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Pregnancy: Advanced Workout (2)

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Here's the scoop...

Pregnancy Recommendation: Intermediate, 1st & 2nd Trimesters; Advanced, All Trimesters.
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This fun routine will take you through a variety of moves, working on your strength, balance and flexibility. You will most likely feel your cardiovascular system being challenged, too.

​Please be wise and use caution when exercising on your own. Make sure you have approval from your physician to perform a routine like this.
 
Always begin with a thorough Dynamic Warm-Up (like this one here) and a complete cool down routine of foam rolling and pregnancy stretches. 
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For this routine, you only need a physioball and one dumbbell. I recommend using between 8 and 15 pounds (I'm demonstrating with 15 pounds.) You will perform two sets through of the core and balance circuit first, then continue to the next two circuits, performing each three times through. 

Always keep in mind that your goal is to not push hard through this, but to move carefully and under control, paying close attention to your body. Please read the Fit Pregnancy Guidelines to make sure you're aware of what your body can handle. Take breaks as needed and modify when necessary.

The Exercises



1a  PB plank w/ pelvic tilting
1b  Mountain climbers + push-ups
1c  Quad stretch w/ forward lean
1d  Knee to chest hugs

2a  Goblet squat w/ knee drive
2b  Three point rows

3a  Squat to chopping lift
3b  ​Bent-over thoracic rotation

The Numbers



2 x 0:30
2 x 6-8 total
2 x 8-10/side
2 x 8-10/side

3 x 8/side (16 total)
3 x 15/side

3 x 8/side (16 total)
​3 x 8/side (16 total)

Click here to check out the next pregnancy workout...

next routine
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