30-Minute First Trimester Strength Workout (Full Body Strength for First + Second Trimesters)

Hi, I'm Lindsey Baumgren of Nourishment With Love and this is your 30 minute first trimester strength workout. We are really excited to come at you with a first trimester workout because I am in my first trimester. This is what 10 weeks pregnant looks like with baby number three. Right? It's just out there. We are here and we're excited to be here and we're gonna make the best this workout. You guys, this workout was literally written out of myself mustering up eight exercises that are full body that I could do with dumbbells and in my first trimester. I know working out can be hard in that first trimester. And of course, we always suggest you check with your doctor or midwife to make sure you are cleared for exercise during your pregnancy. If so, you can join us during this workout. It is a full body strength workout that is going to make you feel better, I promise. Stick with us. The hardest part is getting started. It's just strength training using dumbbells. Okay? No jumping around, no crazy burpees, none of that stuff. We are going through eight full body exercises. I have the awesome Rachel with me. She's not pregnant. Not pregnant. She's not pregnant. We're clearing the air. Not pregnant. But she is going to be showing off the modifications. So you can take this workout with you into your second and third trimester as well. Okay? So Rachel's going to offer some modifications along the way. You choose your dumbbells, you have eight full body exercises. And the best part, you guys, it's broken into two circuits that are time drop. So the time is going to decrease, the rest is going to decrease as we move through the workout. So it's going to get easier as we move through it. Yes. All you got to do is say, yes, I can. Say yes, I can. Yes, I can. Yes, I can. I'm mostly talking to myself right now. We are gonna get started with the bodyweight warmup. Then we're gonna jump into your eight first trimester strength exercises. Are you ready, Rachel? Let's go. Let's go. Let's get ourselves started with a warmup. Body weight only. Feet are underneath the hips. Big inhale, reach up nice and tall. Big exhale, baby back bend. Drop those elbows down towards the hips. Just open things up nice. Reach up nice and tall and just pedal your arms to the back. Softening the knees, Just warming up the shoulders. Bracing that core nice and tight. Right? We wanna think about keeping our pelvis tucked under our rib cage throughout the workout. Nice. Keeping Those deep transverse abdominals. Nice and tight for 4, 3. Switch directions in 2 and 1. Sweep to the front. There you go. Swim it out right towards me. Nice. Warming up the shoulders right here. Go for 4, 3, 2, and 1. You can take your feet a little bit wider if you need to. We're gonna sit back into squats. So you're just squatting it out. Down, up right here. Nice. Knees are driving out towards the pinky toes. Chest stays lifted. I drive through my heels to stand tall again. Thinking about tucking that pelvis underneath my ribcage each time I come to the top. Activating those Gl. Awesome job, you guys. Basic body weight squats are your base move. Okay? You can come back to squats at any time. Throughout this workout, we're going to be targeting full body. But throughout pregnancy, we really like to focus on the legs, the glutes, the back, the core. Those are our stabilizing muscles. Help us avoid all those aches and pains you can get throughout pregnancy. Spd, sciatica. Go for three. Nice work. Go for two and go for one. You're gonna jack it. You can tap it or tap it. Okay? Do whatever feels good for you today. Just a nice little jack. This is the only jumping you're gonna right here. Jumping jacks in your warm up. Go. 8, 7, 6. Hold your feet nice and wide. In 3, 2, 1. Nice and wide. Toes are still going to face me or slightly out. You're going to hit side to side, hitting those inner thighs. Think about bringing rib cage to thigh. Rib cage to thigh. Option to tap the ground. If it feels good for you, go for eight, seven, six. You got it. Five, four, three, two. Let's hold to our left right here. Sink in nice and deep. Option to pop this toe off the ground, so heels on the ground. Nice opening of the hips and the inner thighs. Awesome job. You're gonna walk it up and over to the other side. It is crazy how high my heart rate gets just in the warm up. You guys. You're always gonna want to make sure you can talk, right? The top chest is a really good measure. Nice. Let's bring it back to center and actually find a tabletop position right here. Shoulders over wrists, hips over knees. Cat, cow. You're going to drop the belly and then you're going to reverse it. Tuck the chin towards the chest, spine up towards the ceiling. We're doing this because we're going to talk a lot about keeping a nice, neutral spine throughout the workout. You get to know where your spine is in relation to Your body. By doing this exercise, come back to a neutral spine. That's where you're going to want to stay, right? If you're capable, you're going to step back to a high plank. You can always plank from your knees or put your hands on a bench or a chair at an incline that's going to bring the ground closer to you, make it easier. Hold. Plank. Plank. For three, two, one. Step your right foot outside your right hand. Easy twist. Arm goes up towards the ceiling. Gauge follows fingertips. You're going to take your right elbow and drop it down towards your ankle, your calf, shin, whatever you can reach. You're just opening up the hips right here. Should feel nice and good. And then you're going to reach it back. Open gates, balls, fingertips. One more time, we're going to drop that elbow to the calf, chin, ankle. Awesome job. And open it back up. Right there. Nice. Replant the hand, step back. Find that high plank or modified plank. Push ups, knees or toes. Lead with the chest. Down, up, down, up. Awesome job, you guys. Left foot outside, left hand. Easy twist. We're gonna do that same thing. Bring that left elbow to your left calf and ankle area. Opening up those hips. Think about dropping this opposing right hip to the ground. Reach it back. Open. Nice. One more time. Right here. Drop it down. Awesome job. Nice work. Open it back up. Replant the hand, step back to a high plank. And you're going to step into a nice low squat right here. You can just pry side to side, opening up those hips. One more time. Bottom of a nice little squat. Awesome job. From here, can you reach your hands overhead and stand up, activating the core. Take it nice and wide. We're gonna go sumo squat. Tap the ground, reach it tall. Tap the ground, reach it tall. Nice. Think about pulling those inner thighs together as you stand. Nice and tall. Right here for eight. You got it. Seven. Nice work. Six. Stay with it. Five. Awesome. Four. You're almost there. Go. Three. And two. And last one. Kick your booty. Pull those heels towards your booty. Hamstring. Curls. Curls. Nice. Squeeze those back. Back. Pull, pull back. There you go. For eight. Seven. Six. You got it. Finish that warm up right here. Final four. Three, two, one. You warm, Rachel? I'm warm. She's warm. Grab a quick sip of water. We are going to jump into this workout. So circuit number one is four full body exercises. Four full body exercises. You're gonna do it in a time drop format. So you're gonna go three sets. The first set is 40 seconds of work. 20 seconds of rest. The second set is 30 seconds of work. 15 seconds of rest. The third set is 20 seconds of work. 10 seconds of rest. So the work time and rest time are gonna decrease each set. Okay. It's gonna get easier, I promise. That's what mentally makes this a better first trimester workout. Right? Okay, we're going to jump in and show you your first move so you can be ready to go. Grab your dumbbells. You're going to do a squat with an alternating curl press. Feet are shoulder width or a little bit wider apart. You're going to give me one squat, and then you're going to curl press on the right arm. And then you're going to do the same thing, squat curl press on the left arm. I don't know what it is, but moving one dumbbell at a time just seems easier, so that's what we're going to do. You can always double it up and give me a squat curl press with both arms. I'll show you an option to add a B maybe if you want to increase that core engagement. You're going to launch off opposite knee, opposite arm with a squat curl press. But we're going to start with a basic squat curl press, curling and pressing on the right arm first. It's 40 seconds of work, 20 seconds of rest. Are you ready, Rachel? Yes. We got this. Let's jump into our first move. Shoulders down and back, weight in your heels. We go in three, two. Let's go. So give me a squat curl punch on the right. Nice. Same thing. Squat curl punch on the left. Nice. Now the option. Stay right there at a balanced knee. Right there. So opposite arm, opposite knee. I'm transferring the weight. One leg, increasing the core engagement. Opposite knee comes up as the opposite arm presses overhead. Again, these are all timed intervals. You get to move at your pace, your tempo, depending on the weights you have today. Okay? You can always go slower, heavier. You can go faster, lighter. You get to choose. It's your workout. Nice work, you guys. One rep at a time right here. You got it? 3, 2, and 1. Recover for 20 seconds. I'm gonna show you move 2. I'm gonna go to heavier dumbbells. You're gonna hold a nice low squat, sumo squat. Heels in, toes out. Dumbbells are gonna sit on the ground in front of me. Nice, neutral spine flat back from head to tailbone. I'm gonna row and row. The challenging part is holding. The squat legs are gonna be on fire. We go in three, two. Get low. Nice wide sumo squat Row right, row left. Row right, row left again. It's a nice flat back. So think about having a 2x4 from my head to my tailbone. Keep that belly tight to the spine. Performing back rows while holding a nice loaded squat. If this gets too much for the legs, those legs are start to feel on fire. You can always take it to a standing bent over row. Nice rolling. One arm at a time. Like I said, I don't know what it is. Something about moving one dumbbell at a time. That just seems easier for me in this first trimester. So we're gonna roll with it. You got it Right here. Five seconds. Come on, team. Yes, you can. Three, two, one. Shake out those legs. We're going down to the ground. You're gonna give me a push up. I know push ups in the first trimester, right? But you can do it. You can always take it to an incline. Okay. You can always drop to your knees. You're gonna give me one push up, two dumbbell passes. So push up. I'm gonna pass the dumbbell. Pass the dumbbells. Right. We go in three, two, let's go. One, push up half those dumbbells. Rachel's doing it on her knees. I'm on my toes. You can always add an incline. Placing those hands on a chair or a bench right here. It's one push up, two passes. Chest, triceps, shoulders, and a whole lot of core on that double dumbbell path. Yes. You got it. One rep at a time. Not going to get that many push ups in. Challenge yourself. Right here. You got 10 seconds. 10 seconds. Stay in it, team. Stay in it, team. You're in the final four. Three, two and one. Nice work. You're going to drop down to one dumbbell half kneeling position. Rachel's going to take it from standing. Let's go. Right leg forward, left knee on the ground or left foot slightly staggered? Dumbbell, left hand hinge. Swing to this shoulder. Stand and press right there. Core and legs right there. Rachel's going to go standing. We go in three, two. Let's go. Hinge, swing, push, decelerate. Hinge, swing, push, decelerate. So I'm working on acceleration and deceleration, which means a whole lot of core controlling that weight one rep at a time. You got it. Nice work. Push right here. Legs, hips, glutes, shoulders, quads, core, it's all working. You got it. Stay in it. Five seconds. Five, four, three, two, recovery. Nice work, team. Nice work. Awesome job. Okay, we go down, we go down. We're doing it. For 30 seconds of work, 15 seconds of rest. I totally messed up that move. You were supposed to pass it over your head and alternate each time. So guess what we're gonna do. Move number four for 40 seconds of work, 20 seconds of rest. Again, we're just gonna keep it simple. Okay? We're gonna keep it simple. So, right, that is what we call pregnancy brain. Right? Squat curl press. 30 seconds of work. You got four moves. Time drop by five seconds or 10 seconds. Rest drops by five seconds. I'm not gonna do math anymore. You're doing enough. You're doing really good. Squat curl press. Squat curl press. We go in three, two. Let's go, you guys. This makes an awesome beginner strength workout. Or strength workout, actually, for any level. I'm sweating. How do you make it harder? Shaking on those back rows, right? That's a fun move. How do you make a workout harder, Rachel? Heavier weights. I mean, that's number one, right? Heavier weights right there. Push ups on your toes. There's a way to make every exercise we do harder. Come on. You do your best. Forget the rest. Five seconds, team. Whoo. Three, two, one. Nice work. Hold that low. Squat with back rows low. Sumo squat with back rows. 30 seconds. 30 seconds. Yes. You can do anything for 30 seconds. We go in three. Get low. Two. Let's row. Row and row. Nice flat back, neutral spine. Gaze is in front of me. Just pulling elbow right to meet rib cage right there. Setting that dumbbell down with control each time. Holding those legs nice and low. Outer glutes are working. You got it? Yes, you can. Halfway, guys. Halfway. Keep rowing. One dumbbell at a time. Right here. Row, row. You got it. Stay with me. Hold that squat nice and low. Final four. Three, two, one. Step out of it. One. Push up. Two dumbbell passes. One. Push up. Two dumbbell passes. Yes. Yes. One. Push up knees or toes. Add an incline if you want to pass that dumbbell. We go in three, two. Let's go. You know the moves. How can you do them better? Right? Your work time is dropping, so it's a little bit easier by 10 seconds. You have 10 more seconds to add intensity to each move. Come on. Yes, you can lead with that. Chest, elbow. Fall back towards the body. Nice a shape. I like to take a nice wide base with my feet here. Keep those hips square and stable to the ground. Avoid that rocking as I transfer the dumbbells from side to side. Two. And one more push up. Cause you can half kneeling position. We're going back to 40, 20 here. Okay, we're gonna go left leg forward, right knee on the ground. Dumbbell. Right hand, hinge, swing, squat, stand, or hinge, swing, lunge, stand. Rachel's taking from a standing 40 seconds. Yes. We go in three, two. Let's go. Hinge, swing, push. Nice. So as I drive through this front left heel, I drive that dumbbell overhead. Focus on power, accelerate, control, decelerate. This side's harder for me. We all have one side that's better than the other. Nice work. You're halfway team. You got it. One rep at a time. Stay in it. Yes, you can. Push, drive through that front heel. Control that dumbbell. Ten seconds. Here. You got it. Let's go. Final five. Four, Three, two, and one. Rest and recover. All right, you guys. Last time through this circuit. Good news 2000. 10. 2010. You only got to do each exercise for 20 seconds of work, followed by 10, followed by seconds of rest. Whoo. Let the heart rate come down. This one's gonna fly. Grab some water. It's gonna fly. Yeah, that 20 seconds, we're just gonna hold. Hinge swings, hinge swings, hinge swings. That's what we're gonna do. Making it up on the fly. That's what makes these workouts fun, right? 20 seconds. I'm gonna go heavy on all these moves because you only got to do it for 20 seconds. Grabbing these 20s. One switch. Squat. Alternate curl press. Ready, Rachel? Let's close out circuit number one. Squat curl press. We go there in three and two. Let's go. 20 seconds. Squat curl push. I forgot that knee raise. Squat curl push. I'm gonna add it this time. Squat curl press. There we go. Big exhale press. Is that dumbbell overhead? Come on, you guys. We're already in the final. 5, 4, 3, 2, 1. Nice work. Hold that wide squat and row. Hold that wide squat and row. It's only 20 seconds. We go in three, two. Let's go. Get low. Row, row. You got it. Flat back. Gaze in front of you. Pulling from the elbow. Elbow to rib cage. Elbow to rib cage. Control it. Down. Stay low in those legs. Halfway, guys. Ten seconds. Come on. Yes, you can. Stay with it. Stay with it. Final five. Four, three, two. One. Rest and recover. One, push up. Two dumbbell passes. One push up. Two dumbbell passes. Only 20 seconds. We go in three, two. Let's go. Push up. Pass it. Pass it. Come on. One. Push up. Two passes. Yes, you can. Yes, you can. Right here. One push up. Two passes. Come on, guys. Stay with it. One rep at a time. You are so stinking strong right Here. Final three, two, one. You're up. One dumbbell hinge swing. One dumbbell hinge swing. Hips back. Alternate the hand. We go in three, two. Let's go. 20 seconds. Drive those hips right towards me by standing tall through the heels. Push your heels into the ground. Stand tall. Hips back, hips forward. Nice. Lower body moves, that dumbbell. Five seconds, finish. Yes. Three, two, one. Whoo. Circuit one is done. Grab your sweat towel. Right, right. Nice work. Right, Joel. Good job, Lindsey. You're fighting the workout. There we go. Get a good one. Okay. Okay. It was hard to start. I know it. Now you got the blood flowing. Starting to breathe a little bit heavier. Starting to feel good. Those endorphins coming, right? Hopefully the nausea decreases. Okay, you guys, same thing. Four new moves, full body. 40, 20, 30, 15, 20, 10. Yes. Four new moves. We're going to focus on one dumbbell mostly. You can do all these exercises with two dumbbells if you have lighter weights. I'm going to go one heavier dumbbell. Okay, we're going to start with overhead triceps. Feet are shoulder width apart. That rib cage is right on top of my pelvis. Arms go overhead. It's a one and a half triceps. So I'm going to show you from the side, actually, so you can see all the way down. Halfway up, down to the top. Down, half, down, top. Increase time under tension. You're doing a half pulse in between. We're gonna hit just the triceps right here. Then we're gonna move on to some full body exercises. You got to give the triceps some loving. You didn't get them in the first circuit. You ready, Rachel? Go. 40 seconds of work. 20 seconds of rest. Get that dumbbell up. Tuck your pelvis under your rib cage. We go in three, two. Let's go. Down, half, down, top. Hide it, show it, hide it, show it. All the way down. Halfway up, down to the top. There's those triceps. I'm feeling them already. Soft bend in the knees. Pelvis tucked under rib cage. Down, half down. Your halfway, guys. Halfway team. Yes, you can. Right here. Stay with it. Down, half, down, top. You got it. Come on. What would it look like If I said 10 more seconds right here? That weight should start to feel heavy. It does for me. Come on. Final five. Four, Three, two, one. More down, up. Oh, there it is. All right, we have one deadlift curl, alternating lateral lunge. So it looks like this. I'm gonna kick my butt. Find a nice, narrow stance. I'm gonna hinge at the hips. One deadlift. Bring it up. Curl the weight up to my shoulders. Lateral lunge to the right. Deadlift. Lateral lunge to the left. We're going to alternate the lateral lunge. We'll go to the right first. Deadlift in 3, 2, 1. Initiate with a hip hinge. Pull it up. Front racket. And lateral lunge. Now we're going to lateral lunge. Deadlift, lateral lunge to the left, driving off that bent knee, that outer glute right here. One deadlift, one lateral lunge again. If you want to use two dumbbells to make this heavier, go for it, right? You can always use two dumbbells. There's something about moving one dumbbell in that first trimester that is just more manageable for me. So that's what I'm doing today. You do what works for you. Motto here at NML. Do your best. Forget the rest for 5, 4, 3, 2, and 1. Nice work. We're gonna go down to a nice sumo stance. We're gonna do a sumo deadlift. So I'm still initiating with a hip hinge. I'm gonna hold here. I'm gonna give me a back row, stand up and squat. I'm gonna add a clean. So I'm gonna hinge row, drive the dumbbell up and squat. Rachel's gonna hold that dumbbell between her legs again. One dumbbell or two? We go in three, two. Let's go. Hinge row, clean squat, right? Nice. Sumo row and squat. Sumo squats are so good for pregnancy. Right? Got that nice wide stance. As that belly grows, hitting your outer glutes and your inner thighs, your adductor. Adductor complex. Guess what that does for you? It stabilizes your pelvic floor. Woo. It helps us avoid sciatica pain, helps us avoid spd. All those aches and pains we can get during pregnancy. Strengthening those inner outer glutes. Woo. You got it. Three, two, and one. Nice work, guys. Last move, last move. Oh, this is a toughie. This is a tough. You're gonna come down to a half kneeling position. Actually, you'll start kneeling. I'll go right leg forward. Hold for three, two, one. Take it down. Switch my legs. Okay, so start. Right leg forward, left leg back, back, toe tucked under. Go in three, two. Lift that back knee off the ground. Hold that dumbbell for 3, 2, 1. 1. Set the back knee down. Switch your legs. Lift up, Push for three, two, one. Switch it out. Rachel has her awesome modification right here. If kneeling does not feel good for you, you are simply going to hold a squat with a push out. 3, 2, 1. This is called distal core. Means you're pushing weight away from your body. Your core is designed to stabilize you as your arms and limbs move away from your body. That's exactly what we're doing right here. Except we've added a weight to make it harder. Come on. You got three, two, hold, and you're done. Holy bananas. Right? Those are your four moves. We're gonna do them again, but we're gonna drop the time. 30 seconds of work, 15 seconds of rest. How we doing, Rach? Sweating. My heart's going. You know, strength training. I say all of a sudden, my cardio becomes squats. Like squats is enough cardio for me. All right, one dumbbell. If you want it again, you can always go to two dumbbells. We're going one and a half overhead triceps, okay? You get that dumbbell up overhead. 30 seconds of work. 15 seconds rest. Tuck your tailbone underneath your rib cage. We go in three, two. Let's go. All the way down, halfway up. Down to the top. You got it. Down halfway down top. Keep those elbows nice and tight. Keep that rib cage pulled down. Yes. Think rib cage pulled down towards my hips. Nice. You got it right here. Come on, stay with it. Down, half down. Ten more seconds. Yes. You can stay in it. Team, you're here. You got 5, 4, 3, 2. Give me one more down up. There it is. Awesome job, you guys. Down, up. Moving on. Deadlift, curl, lateral lunge. We're going to lateral lunge to the left this time. Nice narrow stance. Kick your booty. One deadlift. One lateral lunge. We go in 3, 2. Let's go. Initiate hip hinge right here. Step wide to the left. Drive off that left glute. One deadlift. One lateral lunge. You got it. One deadlift, one lateral lunge. Nice work. Hips go back, drive forward. Lateral lunge. You got it. One deadlift. Let's talk about the muscles we're working right here. It's hamstrings, glutes, core outer glutes right there. Hamstrings, glutes, core, outer glutes. For three, two, and one. We're gonna find that sumo squat. Sumo deadlift with a back row. You could always add two dumbbells. And then you're gonna give me a squat deadlift. Row and squat from a sumo stance. Shoulders down and back. We go in three, two. Let's go. Hinge, hold, row, stand, squat. Pull those inner thighs together. Hinge, hold, row. As I stand up Think about pulling those inner thighs together as I drive my pelvis under my rib cage. Those inner thighs. Nice. Right here. The hip hinge movement. The deadlift hip dominant movement. Strengthens my hamstrings and my glutes. The squat knee dominant movement. Strengthens my glutes and my quads. Awesome job, you guys. Stay in it for 3, 2, and 1. Nice work. Right here, half kneeling. Whoo. That burner, that kneeling lunge hold, we're going to start. Left leg forward, right toes tucked under behind you. Hold your lunge and push the dumbbell out in three, two. Let's go. Hold it. Push for three, two, one. Switch your leg. Right leg forward. Hold and push for three, two, one. Switch it out, you guys. It's only 30 seconds. Yes, you can hold that bottom of the lunge. You got it. I'm focusing, not letting that knee come in. Keep that knee going out towards your pinky toe. That front knee. Keep it out towards the front pinky toe. You got it. Hold for 3, 2, 1. Switch it out. Come on. One more each way right here. Hold for 3, 2, one. Last one. Right here. You got it. Finish. Hold for three, two. You're out. Whoo. Awesome job. Nice work, team. Nice work, Rach. Two sets down, one to go. 2010. Yes. 20 seconds of work. 10 seconds of rest. Let's grab a quick sip before we jump into our final round, all right? Let us tackle this final round. One heavy dumbbell. Guys, last time, you got to do these core moves. And then we have a quick bonus core circuit. Yes, that is right. Bonus core. 20 seconds of work. 10 seconds of rest. You can do anything for 20 seconds. Yes, you can. Yes, you can. Let's go. 1.5 overhead triceps. Get those dumbbells up. Tuck your pelvis under your rib cage. We go in three, two. Let's go. All the way down. Halfway up. Down to the top. Come on. It's the third and final set. Give me your best effort yet. You got this. Yes, you can. It's only 20 seconds per each move. It's gonna go so stinkin fast, and you are so stinking strong. You got this. Five, four. Three, two. One more. All the way down. All the way up. Nice work. Deadlift curl, lateral lunge. Lateral lunge. To your right. Shoulders down and back. We go in three, two. Let's go. One. Deadlift. Curl it up. Lateral lunge, drive center. One. Deadlift. Curll it up. Lateral lunge, drive center. You got it. You guys finish it off right here. Come on. Last time you're going to do each of these exercises. Hip, back, rib cage to thigh. Nice. You got 5, 4, 3, 2, 1. More deadlift. Because you can sumo deadlift. Row and squat. Sumos, let's knock them out, right? Here we go in three, two. Let's go. Hip hinge, hold, row, stand tall and squat. You got it. Hip, hinge, row, stand tall and squat. Nice work. You guys. Come, come on, finish it right here. Strong legs. Back, core. You got it all right here. Finish it. Yes, you can. You're in the final. Three, two, last one. Nice work. Last time. You have to do the half kneeling with the dumbbell press out. We're going to start. Left leg forward, right knee on the ground. We go in three, two. Lift up and hold for three, two, one. You got it. Switch that leg out. Come on, lift and hold for three, two, one. Switch it out. Awesome job options for everybody as your pregnancy progresses. You can move to Rachel's right here. Push and hold for three, two, one. One more time. Other leg. This is it, you guys. Hold for three, two. You're out. Woo. Nice work, Rachel. Way to go, Lindsay. Solid full body strength. I was telling Rachel I feel better. This is good to the oxygen pumping. I feel way better than when we started this workout. The endorphins are flowing. Bonus four. You have three moves, 30 seconds each. Yes. And you're stretching. Three moves, 30 seconds each. Let's start. Right forearm on the ground, we come into a modified plank. Okay, option, knee down. Option, give me a full plank. Okay. Side plank. Option A, just hold plank. Option B, can. Can you lift this outside leg up? You're holding for 30 seconds. You're just holding. It's an isometric hold. You're strengthening. Woo. Those outer glutes, do you feel them, Rach? Do you feel them? Yeah, I do. I feel everything right now. You feel everything? I feel everything, yes. What would you do If I said 10 more seconds? Could you lift that leg a little higher? Could you hold it here? I think you could. For five, four. You got this. Three, two, and one. Roll over, find a tabletop position. You're gonna find bear crawl. So shoulders are going to stay stacked over wrist. You're going to tuck your toes under. You're going to hover your knees off the ground for 3, 2, 1. Quick tap, reset. Hover for 3, 2, 1. Quick tap, reset. Hold for 3, 2, 1. I cannot stress the importance of bear crawl. I just love it for pregnancy. Such a good way to strengthen those deep transverse abdominal muscles that wrap around our body like our natural Corset, right? It's like shoelaces to your shoes. Hold for 3, 2, 1. Tap and hold. Hold for 3, 2. You ready? Final hold. It's 10 seconds. 10, 9, 8. You got this. 7. Yes, you can. 6. You are so stinking strong. Final four. 3, 2, and 1. Side plank. Other way and you are out of here, guys. And we're stretching. Side plank, knee down, or full side plank? Option A, hold here. Option B, lift this outside leg. Hold it here. Come on. Keep these hips lifted high. You're working this loot. You're working this glute. You're working these obliques. You're working these obliques. It is your final move. Come on. Yes, you can. Yes, you can. Stay with me, guys. Right here. Yes. You got 10, nine, eight. You are so stinking strong. Final five, four, three, two, one. Take it down. Oh, you're going. Awesome work, Rach. I am so proud of us. I'm not gonna lie. I'm proud of myself for finishing that. Way to go. Way to go. Let's come to a nice seated position. Since we hit those outer glutes, let's stretch those outer glutes right, right here. I'm gonna pull right leg up over left knee. Give it a nice, gentle hug, stretching through this outer glute. That feels so good. We're gonna stretch from this position, and then I'm gonna show you one of my new favorite stretches. It's a hurdler stretch from a tabletop position. That feels real good. Set this leg down. Take a spinal rotation if it feels comfortable for you, okay? Left elbow outside, right knee right there. Bring it to center. Legs come bent, fingertips face my butt. Lift your hip. Reverse tabletop. Spread the chest muscles apart. Push the hip high. Let the neck hang heavy. Hold for three, two, one. Sit it back. This time, Right leg long, left leg comes around. Nice little gentle hug. Stretching this outer glute. A lot of outer glutes, you guys. We want strong outer glutes for pregnancy. Strong glutes, strong core, strong back. That's our focus right here. Nice work. Set it down. Feels good for you. Nice little gentle twist, okay? And always omit the twist as you progress throughout your pregnancy. Hooking that elbow outside the knee. Nice work. Bring it back to center. Now you're going to find tabletop position. So on all fours right here, shoulders stacked over wrist, hips over knees. I'm going to take this right leg and I'm going to do a big hip opening circle, drawing my right knee outside my left calf, my left leg Is going to stay right where it is as I push my right leg back. Oh, do you feel this? Oh, that outer glute stretch. It feels so stinking good. So good. You could drop down to the forearms if that's comfortable for you. Just hitting that outer glute. This is a great stretch to come back to 24 hours after your workout. We love stretching recovery. Best part of finishing the workout. You're like, I crushed a workout. I'm so proud of myself. And now I get a stretch. I feel better about myself for the day, right? Awesome job, you guys. So proud of you. Thanks for showing up and working hard. You guys rock. Bring it back to that tabletop position. You're gonna do the same thing. Other side. Left hip, big hip opening circle. Left knee goes outside. Right chin cap. Right leg stays put. Left leg pushes back. Oh, there it is. It feels so good. So good for those outer glutes. So good for those outer glutes. Awesome job, you guys. Now drop down to the forearms. You just hang out here for the rest of the day. Tell the kids to make your own breakfast. They've got it covered. You're good to go. You just stay right here, mom. Otherwise, when you're ready, you're gonna come back to a tabletop position. We're just gonna do that drop. Drop the belly, lift the chin and reverse it. Tuck the spine up towards the ceiling. Look at the belly button. Say hey to your babe if you're there. Bring it back. Find that nice neutral spine. Push back. Hips stay high. Arms walk away. You're taking a puppy dog stretch. So hips are high. Opposite of child pose where hips drop. Hips are high. Fingertips reach away from you, creating length from fingertip to tailbone. Big inhale here. Big exhale. Forehead rest on the mat, creating more length with each breath. One more big inhale here. Big exhale. Walk it back to center. Push yourself back. That is your 30 minute full body strength workout. Way to go, you guys. So stinking proud of you. We're going to answer more questions about working out during pregnancy in the post associated with this video. Thanks so much for working out for more of our pregnancy friendly workouts. More of our just full body workouts. Upper body, lower body, you name it, you can find it all, all at nourishmovelove. Com. Have an awesome day and we look forward to sweating with you again really soon.