Intermediate Difficulty with Beginner Modifications provided
Our weakness today will become our strength tomorrow. Strength training during your pregnancy will help you to maintain strength and lean muscle while preparing your body for the demands of carrying your baby and labor. The only equipment required for this prenatal resistance workout is a pair of dumbbells. This workout is great for mamas in the 1st, 2nd, and 3rd trimester.
Warm Up
Alternating Hip Flexion
Bird Dog
March in Place
Prenatal Resistance Workout
A1: Bodyweight Squats 2×15
A2: Offset lateral walk 2×30 seconds each hand
B1: Sumo DL 2×12
B2: One Arm Neutral Press 2×12 each arm
C1: Romanian Deadlift + Calf Raise 2×12
C2: Bent Over Reverse Fly 2×12
D1: Glute Bridges 2×15
D2: Side lying clam raises / no raise 2×15 each side
Cool Down
Cat Cow
Childs Pose
Standing Quad Stretch
