Autumn Calabrese leads a second trimester maternity workout with modifications for pregnant bodies. The routine includes sumo squats, lunges, planks, and bicep curls, with cues on breathing and posture throughout. She emphasizes listening to your body and staying hydrated during exercise.
Congrats. Growth is happening and I know you're feeling it. I have a workout that can help alleviate aches and pains, battle fatigue, and give you a dose of mood enhancing endorphins. This video will break down the moves for you, but if you want to do the entire workout with me, go to beachbodyondemand.com.
Hi, ladies. Welcome to your second trimester workout. I have Chelsea with me today helping me out. I want you to listen to your body while we're exercising today. If you need a a little bit longer break, feel free to hit pause and take it. Keep water on hand so you stay hydrated, but let's have some fun. Are you ready? Yeah. Let's get started. I want your legs just a little wider than your hips and your toes slightly turned out. Load those weights up at your shoulder. You're gonna press the knees out over the toes and then drive the weight up into position. 3, 2, 1. We go down and up. When you have your baby and you have to bear down, you have to use your legs. So we want to keep them strong throughout the entire pregnancy. That's why we're working the sumo squat. That's sort of the position you're in when you push. Right. This is your second baby, right? Oh, yes. So she knows the drill. Yes. Good. Excellent. I'm going to take those and we are going to go into a 30 second easy jog. Nice and light on the toes. Yep. Doesn't have to be very high. And again, we're just keeping the heart rate up. I want you to keep your heart rate in a nice zone, really? Where you feel like you're working but you're not gasping for air. Okay, so we're going into a back lunge row. We'll start with our feet together. I'm going to step my right leg back. Keeping my right leg straight, I step into a lunge row, down together, and then we switch sides. 3, 2, 1, and lunge. Good. Now, Chelsea is still pretty small for second trimester, so she can get her stomach all the way forward. If you're further into your trimester, it's okay. If you're not at deep, you can still be here. But the key here is to really pinch those shoulder blades together like you're squeezing a pencil back there. So you're gonna go into a forearm plank hold. So come on down. Good. And we will start the clock. I know it sounds weird for me to tell you to draw your belly button up and in. Cause you got a basketball in there pulling it Down. But I want you to think about pulling that belly button in so it engages your abs. The stronger your abs are, the easier it is to push. So now we're gonna go squat with three bicep curls. Start with your feet hip width apart. You're going to go down into a squat. Back is flat. You're going to curl for three, and then you're going to stand tall. Go ahead and drop down into that squat. Good. Now take your chin down slightly for me. Perfect. And stand up. That's one. Good. You'll see. Again, I'm doing a hold for you. This is for a reason. I want your legs strong so that when you have to push, they're used to holding that position for a little bit of time. So let's talk about jumping jacks really quick. If you feel comfortable with the jack, you can take them right there. Here we go. She's going for it. Arms are above her head. She's got the bounce going on, which is nice. You can always start here. And then again, if you need to modify, you can take it to the tap. But the key here is again, to listen to your body. You're gonna do an isometric bicep curl, which means you're holding the weights right here. So you're gonna step to the right, drop into a lunge. Step, come back, step open, drop down, step, come back. And to the right. Here we go. Down, down. Why are we doing an isometric hold? Because when the baby comes, you either do this or this. But we want to make sure those biceps are strong so that you can hold the baby as long as need to. And left. Good. This is about how much my son weighed when he was born. So £16 or £8? Yeah. No, nine. Nine. Okay. You're gonna come down into a side plank, and we're gonna do it with. The elbow is directly under the shoulder. You've got a nice flat line. This top leg is just going to lift up and down. Five, four. They should be burning a little bit. Three, two. Last one. Awesome. Take a second. And when you're ready, flip to the other side. For me, it's okay to work. I know a lot of people used to think, oh, you can't work out during pregnancy. As long as you've been cleared by your doctor to do it, it's really good for you and the baby. There's a lot of benefits that come from it. One side's always hard than the other two. Last one. Good. I want you to take your time. We're going to cool it down and we'll just do one more big inhale all the way up.
And exhale it all the way out. Very nicely done. If you like these moves, be sure to check out the full workout@beachbodyondemand.com I'll see you there.
