45 Minute Prenatal Pyramid with Weights Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is Jacqueline. And this is your prenatal pyramid with weights workout. So in this workout, we're going to be using either a kettlebell or a set of dumbbells or both if you've got them. And we will be getting strength and cardio, all for any stage of pregnancy, of course. Please make sure that you have been cleared by your doctor for exercise during pregnancy before you do this or any other workout and talk to them about what is specific to you. We're gonn with just our weights and our bodies, and we're going to have a good time doing it. Yes, we will. Are you ready? Let's do it. Yes. Okay, we are going to start just getting ourselves in alignment. So roll those shoulders back. Nice soft knees. We're going to make sure that our head, our ears are stacked right over those shoulders. Shoulders over the rib cage. Rib cage over the pelvis and the hips. Hips over the knees, knees over the ankles, and just place your hands right on your belly. We're going to do a big inhale. We're going to start with that TA breathing. So inhale to expand all the way around. Exhale, pull everything in and up. So this is just prepping our abs, getting that good stability, activating that pelvic floor. Remember that pelvic floor activation, or that kegel we sometimes call it is, is just a gentle lift. We want it to be strong, but we also want to be able to release on the inhale. Inhale to expand. Pelvic floor drops. Exhale, bring it up. All right, and then let's go ahead and start marching. So remember that that'll be sort of the starting point for all of our moves, but we won't spend too much time right now. Of course, I do have videos on TA breathing and pelvic floor activation in pregnancy. And I have specific prenatal core. Please check those out on the playlist. Take them to the front. So we are going to get it done in a pyramid style today. So that is going up the pyramid and down the pyramid. Let's take it one at a time with those shoulders. Watch over the wall. I'm gonna be using kettlebells the whole time. Jacqueline will be using dumbbells. You can use. Let me take them forward. Whatever is good, right? You gotta think about it. There's that pregnancy brain. We can all relate. You can use whatever works for you. If you want to altern on the exercises, if you have both, that's an option too. Let's take those feet nice and wide, and we're just gonna sit side to side. So leaning those hips to the back, getting a nice, good stretch, opening it up. Remembering that we have that extra relaxant in pregnancy, so we don't want to over stretch. And if something feels like too much, obviously don't do it. Or pull back just a little. And then right here, let's step into it and step out so you don't have to go super deep or super wide. And we'll add a little ar. Arms out, arms up. Also remembering in pregnancy, we do want to keep an eye on that heart rate. It's not a certain range or number. It's all about making sure that you can still carry on a conversation. You can certainly work hard, get your heart pumping, but if you're getting solid breath that you can't talk back to me or to Jack, I'll make you talk the whole time. Then you just want to lessen your intensity just a little. Listen to your body. But that's usually a sign that maybe it's a little bit too much in this prenatal period. Right here, let's take it flat, back down, and then round it up. Speaking of heart rates up, I got my heart rate up already. Flat and up. Let's get one more. And here. And let's just do a nice deep squat and bring it up. So you're trying to open up those knees and toes just a bit, just to open through that squat motion. Trying to get low, trying to make room for baby. And then we're going to switch it to a hinge. So hands behind the head. We're just going to do a hinge and forward. So flat back. Open up those elbows. We also stretch through that chest and those shoulders. Two more. That feels good, right for your back. One more. And let's just do a little tap and reach across. All right. So I started telling you about the pyramid format. We're gonna go up the pyramid and down the pyramid in time, alternating between two exercises. Take it over your head. In between those pyramid circuits, we'll get some cardio mobility. And for all of it, I'm going to give you options to be where you are today and be where you are in your pregnancy. There is no shame in taking it slower if you need to, or modifying or dropping the weight. Even if you drop the weight completely, take those hamstrings up. All we need to do is keep moving, stay active and strong during pregnancy. But we're not trying to hit any prs. Or any big fitness goals. Our goal is healthy mom, healthy baby, right? Yes. Take those knees across, if that's comfortable for you. And again, this is appropriate for all trimesters. In that first trimester, you may need to. You may be able to do a little bit more because we don't have to modify as much, but will, of course, be doing all things that are appropriate for all trimesters. All right? And just take it step, touch. All right, so pyramid. We'll have two exercises. 15 seconds, followed by 15 seconds of rest. Exercise two for 30 seconds, followed by 15 seconds of Rest. Then we're at the top. 45 seconds. 45 seconds. Back down 30, back down 15. Don't worry. I'm going to talk you through it, and I'm going to show you those first two exercises right now. So you just. Just keep moving. You watch me. All right, I'm going kettlebell. Jack is going dumbbells. We're going to start with just your basic squat. You can have your dumbbells low or at that goblet squat right here. Whatever feels good for you. Then we're going to take it to a hinge and row. If you have that kettlebell, you're gonna switch your hands in between and then bring it up. If you have your dumbbells, obviously. Hinge, row, and bring it up. As we go further along in the pyramid, I'll give you some options. If you want to take it up, go ahead and grab those weights, bend your knees together. Especially in pregnancy, go ahead and do a big ta breath. So we don't need to be doing that breathing throughout all of the exercise. We just want to maintain that engagement. We're starting with 15 seconds of that squat. Starting in 3, 2, 1. Drop those hips. Here we go. Only 15 seconds for this first round. As you're coming up, remember to connect with that core and pelvic floor, keeping the shoulders back. Five to go. Three, two, one. All right, 15 seconds of rest. We're going hinge and row. I'm going to turn to the side. It's up to you. Jack's going to show you what it's like for two. I've got one. Let's zip up that core. Hug that baby close to you. In three, two, one. This one is 30 seconds. Oh, yeah. I went to support, right, so she's going one row with both. I'm alternating between the two. That hinge just like this. Remember, you want to really pull those shoulders back and be here so we get that nice, good stretch, but also that Work for the glutes and hamstrings, and we connect on the way up. We have five seconds. Squeezing in the shoulder blades. Last one. And breathe. All right, we're at the top of the pyramid. 45 seconds. We are back to that squat. If you want to add a little something, you can do a little pulse at the bottom and bring it all the way up if you want. It's optional. Here we go. 45. And so totally fine. If you just want to keep the regular squat, that's an option. If you want to just add a little bonus burn in those glutes, making sure that we're not rushing that movement that we're still connecting at the top with that core, with that pelvic floor, keeping that good posture. Now we're feeling it, right? Oh, yeah. So what we love about this pyramid format is because it moves quickly, we also keep that heart rate up. So again, pay attention to your heart rate. Take a break if you need to. Five seconds. Three, two, one. And relax. Catch your breath. Right, we're back to that hinge and that row. Same thing. If you want to add a little pulse at the top, you can. Otherwise, just keep it regular. Core is engaged. Shoulders back hinge. And row 45. Here we go. Row all the way up. Can add that little pulse. And up. As we're getting tired, we're really paying attention to that low back, which is already a little stressed in pregnancy because of that growing belly. So use that core again. Hug baby towards you as you're coming up. And as you're at the low part of that movement, these back muscles are so important. Right? Breathe. 10 seconds. Last one. And squeeze. Ah. Relax. Now we are on our way down the pyramid. Breathe into it. And if you need more of a breather, just take it. 30 seconds. We're back to that squat. You pick regular squat or squat with pulse, whatever you got. In 3, 2, 1. It's 30 and up. So a lot of times you hear the time on the pyramid, and you're like, 15 seconds. 30 seconds. That's nothing. But again, it's the rest intervals that get us because it's so quick. And squeeze. Ten seconds to go. Five, four, three, two, and one. Last round. Hinge and row. Only 15 seconds. It's gonna blow by. Let's get it done. Five, four, three, Two. Here we go. Hinge and row. Just keep it regular. No need to pulse. Up and up and breathe. Flat back all the way through. Last one. Good. And relax. Drop those weights carefully. Grab a sip of water. How do we feel? Yes. Good. And so that's what it looks like. It really is only a 3 minute round or 3 minutes total of work in those pyramids. But again, because we keep it moving, we're going to keep the heart rate up too. So again, pay attention to your heart rate. Speaking of heart rate, let's get a little cardio mobility. So low impact jack here. Or if you're feeling good, you can take it to that high impact. We're only going 30 seconds. Here we go. Yeah, you can start early. Yes. So especially if you're in that second or third trimester, it's totally fine to do high impact in pregnancy, but it is sometimes putting that impact on that core and pelvic floor. So you just want to be careful. It doesn't mean that you can't if you feel like you have good stability in that core, but you just want to pay attention. And I know for me and my pregnancies, that that third trimester, I didn't want to do any of it. Right. Yes. Three, two, one. Catch your breath. All right, you breathe. Okay, Watch me. Our next round, we're going side lunges. So we're gonna start stationary. Just shifting your weight and shifting your weight. Dumbbells can be on either side. Then we'll add moving in that second and third round. Then we're just curl and press. So again, you have two dumbbells. Up, up, down and down. I'll give you an option to add a knee as we go on. Grab those weights. We got 15 seconds to start. Feet nice and wide. Ready? Here we go. So side hand up. Yes. There we go. Really focus on taking it slow so you can drive those hips to the back and then push out of that heel. That's too much stretching for you. Last one and relax. Remember, you can always take something back to a squat if that is better for you. If the single leg movements are feeling like too much. All right, curl and press. I've got one kettlebell. You've got two dumbbells. Core engaged. Here we go. 30 seconds. In and in. So it doesn't matter. It doesn't matter. Hammer curl, which would be palms in or rotating, as Jacqueline is doing. We get a little extra shoulder mobility that way. And, yes, put one foot back if you need to. And probably in pregnancy, you need to, because we're already a little bit pulled forward so we can stabilize that core. Three, two, one. That was an easy round for me. All right, so we're at the top. 45 seconds. If you want to add A moving side lunge or. Or keep it stationary. Whatever is good for you. We're gonna keep it simple for 45. Here we go. So step out. Push out of it again. Still taking your time and making sure you shift that weight over to the hip. If that, again, is too much for where you are in your pregnancy, keep it stationary, or take it to a squat. Drop it down, press it up. These glute muscles get so important in pregnancy because they're supporting everything, right? And then they're gonna really come into play during labor. Right. We need them. Yep. Press out of it. Totally fine. To be at a different pace than us, you do you. 5, 4, 3, 2. And breathe. Yeah. Curl and press. One option. If you want to progress it, you can add a little knee raise. Totally optional if your heart rate's too high. Keep it simple. 3, 2, 1. 45. So curl, press up, up. And probably what you're feeling, too, is that as. Because baby is pushing so much up on your lungs that your heart rate's getting up higher, faster. So we do want to pay attention to that. And if that's where you are, then don't add the progression. You just keep curl, press, or add. Totally. Yes. You can do a couple reps, and then back to regular. We got 15 seconds. Keep it controlled. Yes, you are. Listen. Be where you are and lift up. Listen to your body. Three, two, one. Yes. Back down the pyramid. One more time. Side lunge. You pick stationary. We're moving. 30 seconds, and then we're down to that. 15. Breathe into it. Core is engaged. Side lunge for 30. Here we go. And up. Shifting the weight in the hips and also really making sure we keep that chest open. It's super easy to lean into it, especially if you have a baby pulling you forward. So keeping that chest open. Shoulders back. 10 seconds. And if you need to drop the weight just like I did, you can. 5, 4, 3, 2, 1. Last 15 seconds, right? They're challenging, but they go fast. 15 seconds. Curl and press. With or without your knee. Breathe into it. Settle that heart rate. Last round. Here we go. Curl, press, and down all the way through. Full range of motion. So if you got those dumbbells, they're coming down by your sides. Kettlebell down in front. One more. Set those weights down carefully. Grab some water. Catch your breath. How are we doing? Good. Okay. How we doing, baby? Yeah, she's good. Yes. They really do tend to go to sleep when we're moving and then come alive and party when we're trying to sleep. Right. All Right, So we're gonna get 30 seconds of a cardio. This time. Let's get a little boxing. If you're not a boxer, it's just one interval. We're gonna go four jabs and then four uppers, making sure that you're turning your knees and your hips, that you're punching strong, pulling back. We're not twisting in the torso. You're pivoting side to side. Guard is up. 30 seconds. Here we go. Jab, jab, jab, jab. Upper, upper, upper. Yes. And if you want to get that intensity, you can. If you want to keep it slower, it's all what you need today. You need to get that aggression out, as we all do. Maybe you are ready to have that baby. You're like, I am done being pregnant, whatever it is. Five seconds. Four, three, two. Breathe. Right? Just five seconds. Okay, so we're gonna grab those weights again. Watch me. First we have two moves. It's a curtsy lunge, alternating. I'm gonna hand off my kettlebell in between, I'm stepping behind to modify, Just tap behind or again, take it to that squat. I don't want you to go single leg unless that's good for you. And then we're taking it wood chop. So we'll go. We'll split our time. You're gonna twist with your body, come across. So making sure, super important that just like we did with our punches, that we're pivoting all the way through. Feet, knees, hips, not isolated torso. Okay? So if you need to do this without weight, you can. Otherwise, you're pivoting here. I'm going to keep that kettlebell a little closer to my body if that's good for you. If you want more of that upper body work, you take it there. We'll split the time. 15 seconds. 20 seconds. All of that. All right, we got 15. Starting with our curtsy lunge, I'm gonna step forward a bit, you step back. Oh, you're good. No, no, you're good. Here we go. 15 seconds. Cross behind and switch. If you want to do this with two dumbbells, you can do that as well. Here to here. Keeping chest open, leaning a little bit forward into that front leg, but not too much. Last one. Yeah. Feel those hips. Right? All right, so we have 30 seconds of the chop. We're here to here. You can keep it hip to shoulder and go 15 seconds. And this way, then we'll switch. Here we go. Hip to shoulder. Or extend all the way out if you want more. But again, making sure. You're turning your full body. Last one. Switch your sides. Here we go. Hip to shoulder. Or extend those arms out. So adding in a lot of standing core because obviously we don't do a ton of of floor core with pregnancy. Last one, right. Lots of arms, lots of hurry. Okay. Same idea with your curtsy. You can keep it simple, just like you did. You can add a little pulse at the bottom. Step out of it. Handing off your weight or keeping it center or no weight at all. Here we go. I know that 15 seconds goes by. So fast. Little pulse if you want. Or just singles again if you need to modify, just tap behind or take it to a two legged movement like a squat. There we go. Take it down. Little pulse into that front heel. 15 seconds to go. I'm sweating. This is warm. And where you're probably even warmer, as you know, pregnancy body temperature is already high. Last one. And breathe. All right, so we got that chop. We're gonna go 20 seconds and 20 seconds. So little five second breather in between again. Keep it close to your body if you need to. If you're feeling good and you can do that extended arm. Go for it probably if you have something lighter. Here we go. 20 seconds. And breathe low to high. And don't rush it. You can keep it slow. You're gonna get this movement all through your core and upper body without having to go fast with it. Three, two, one. Catch your breath. Other side for 20. Here we go. Twist and up. Twist and up. Or hip to shoulder. It's kind of like very similar to that curl and press that we just did. So those muscles are already tired, right? Yes, but that's okay because those are the muscles you're gonna use lifting that baby the whole time. And breathe. Man, I got more than 20 guys. I don't know. All right, we're down our pyramid. We've got that curtsy. 30 seconds. Ready? Here we go. Cross it. You can do the little pulse or just singles. There we go. Take it down and up. Handing off that weight. Sometimes that arm out gives you a little bit of extra balance. Breathe. Pressing up. Really focus on that form, especially as you're starting to get tired, which we are. There's that water bottle. I do that about once, once a workout. Three, two, one. Yes. All right, set your weight down. For this 15 second round. We're just gonna go knees, knees. Just because there's not enough time to split the feet. Fifteen. All right, so just your knees think that you're going on either side. 15 seconds. Here we Go knee. That's a nice little break from holding that weight, right? Yes. Breathing into it. We got 5, 4, 3, 2, 1. Let's have some water. Yes. Working hard, but I don't know about you. I have. I'm feeling more energetic than I was before we started this workout. Like, feeling tired, but, like, you know, energized. Huh? Huh? All right, we have two more circuits, two more pyramids, but the last one is all on the mat, so this is our last one. Let's get a little bit of cardio mobility in between. We're gonna take a hamstring curl. I really want you to reach those arms out. If you want more or you want that stretch up, you can go up or out. Whatever is good for you. Pull that hamstring back. You want to add a little jump to it. You can, but you don't have to. Here we go. 30 seconds. Breathing through right here again, if your heart rate's getting a little too high, drop those arms or take them out front or take a real break. Always an option. You don't have to be with me. You can take a break. So we're gonna get into a plie squat with a little heel lift for a little calves, and then we're gonna get some triceps. Three, two, one. Shake it out. All right, so you breathe and watch me. So plie squat, toes out nice and wide. I love this move for pregnancy because we can really think inner thighs, pelvic floor, and core. You can have the weight down in the center, or if you want no weight at all, we're going to take it down. You're going to lift your heels one at a time, and then we're going to squeeze it up. If you feel too off balance with that, just keep a regular plie squat. We'll add on as we go, of course. All right, Halo, triceps. So one dumbbell, you're going to take it around your head. When you're at the back, tricep press and then back around. So we're sneaking in that core at the top and then back around. So one heavier dumbbell, I think is good. Let's take those toes out. We're starting out 15 seconds with that plie, heel lift. Ready? Here we go. Down, heel, heel. Squeeze it up. So really think inner thighs, pelvic floor, glutes, and deep core right at the top, right? Yes. Up, up, and squeeze. Last one, and there we go. All right, with this halo, you want to think that your elbows come around. Feel that core engage. Extend at the top when you're at the back, and then back around the other side. And then reverse. Here we go. So we're going around, up and then back. Yes. Could be another thing that you want to put that foot back. So again, we don't arch in that back and think extension up through the tries. Right at the top. Take it around, up. We got 10 seconds. Slow and controlled. Last one up. And relax. All right, 15 seconds to breathe. We're back to that plie. So if you want, you can do both. Heels all the way up. A little minor thing only if it feels good for you. A little extra. Three, two, one, plie, Heel, lift. One at a time or together, down, lift, Squeeze. Yes. All the way up. And with that weight down, as we're getting tired, make sure we're not here, right? We keep it open. Squeeze all the way up. Pelvic floor, inner thighs. Everything is connecting at the top. Keep it two. Just like that. No, it's a little off putting. You're a little off balance when you do both. So it's just an option. I was coming forward. Yeah, exactly. Paying attention to that. Everybody listen to your body. Everything is an option, really. Down. Last one. And breathe. Catch your breath. So halo, triceps. Take your time. Think about that core. Staying engaged as we go around. Not twisting. You're stabilizing here. And then strong back of the arms at the top. Ready? Here we go. 45. And up. Take it around. Breathe. And up. Take it around. One foot back to keep everything feeling good. Don't forget about that core. Everything pulled in. And really making sure those elbows stay in. It's tempting to go out here. We're gonna keep them in right here, right? Feeling those tries. Fifteen seconds. Three. No, ten. What was I thinking? That was my brain being like, we're almost done right now. Three, two, one. And relax. All right, last time with our plie. Whatever you want. Heel lift. One or two or none. We're gonna get it done for 30 seconds. Then last halo and then down on the mat. Here we go. 30 seconds. 1 and then the other or both. Squeeze it up. A lot of this work in pregnancy is isolated work because we really want to make sure that we stay stable. Right? Totally fine. To still do those compound movements, to still get a lot of things working together, to move quickly, whatever feels good for you and your pregnancy. But isolations to really strengthen. Last one. Yes. Burn. Yes. All right, we got 15 seconds. How about we just do straight up triceps? No halo, Just behind your head. We'll Burn it out for 15 seconds. Bring it up. Here we go. Elbows in, press it up. Elbows in. Press it up. Can always go a little slower as you need to. Don't forget about that core. Keeping those elbows in. Last one. Yes. Every set, that weight down. All right, so two things. Up top. I know I said we're going down to the mat, which we are, but we're gonna get a little cardio mobility after you have some water, and then we're gonna do one round of either a deadlift or a swim. Since we're working with kettlebells, we love kettlebell swings. Not everybody feels good doing them in pregnancy, so I'm going to give you options. But first, let's take it to a little side step. So we're gonna side step for two. Side step for two. If you want to make it a little more of a shuffle, you can. And let's get 30 seconds, starting now. Here we go. So you can keep it slow and controlled. All of it is controlled, but you can take it slower. Or again, if you want to add a little shuffle step if that feels good for where you are. And if you guys have done my workouts with Jaclyn before, especially the pre baby workouts, she's pretty hardcore. Always right. Even now. But you gotta slow it down. You gotta listen to your body. Right? Three, two, one. And breathe. It's hard because both of us are former athletes. We really like to work hard, but it's a different ball game. And you got that baby. You can still work hard, but you gotta modify and listen to your body. Okay, so I'm gonna grab my heavy kettlebell. Do you want to do one dumbbell or you want to do a skier? Okay, so. And you can decide if you want to do a deadlift or a swing. So with that deadlift, you guys know it hinge back, Just taking it forward, bringing it up. I do recommend this in the third trimester just because it's very hard to stay controlled if you're swinging in pregnancy, it is very important. Well, it's important in general, if you're swinging at all, to make sure you have that core control, that everything is stable. A lot's going on in that third trimester. So usually that hinge is my recommendation, but it is up to you. It is still a sake up exercise if you're in those early stages. You want to swing with me? I'm gonna turn this way, and you go there. There we go. So we're gonna hike it back, and we're gonna swing it Up. Remember, you're powering up and letting it drop. We're only going 30 seconds. You keep it. Deadlift. I'll take it to the swing. In three, two, one. Here we go. Have you been doing swings since that last three weeks? I'm, like, real pregnant. Yeah, exactly. Right. That third trimester, especially second baby, really does it push those feet into the ground? Either way, you're driving it up, and you're locking out of the top in those glutes and hamstrings. That's how I found in my pregnancy. I still did a lot of swings, but as I got into that third trimester, I'm modified a lot with deadlifts. Last one. And relax. So if you can be here, pedal it. Otherwise, just stretch that out. Yeah. There's something that happens right at the end where you feel like even though you're. She's 33 weeks, right? Yes. So still some time to go, but you feel like it. It could be tomorrow. Right. But the second pregnancy, like, the third trimester is like, wait, Right. My body's like, I know what's going on. We're prepping. Right. All right, let's take it down to the mat. We are to our last pyramid. It's all going to be down on the mat. So if you're in that second or third trimester, it is generally safe to be on your back. We're going to add a bridge to it so there's movement so you're not flat. But if you need to prop yourself up on some pillows or if it does not feel good for you, then you can just stay seated. And I'm going to show you an option with a press. But let's take it down. Remember, we're going to come down on our side first and then on your back so you relax for a second. Watch me here. We're gonna do a chest press. If you got the kettlebell, it's one kettlebell here. Dumbbells on each side. And we're gonna add the bridge to it. So that's our first. Then we gently set our weights down. We're gonna turn to the side for a side plank. Watch that. We're coming into a side plank lift and lower. That way we have the little break in between. We're gonna have to switch half and half. So when we do that, I want you to really take your time here to here. Okay, Makes sense. So we'll allow for that time. We'll just split the time evenly so this pyramid will look a little bit different. All right. Because I don't want you to be rushing side to side. We'll split the time with about five or 10 seconds in in between. So go ahead and grab those weights. We're starting with just that 15 seconds. Remember to really think about that little pelvic tilt to engage the core. And as you're pressing up, you're going to connect with the core and pelvic floor as we lift up. Strong arms, strong glutes and hamstrings. Strong core. Ready? Here we go. Fifteen up and down. This bridge is really a great option to modify a lot of core stuff in pregnancy. So if you're doing another video and there's core on your back, always good to take it to a bridge. Last one right here. And breathe. Good. So here's what we're gonna do. We're gonna take 30 seconds on this side. Then we'll take it 30 seconds on other side. So this is going to be a little bit longer of a pyramid so we can get both sides in. So we're lifting and lowering knees or toes. I generally think by that third trimester, you want to be on your knees, so we don't have that outward pressure, but it's up to you. So here we go. We're gonna lift up 30. Right here. We're coming up and down. Lift and lower. And notice how Jack is breathing right at the top. Everything is coming in, so it's that good ta breath hugging the baby, especially at the top, top of that motion. So we avoid that extra pressure out. Right. All of these things are going to reduce our risk of things like diastasis, recti ab separation, or pelvic floor dysfunction. Last 3, 2, 1. Very carefully turn yourself to that other side. Yep, you can swing those legs around. And we'll get 30 seconds here. So we're just dragging out this last pyramid, giving ourselves a little longer in between. Zip up that core. 30 seconds. Here we go. Lift and lower. Thinking everything's up and down. And again, especially if you're in that first or second trimester, if it feels good to be here, just pay attention to the front of that core. If you're seeing any coning or doming or pushing out of the front that might be too much for your abdominal wall at that moment, that's what we're looking out for. But again, if you're engaging, especially at the top, hugging that baby. In three, two, and one. And relax. So we'll just stay here. We're gonna go back down on our back. If you need to modify from that bridge, you can do a little seated press. You can go out and up so you can still get that chest, the shoulders, from a seated position. Down on your side. We got 4.45seconds at the top. Core is engaged. Everything stays lifted. Breathe into it. Little pelvic tilt to start the movement. In three, two, one. Here we go. Up and down. So you're really thinking that that bridge starts with a pelvic tilt, and then the core comes together as we press everything up. And again. Jackson, keeping those elbows in so we get a little more triceps, can take it to that traditional press as well. Glutes and hamstrings, everything is in. How you doing? Good. We are so close to the end of this workout. 15 seconds right here. Remember, this is our longest interval. And breathe. Ah. Let's go. 5, 4, 3, 2, 1. Slowly set that weight down. Roll to your side. Yeah. Good news. Side planks are only 20 seconds this time, so let's get it done. Everything is gonna pull in. We're lifting. Here we go. So up and down, lift and lower. And if side planks are just not for you, that's okay too. They are generally pretty safe through all trimesters, but we do want to regress to the knees just again to avoid that pressure. Last one, right here. And take your time. Swing those legs around. We'll get set up for that other side. On our knees or on our toes? Slowly bring it down. Zip everything up. In three, two, one. Lift and lower. Hand down, bringing it up. Everything is coming in. Hugging that baby towards the center. All the way through. Up. Last one. And relax. Yes. All right, last 32nd round. You've got your chest press and bridge. If you're feeling tired, you just want to do one or the other. That's an option. Otherwise, let's get it done. Last 30. We are so close. Bring those heels in. Really lift to the sky. Connect with that core, core. Give yourself a second. Big ta Breath. Inhale, expand, exhale, Pull everything in. Lift and lower. Here we go. For 30. Up and down and breathe. Yes. All the way through. Really think about the core. Think about how strong you feel. Even if you're feeling tired, you are strong. You showed up today. That is all that matters. Last three, two, one. And relax. Turn over on your side. All right, 15 seconds each side. I know it's kind of like we got double of that side plank, but let's get it done. 15 seconds is all we need. Let's lift and lower. 3, 2, 1. Here we go. Up and down. Everything in, take it up. 3, 2, 1. Take your time. Bring it up. Other side. And then that is it. So zip up that core. Hug that baby in 15. Here we go. Up and down and breathe. Lift and lower in the center. Last. Three, two, one. And relax. Yes. Bring it up. Seated stretch side to side. Side. You did it. How do we feel? Great, right? Tired, but hopefully feeling good. Maybe better than when we started. Ah. So I try with these prenatal workouts to give you options because we're all at different fitness levels, but we all feel differently in pregnancy. Right. It's just very. And as you know, and I can tell you, first to second, pregnant, pregnancy and beyond, they can all feel different. I really felt generally good. Well, not good. I threw up a lot. But in my workouts, physically, I felt better with my first and that second one, I was just achy and tired, but it still felt good when I was able to get a workout in. But just very different experiences as I think you feel, too. Yes, yes. Reach those thumbs to the. To the back. Just open up your chest. If you're able to grab them behind, grab them behind. Otherwise, just reach. Let your chin drop. Of course, make sure that you get more stretching on your own. Again, not overdoing it, but it does feel really good. To get that stretch, let's just very carefully roll over onto hands and knees, and we're going to go cat, cow. In pregnancy, we're not doing a big, big arch. It really is just a roll through the spine. But don't feel like you have to get super high or super low. We kind of go neutral. Spine up and down at your own pace and breathe all the way through. Thinking about that core engagement, too. Lifting, hugging the baby in. And then let's sit back into that child's pose right here. Reach those hands forward wherever you can get to. Yes, Open up those hips. These are all great things. As you prep for labor, those hip openers, back stretches all the way up, and let's come up to all fours. It's a stretch. It's also a little bit of an exercise. Let's. So let's just get a. A few reps of that. Bird dog. Opposite arm, opposite leg. So if you need more of the stretch, keep your hips back a little bit. If you want a little bit extra core, you're going to bring your hips forward. Feel the difference, Right? So little trick on that bird dog. If you're not feeling your core, really bring your hips forward, not here, but here as opposed to here. And you're Going to feel that core. We love bird dog and pregnancy. I know sometimes it gets a little boring, but we get that nice, good stretch. We work our backs and we work our cores. Let's get one more each side. Last one. And very carefully, we're gonna make our way up to our feet. So let's put one foot forward and then the other and then hang out there. If it feels good. Slowly make your way up. Take your time. All right, let's take those knees out. Let's stretch it here. Just roll your shoulders. Oh, you did great. I was really tired and I'm not pregnant. In case I didn't say that I'm not pregnant. Anytime I put out a prenatal, people are like, are you pregnant again? No. 2 is good. Walk those feet and round it up again. Let's take those hands up to the top. Big stretch up down in the center. Make sure you check out all of my other prenatal. We have a couple. Most of them are with you that are the longer. The 45 minutes. The 40 minutes. But of course I have several that are in that 20 to 30 range, as well as 15 and 10. Remember, all movement is good. Listen to your body. You're not going to feel the same every day or every pregnancy. And if you need to just rest, rest. We want to be strong. Yes, it really is. Okay, let's take those fingertips and let your head drop. So from our gripping of our weights, but also, as you all know, holding those babies, breastfeeding, all of those things can really get into our wrist and forearm. So really good to start these stretches early. And other side. And when you get close, remember, I have a labor inducing workout that will not induce you, but it will help prep you. I just put that title so you all would click on it when you're ready, right? I did several times. I know I pretty much only filmed it because I really wanted my second to come, but people seem to like it because it's labor prep. One minute deep breath in and out. You did it. That was your prenatal pyramid with weights workout. Great job, everybody.