Welcome to my FREE First Trimester Pregnancy Workout Plan! Maintain strength, boost energy and prepare for labor!

This plan is designed for expecting mamas in their first trimester of pregnancy who were active pre-pregnancy and looking for safe prenatal workouts to continue through the first trimester.

SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join

Find all of the workouts for this challenge in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbguXUKMUL41RCTUr6FNwbyU

Download the Pregnancy Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here: https://www.nourishmovelove.com/first-trimester-workout-plan

This 30-Day Pregnancy Workout Program is designed to be repeated x2-3 times during the first trimester of pregnancy.

The workouts range from prenatal strength training and LIIT or low impact interval training, to prenatal cardio and prenatal barre workouts.

Each workout is designed to be safe for both mom and baby, and adaptable as your pregnancy progresses.

1⃣ Find our Second Trimester Pregnancy Plan Here: https://youtu.be/TKjLjSP6EMc
2⃣ Find our Third Trimester Pregnancy Plan Here: https://www.youtube.com/playlist?list=PLpa0d6IJAhbhZqfwLEYwVcHHM0M0uVbPM
3⃣ Find our Postpartum Workout Plan Here: https://www.youtube.com/playlist?list=PLpa0d6IJAhbgpsihqstV3bSP3GFpHlTH5

NOTE: I say this with all my workouts, but it's especially true here -- you know your body best. Take additional breaks or rest days as needed.

This workout plan is designed for women who regularly worked out pre-pregnancy, and are looking for ways to stay active during pregnancy. You should always chat with your doctor or midwife before starting any exercise program to see what level of exercise is appropriate for you and your pregnancy!
___________________________________________________________________
FAQ's + TRAINER TIPS:

►What fitness level is this program for?
This is designed to be challenging for all fitness levels. It's a moderate to advanced workout plan, but modifications are offered for all fitness levels. You always have the option to cut back to 3 days a week and add in more rest days to make this plan work for you.

►What Equipment Do I Need?
Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. You'll have the option to add a kettlebell and mini loop resistance bands to a few workouts, but modifications are provided if you don't have one available.

Each workout will have a recommended dumbbell weight, usually between 8-15 pounds for the strength training workouts and 2-5 pounds for the barre workouts. As your pregnancy progresses, you may need to decrease weights or drop them completely and do exercises with just your bodyweight.

Shop My Dumbbells + Kettlebell (affiliate link)
https://www.torquefitness.com/#a_aid=nourishmovelove
Shop My Mini Loop Resistance Bands (affiliate link, use discount code: NML): https://www.hopefitnessgear.com/?ref=NML

►What Exercises Should I Avoid During Pregnancy?
Every pregnancy is different -- talk to your doctor or midwife about any specific questions. You generally want to avoid lying on your stomach and belly-down postures, upward facing dog, deep back bends and abdominal overextension, crunches and abdominal twisting, and any exercise that causes coning or doming in your midsection. You should also avoid getting ‘breathless’ during pregnancy workouts. It’s ok to raise your heart rate, but remember the ‘talk test.’ You should be able to comfortably hold a conversation with a friend while exercising during pregnancy.
_________________________________________________________

SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe

►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
https://www.nourishmovelove.com/subscribe

► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/

►FOLLOW On Instagram:
https://www.instagram.com/nourishmovelove