One on One Third Trimester Maternity Workout with Autumn Calabrese

You are almost there. I've got an amazing workout for you. This third trimester workout can build strength, getting you ready for the big day. Right now I'm going to demo the moves for you. But if you'd like to do the full workout in real time, click the link below to go to beachbodyondemand.com let's get started.

Hi, ladies. Welcome to your third trimester workout. You are in the home state. I have Natasha here helping me out today. You ready? Yeah. So everything we're doing today has a 10 second hold. The reason for that is 10 seconds is about how long you push for when you're in delivery. So we're gonna start with a sumo squat hold. Your feet are just a little wider than your hips. Your toes are turned out. You're gonna drop down into the sumo squat, keeping your chest up and your hips under you. Hold. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Stand up. Here we go. Down into that sumo squat. And nice and easy. She's going to hold and breathe. You don't have to use a very heavy weight when you're doing these workouts. Your baby is adding weight onto you already. Good. Go ahead and stand up. We're going to do a bent over row. I'm going to have you face this way. Feet are hip width apart, maybe a little bit wider to make room for your tummy. You're going to bend it over. The weights are in front of you. Squeeze it up and hold. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. And lower down. So give me a nice bend in those knees. Flat back. Head's in line with the spine. So you're looking about 6 to 8 inches in front of you. Row it up and hold. Perfect. This is beautiful. You see her head is in line with the spine. She's squeezing those shoulder blades. Nice bend in the knees. So we're gonna take one foot forward, one foot back. Drop down. You know the drill. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Come up to release it. Take it down again. These hold positions will bring your heart rate up. So if you feel like your heart rate's going too high too fast, set the weights down or just shorten your hold. When you're ready, baby. Number two for you. First one, first one. Okay. And very nice. Bring it up. Good. We're gonna switch legs. You see what she's doing? She's pressing the hips forward. That's key. And good. Stand up. You wanna make sure you have that 90 degree angle on both those Knees. And we are gonna do a high plank hold. So your hands are directly under your shoulders. Your feet are close together, your back is in one long line, and you're just gonna hold right here. So go ahead and lift up. When you're ready, draw your abdominals in. That feels a little bit weird, especially this far into the pregnancy. But if you think about it, you will engage those muscles. They will work, and it will help when you go to push that baby out at the end of this trimester. So the next move is to work the legs again, but it is going to bring your heart rate up. It's a chair hold. So you go feet together, knees together. You're gonna shoot the hips back. Take the arms up by your ears and lift your chest. You're gonna hold for 10 seconds. The key here is to squeeze your glutes. That's wonderful. You see, she's keeping those knees behind the toes. And breathe. Three, two, one. Stand tall. Let the arms come down. Take a nice, deep breath. Okay. Bicep curl, eight pounds. About the weight of your baby, give or take. When they're born, here's what you're going to do. You're going to lift up into a bicep curl. Hold 10 seconds, and then lower it back down. This one's great. When that baby comes out, you end up in this position all day long. So the stronger we can get the biceps, the better. Here we go. Lift it up. Now, even though you're holding those weights, try not to have, like, a death grip on them. Your fingers shouldn't be changing colors. 4, 3, 2, and 1. Good. So I'm gonna cross my right leg back behind my left, drop into a curtsy lunge. Hold. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Stand up. So whenever you're ready, drop down. Good. You see, she's keeping her hips squared off. You don't want to let that hip rotate open here. 3, 2, 1. Stand up. Tap that toe. Try to find that serenity in there. A little bit in that burn. You're gonna want to do that during delivery. And tap to the side. You gotta find that happy place between you're working and you're in it, and you're focused and you can still get through that pain. We're gonna do a front raise. So you start with the palms facing the midline of your body. You're gonna lift it up to shoulder height. Good. I love that you're keeping your hips pulled under you. That's perfect. During pregnancy, we tend to start to stand like this. Pull it under you. Good. Lower em down. It's important to cool down just like it is. To warm up. From here, turn the toes forward. Just take a nice easy bend, releasing the neck.

Now I want you to bend your knees. I want you to take the hands to the top of your thighs and use your legs to help walk you up slowly. Head is the last thing to come up. Let's inhale it up.

And exhale it out. Hi ladies. If you are in your third trimester and you like what you just saw, you can get the full workout@beachbodyondemand.com I'll see you there.