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Here's the scoop...Pregnancy Recommendation: Advanced, 1st & 2nd Trimesters
This routine is ideal for the advanced trainee in her 1st or 2nd trimester. I don't recommend performing this routine late into the 2nd trimester or into the 3rd trimester because you will be lying on your back for a couple of the exercises. 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.
For this routine, you only need a physioball and a pair of dumbbells. I recommend using between 8 and 15 pound dumbbells (I'm demonstrating with 12 pounders.) You will perform two separate circuits, fully completing both sets of the first circuit before moving on to the second circuit of exercises.
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.
Dislaimer: I recorded this video as a good strengthening routine for anybody to try, so the weight recommendations I give in this video are most likely too heavy for pregnant exercisers. Choose your weight wisely, always staying on the conservative side.
The Exercises1a PB plank roll-outs 1b PB bridges & hamstring curls 1c PB push-ups 1d PB mountain climbers 2a Loaded burpees + lunges 2b Bent-over rows 2c Squat to overhead press |
The Numbers2 x 10 2 x 10 each 2 x 10 2 x 10/leg 2 x 8 total 2 x 8 2 x 8 |
