An advanced strength and cardio prenatal workout; safe for all trimesters!

Looking for more prenatal resources and workouts at home? Download a FREE 30-Day Pregnancy Workout Plan Here: https://www.nourishmovelove.com/pregnancy-workout-plans/

Or find ALL of my Prenatal Workouts in this YouTube playlist: https://www.youtube.com/playlist?list=PLpa0d6IJAhbgJ1BTnSisJZej9t6kNuFGT

►EQUIPMENT: light-to-medium set of dumbbells.

►INSTRUCTIONS: Three circuits combining strength, low-impact cardio and core. Perform each exercise for the number of repetitions (20 reps) or time interval (1 minute) outlined below.

Repeat all three circuits x 2-3 sets for a 20-30 minute, total body pregnancy workout.

00:00 Warm Up
00:07 Move 1: Lunge + Back Row + Tricep Kick
00:18 Move 2: Sumo Squat + Overhead Press
00:27 Move 3: Squat + Double Side Step
00:37 Move 4: Squat Punch + Row
00:47 Move 5: Sumo Squat Pulse + Alternating Hammer Curl
00:56 Move 6: Tap + Knee Strike
01:06 Move 7: Plank + Chest Drop
01:13 Move 8: Alternating Bird Dog Lifts
01:25 Cool Down

►CIRCUIT 1:
Strength: Lunge + Back Row + Tricep Kick -- 20 Reps (10 per leg)
Strength: Sumo Squat + Overhead Press -- 20 Reps
Cardio: Squat + Double Side Step -- 1 Minute
30-60 Second Rest

►CIRCUIT 2:
Strength: Squat Punch + Row -- 20 Reps
Strength: Sumo Squat Pulse + Alternating Hammer Curl -- 20 Reps
Cardio: Tap + Knee Strike -- 1 Minute (30 seconds per leg)
30-60 Second Rest

►CIRCUIT 3:
Core: Plank + Chest Drop -- 10 Reps
Core: Alternating Bird Dog Lifts -- 10 Reps (10 reps per leg/arm)
30-60 Second Rest
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►MORE OF MY BEST PREGNANCY WORKOUTS ON YOUTUBE:
1. 30 Minute Advanced Full Body Pregnancy Strength -- https://youtu.be/zH4O4aA4wA8
2. 15 Minute Low Impact HIIT Cardio -- https://youtu.be/7xC4DpzxuqM
3. 30 Minute Lower Body Strength -- https://youtu.be/Nw14JlGEeBs
4. 30 Minute Upper Body Strength -- https://youtu.be/eWp3jlIn5Rc
5. 15 Minute Cardio Barre -- https://youtu.be/r55Y72xVTuM

►GET MY FAVORITE FIT PREGNANCY GEAR HERE -- https://www.nourishmovelove.com/favorite-fit-pregnancy-products/

Disclaimer: Please make sure you’ve consulted your doctor or midwife and have been cleared for exercise during pregnancy. This workout is for women who were working out prior to pregnancy and have maintained an active fitness routine throughout pregnancy.
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