Training functionally during pregnancy will not only help you maintain muscle mass during pregnancy but also make recovery easier! I created this quick full-body strength workout to keep your body strong during pregnancy!! This is the perfect workout to do at home because you only need dumbbells!
We will incorporate compound exercises in a no-repeat full-standing workout structure to target the upper body, lower body, and core while focusing on building strength in all the major muscle groups we use during and after pregnancy!
If you were training before your pregnancy, this would be a great workout to add because it takes a more advanced approach to strength training to focus on maintaining muscle!
This workout is safe for all trimesters, but please listen to your body do what feels best to you, and stop if any exercise feels uncomfortable! Our body goes through many changes during pregnancy, so some things that feel great before pregnancy may not during!
20-MINUTE FULL-BODY FUNCTIONAL STRENGTH DUMBBELL STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10bs to 30lbs / 5kg to 13kg When selecting a weight for this workout, you want to lift moderate to moderately heavy! The weight you select will be relative to you and how you feel!
- EXERCISE MAT
STRUCTURE:
- NO REPEAT
- 16 EXERCISES
- WORK: 45 SECONDS
- REST: 25 SECONDS
EXERCISE LIST:
- GOBLET SQUAT
- SUMO SQUAT AND HAMMER CURL
- TRICEP OVERHEAD EXTENSION
- SHOULDER PRESS
- FRONT RAISE
- SUITCASE SQUAT TO CHEST FLYS
- STRAIGHT LEG OBLIQUE CRUNCH
- SWITCH SIDES
- ROMANIAN DEADLIFT
- SQUAT TO NARROW PRESS
- CURTSY LUNGE WITH LEG LIFT
- STEERING WHEEL
- REVERSE GRIP ROW
- SUMO ROMANIAN DEADLIFT AND ROW
- TRICEP KICKBACKS
- PALLOF PRESS
I am so glad you joined me for this workout! It's always better to work out with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
30 июн 2024
