Equipment needed:
-Light/Medium Dumbbells
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15 Minute Cool Down and Calm Down: Third Trimester
Equipment needed:
-No equipment
-Pillow or yoga block option -
15 Minute Cool Down & Calm Down: 2nd Trimester
Equipment needed:
-No equipment
-Yoga block/pillow option -
15 Minute Prenatal Cool Down & Calm Down : 1st Trimester
Equipment needed:
-No equipment
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20 Minute Pre/Postnatal Core Connection and Rehab Workout
Equipment needed:
-Optional band with handles
-Wall
-9 in pilates ball or optional pillow -
40 Minute Prenatal Full-Body Mini Band Workout
Equipment needed:
-Mini band, ideally a few different resistances
-Bench or chair optionGreat for travel
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20 Minute Timed Low Impact Cardio Workout
Equipment needed:
-Bench/Chair
-Light/Medium dumbbell -
10 Minute Timed Prenatal C-Section Prep Workout
Equipment needed:
-None
