Intermediate Difficulty with Beginner Modifications provided
Let’s get stronger together! Here’s a total body prenatal resistance workout to improve strength and help you gain lean muscle. The only equipment required is a pair of dumbbells. This workout is great for mamas in the 1st, 2nd, and 3rd trimester.
Warm Up
Butt Kick jacks + arm crossovers
Posterior swings
Quadruped thoracic rotation
Prenatal Resistance Workout
A1: Suitcase Squat 2 x 12 one side at a time
A2: Half Kneeling Shoulder Press 2 x 8 each side
B1: Kickstand Deadlift 2 x 10 each side
B2: Standing DB Chest Fly 2 x 10
C1: Alt Reverse Lunge + Curl 2 x 12
C2: Rear Delt Raise 2 x 10
D1: Bent Over Row 2 x 10
D2: Triceps Kickback 2 x 10
E1: Bird Dog 2 x 8 each side
E2: Fire Hydrants 2 x 10 each side
E3: Fire Hydrant Pulses 2 x 10 each side
Cool Down
Cat Cow
Pigeon Pose
Seated Chest Opener
