Prenatal Workouts
These workouts are designed for pregnant woman from 4 weeks to 40+ weeks. Each workout is safe for all trimesters with the proper modifications that are provided to you within each workout. Please keep an eye out for any signs of intolerance such as coning/doming along the midline of the core, pelvic pain or pressure, incontinence and discomfort of any kind. If these signs of intolerance are present, please modify the movement.
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Rep-Based Full-Body Prenatal Strength Workout (1)
Equipment needed:
-Different dumbbell option -
Rep-Based Labor Prep and Pelvic Floor Relaxation Workout
Equipment needed:
- Yoga or birth ball
- 9 in. pilates ball
- Light mini bands -
10 Minute Labor Prep and Pelvic Floor Relaxation
Equipment needed:
-Yoga/Birth Ball -
Rep-Based Upper Body Demo and Do Workout
8-10 reps
- Bicep curl + iso hold L
- Bicep curl + iso hold R
x38-10 reps
- Bentover row + iso hold R
- Bentover row + iso hold L
x38-10 reps
-Lateral raise + iso hold R
-Lateral raise + iso hold L
x38-10 reps
-Single arm chest press + hold R
-Single arm chest press + hold L
x330 secon...
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15 Minute Labor Prep and Pelvic Floor Relaxation Workout (1)
Equipment needed:
-Yoga/Birth ball
-Optional yoga blocks
-Optional pillows -
30 Minute Prenatal Core and Glute Workout
Enjoy the Blooper at the end :)
Equipment needed:
-9 in. exercise ball
-Wall -
15 Minute All Seasons Posture Stretch
Equipment needed:
- Bench or chair
- Wall
-Kettlebell option -
Rep-Based Demo & Do Lower Body Workout
10-12 reps x 3
*Burnout*
-Goblet Squat
-Calf Raise
-Deadlift
-Step back lunges
-Sumo squat jump-Equipment needed:
-Medium/Heavy dumbbells
-Optional Wall -
40 Minute Timed Prenatal Full-Body Strength Workout (1)
Equipment needed:
-Bench or chair
-Mini band
-Medium to light dumbbells (10-15lbs) -
40 Minute Timed Prenatal Full-Body Strength Workout (2)
Equipment:
-Medium dumbbells
-Heavy dumbbells
-Bench -
40 Minute Timed Prenatal Full-Body Strength Workout (3)
Equipment needed:
-Mini band
-Bench
-Medium dumbbels
-Kettlebell/Heavy dumbbell
-Light dumbbells
-9 in pilates ball -
Rep-Based Full-Body Prenatal Strength Workout (3)
Equipment needed:
-Light/Medium dumbbells
-Heavy dumbbell/kb
-Bench or chair
-Long resistance band -
Rep-Based Full-Body Prenatal Strength Workout (2)
Equipment needed:
-Bench
-Light/medium dumbbells -
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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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 Prenatal Full-Body "Baby Weight" Workout
Equipment needed:
-Medium/Heavy dumbbells or your baby! -
40 Minute Prenatal Full-Body Strength + Cardio Blast
Equipment needed:
-Light dumbbells
-Medium dumbbells
-Bench
-Heavy dumbbell/kettlebell -
15 Minute Prenatal Strength AMRAP
15 Minute AMRAP
-20 Banded wall sit + pulse out
-10 Incline burpee shoulder press
-20 Alt step back + rotation
-20 Kickstand Deadlift R/L
-20 Bentover rows
-10 Lateral high kneesEquipment needed:
-Mini band
-Medium dumbbells
-Bench/chair -
Rep-Based Prenatal Full-Body Strength Workout + HIIT Cardio Blast
Equipment needed:
- 9 in pilates ball or pillow
- Light to medium dumbbells
- Resistance band with handles
- Medium/Heavy Mini band -
Rep-Based No Equipment Prenatal Full-Body Strength Workout
Equipment needed:
-NoneGreat for travel
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35 Minute Timed Prenatal Full-Body Strength Workout
Equipment needed:
-Bench or chair
-Light dumbbells
-Medium dumbbells
-Light resitance mini band -
12 Minute Full-Body Prenatal Strength AMRAP
Do 12 reps of each exercise as many times as you can in 12 minutes
-Squat to press
-Lunge to curl
-Deadlift to row
-Incline single arm/single leg plank
-Speed skatersEquipment needed:
-Light/medium dumbbells
-Bench or chair -
Rep-Based Pre/Postnatal Core Connection and Rehab Workout (1)
Equipment needed:
-Long resistance band + something to hook it on
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15 Minute Prenatal Cool Down & Calm Down : 1st Trimester
Equipment needed:
-No equipment
