I have put together this full-body strength workout with dumbbells to keep our bodies strong during pregnancy!! Maintaining muscle mass and core stability is not only important during pregnancy, but will also help to make labor and delivery easier and your postnatal recovery journey faster!
This workout includes upper body, lower body, and core training with push/pull/leg rounds and supersets! The format is challenging but fun!
If you were training prior to 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! During pregnancy our body goes through many changes, so some things that felt great before pregnancy, may not be during!
30-MINUTE ADVANCED PREGNANCY FULL BODY & FULL STANDING DUMBBELL STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10bs to 25lbs / 5kg to 11kg When selecting a weight for this workout, you want to lift moderately heavy! The weight you select will be relative to you.
- EXERCISE MAT
STRUCTURE
ROUNDS 1 & 3
3 EXERCISES
WORK: 45 SECONDS
REST: 20 SECONDS
ROUND 2
5 SUPERSETS
REPEATED TWICE
WORK: 40 SECONDS
REST: 30 SECONDS
EXERCISE LIST
ROUNDS 1 & 3
- SQUAT
- SHOULDER PRESS
- BENT OVER ROW
ROUND 2
- GOBLET PULSE SQUAT | LOW IN & OUT SQUAT
- STANDING CHEST FLYS | ARNOLD PRESS
- REVERSE GRIP ROW | BICEP CURLS
- ALTERNATING KICKSTAND ROMANIAN DEADLIFT | SUMO SQUAT TO SUMO ROMANIAN DEADLIFT
- OVERHEAD TRICEP EXTENSION | REAR DELF FLYS
I am so glad you joined me for this workout! It's always better to workout 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, is to 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.
26 май 2024
