30-Minute LOW IMPACT HIIT Workout (First and Second Trimester Prenatal HIIT Workout)

Hi, I'm Lindsey Baumgre of Nursery Love and this is your 20 minute first trimester HIIT workout. We're calling it first trimester because that's where I am. I am about 10 weeks pregnant and this is baby number three. We're already out there and we are just. We're here and Rachel's not pregnant. Not pregnant with us today. And it's still gonna be a great workout. Yes, it's gonna be a tough workout, you guys. And Rachel's gonna offer modifications so as your pregnancy progresses, you can take this workout into your second and third trimesters as well. All right, we do have to say that you should always make sure that you check with your doctor or your midwife to make sure that you are clear for exercise. Okay? I know tapping a hiit workout doesn't sound super awesome in the first trimester, but guess what, guys, there's no jumping, no burpees, and all you need is one dumbbell. So you're doing this with one single dumbbell. Rachel and I each have a 20 pound dumbbell and a 15 pound dumbbell. I don't know what it is, but mentally I can wrap my head around moving one dumbbell versus two and not doing burpees and. Okay, so that's what this is. It's still going to raise your heart rate. You want to make sure that you can always talk through and you're not getting completely gassed and can't breathe. Okay. You want to make sure that you can always talk through each exercise and then you can continue to breathe and keep that heart rate in a good place. All right, that's what we're going to focus on today. But we are going to raise our heart rate and we're going to build some strength and tackle this full body workout. It is Rachel's favorite format. I love this format. 20 minute format. It's 20 minutes, nine exercises, 40 seconds of work, 20, 20 seconds of rest repeated times two. You only gotta do each exercise twice and oftentimes it's gonna mean one side. Okay. So if it's a single sided exercise, it's only once per side. You can mentally wrap your head around that. I know I can. So it's gonna get me through this workout. Okay. That and we're doing it together. Guys. Let's get ourselves started with a bodyweight. Warm up. You ready for let's go? Yeah, let's do it. Feet are stacked underneath my hips. Big inhale. Reach up nice and tall. Exhale, baby. Back bend. Pull those shoulders down. Pull those ribcager ribcage down. Nice. Right here. Reach up nice and tall. Go ahead, just flap the wings. Flap the wings, flap the wings. We're gonna take it to a hidden position. Push your hips back towards that wall behind you. You can keep clapping for 3, 2, 1. Now you're gonna touch your toes, reach to the ceiling, give me a calf raise. Touch your toes, reach to the ceiling, give me a calf raise. Okay, reach to where you can. Up to you. You're opening up the back side of the body and the calves right there. Down and up. You can choose the intensity. You take today's workout, okay? It's all time intervals. Move at your pace, your tempo. Go for three, two. Last one. Nice. We're going to squat it out. You're just squatting. Sit back down into a squat. Okay. Knees are tracking out towards my pinky toes. Thinking about pushing my hips back towards a chair or a curve behind me. As I stand tall, I bring my pelvis underneath my rib cage. Activate those glutes, drive through the heels. Stand tall. Nice work, guys. We're just gonna walk through some of the moves you're gonna do in today's workout to get you nice and warm. Squat it out right here for four. You got it. Three. Nice work. Two and one. Step back to one. Right leg forward, left leg back. Drop that back into the ground. Tuck that pelvis under the rib cage. Pulse it down right here. Pulse for four. Three, two, one. Take your hands. Clasp them together. You're going to take your hands. Two, your left hip as you stand. Right shoulder, left hip, right shoulder. Left hip, right shoulder. Now imagine adding a dumbbell to this lunge and chop. It's going to raise your heart rate, right? It's going to engage your deep transverse abdominals. That's what we're focusing on today, strengthening our deep core muscles. Legs, glutes, back. Go for three. Nice. Two and one. You got it. Same thing. Other side. Left leg forward, right leg back. Take it. Take it down. Find that lunge position. Tuck that tailbone underneath you. Pulse it down right here. Pulse for four. Three, two. Clasp those hands right here. Down. Right hip, left shoulder, Right hip, left shoulder. Driving through that left heel to stand me tall. You got it. Down, up, down, up. Nice work. Stay with me. Right here. You got it. Go for four. Nice. Go for three. Awesome. Go for two. And one. Take it all the way down into a nice little squat. Sink right here. Pry those hips side to side for 3, 2, 1. Plant your hands to ground. Find a nice tabletop Position right here. Step your legs back. Find a high plank position. Option to take plank from your knees or from your toes. That's up for you. Up to you. Take a nice wide base with your feet right here. Drop to your forearms. Hold here. Now, opposite hand reaches in front or reach your right hand out. Reach your left hand out one at a time. Right hand, left hand, knees or toes. 8. You got it. 7. Stay with it. 6. You're almost there. 5. Yes, you can. 4. Nice. 3. And 2 and 1. Awesome job. Sit back. Open it up. Child's pose. Push the hips back. Take a big inhale, big exhale. All right, bring yourself back up to a standing position. Lateral lunge. That's how we're going to finish. So lateral lunge, center, lateral lunge, center, lateral lunge, lateral lunges and high knees. We're gonna finish that warm up right here. You got it. Go. Eight. Seven. Nice. Six. Five. Drive off that bent knee. Outer glutes right here. Three and two and high knees for the finish. Keep those knees up front and pump those arms. Rachel's got low impact right here. Go for eight. Seven, Six. You got it. Five, four, three, two, one. Ready? Jump in. Let's go. Grab a quick sip, guys. We're getting in nine full body exercises. One dumbbell. 40 seconds on, 20 seconds off. Grab your dumbbell, put it right here in your right hand. It's going to stay in your right hand for the first couple moves. You're gonna give me a squat to clean. So it looks like this uneven squat dumbbell's on my right. Drive it up. Dumbbell, come up. I can help catch it with my left hand. Okay, so I go squat option. Balance clean. Squat, balance clean. I'm gonna do the balance clean. Rachel, just giving you the clean ottoman. Squat clean it is. 40 seconds of work. You with me? Let's go. Let's jump in, guys. 40 seconds of work. These are strength training moves that are gonna raise your heart rate in a low impact way. You choose your intensity. 40 seconds starts in 3. 2. Let's go squat. Fail to clean squat. Fail to clean that uneven squat. Loading the weight on one side of the body increases core engagement. Right? You got a big exhale option to pull that knee up, transfer the weight from one leg to the other like you do in everyday life. We are unilateral creatures, constantly transferring weight from one side of the body to the other, mimicking that right here. Activate the glutes, activate the core. You got it. Driving for that dumbbell. 10 seconds naturally, raising your heart Rate. Big movement right here to start it off with. You're in it for 3, 2, 1. Keep that dumbbell in your right hand. You're gonna hinge over. Dumbbell falls between my legs. One row, one snatch. Okay, on the row. Palm faces in. Elbow to rib cage. Twist the wrist. Palm faces my body. Snatch. Rachel's gonna give me an upright row instead of a snatch. We go in three, two. Let's go. One row, one snatch. Take it down with control. Row, snatch. Take it with control. Palm faces in. Palm faces. My body right here. I'm thinking elbow to rib cage. Big pull up overhead, like you're zipping up a sweater. Right there. Dumbbell so close to the body. It's a big, fluid movement. My legs are actually helping power that dumbbell up overhead. My heels pop off the ground. Big heart pumping move right here. Row. Natural high pull. 10 seconds, guys. You got it? Yes, you can stay in it for 5, 4, 3, 4, 2, 1. I'm gonna drop down to a lighter weight, 15 pounds. Lunge and chop. Left foot forward. Right leg's gonna go back to a lunge. Rachel's gonna shorten the lunge. I'm gonna go right hip, left shoulder, lunge, chop, lunge, chop. This front standing left leg is gonna be so on fire. We go in three, two. Let's go. Lunge, chop, inhale, exhale. Hip, shoulder, hip, shoulder. The wood chop exercise. Why do we do it? Strengthen our deep transverse abdominals. They run around my body. They wrap around me like a corset, like shoelaces. Tie my shoe. This chopping muscle strengthens the fibers in all directions. I love it's always, like, fun facts with Lindsay. Like, I feel like I learned so much every workout we do together. That's the goal, right? Woo. Squeeze that booty. 5, 4, 3, 2, 1. Empowering you to be strong, educating you to heal your body. Do that dumbbell. We'll say standing on our left leg. Dumbbell. Right hand, single leg, deadlift or stagger, deadlift, hinge, row, curl, press. Hello, core. We going 3, 2, 1. Stop bending that standing leg. Hips are square to the ground. Row. You're catching your breath by moving through a slow, stable strength move that challenges your balance, challenges your core. Kick it back. Single deadlift with a row. Nice. Right here. Hips back, flat back. Nice straight line from head to tailbone. Actually, you could go head to heel there. Lots of balance. Nice. Recover. Get right back in 10 seconds. Here, row. Catch the breath. We're gonna raise it again on the next move. In five, four, three, Two and one. I'm taking this one, dumbbell. We're gonna go two to the right, two to the left. Lateral squat thruster. Holding the dumbbell the long way. Squat, push. Squat, push. Left, push. Left, push. So we're gonna go to the right. Rachel's taking out the overhead press. We go in three, two, push. Right, push, Right. Squat, push, squat, push. Moving side to side, we're gonna move in all planes. Good for the mind, good for the muscles, good for the knees and joints. Pressing that dumbbell overhead, increasing the heart rate. If it's getting too high, stick with Rachel. Omit that overhead press. You can always slow it down. Move at your pace, move at your tempo. You got it. Squat, push. Come on. Ten more seconds here. Yes, you can. Let's go. Finish it. 5, 4, 3, 2, 1. Recovery. Down to the ground. Take a heavier dumbbell. We're keeping in the right hand. Bird dog. Row option. Stand all fours and row option. Right knee on the ground. Left leg shoots back. I'm rowing on the right. Hello, core. We go in three, two. Let's go. Row. Send the dumbbell down with control. Row. Set down, control, core strength, low back strength, back and core. Foundational for supporting our babies, supporting our bodies through everyday movements right here. You got it. Row. Okay, you're gonna get a lot of bird dog and pregnancy. There's a lot of ways to make it harder. This is one right here. Row. You can always do this by putting your right knee, right arm on a bench. Give you guys a little bit more range of motion. Come on, stay with me. 5, 4, 3, 2. Give me one more row. You're done. We're staying on the ground. I'm going to take this dumbbell and put it out in front of me. Rachel's going to hold low plank and reach for that dumbbell. I'm going to do one army crawl, and then as on my forearms, I reach, I reach. Push back up to high plank. Take the plank from your pace, your level. Yes. We go in three, two. Let's go. I go forearm, forearm, reach, reach, push up, push up. Drop, drop, reach, reach. This is slow and controlled core. You guys okay? Rachel's taking it from her knees, reaching for that dumbbell. Right? Our core stabilizes us as our arms and legs move away from our body. Exactly what they're doing here again, eating those deep transverse abdominal muscles and adding a little shoulder strength, little chest strength, little tricep strength. Whoo. It's a tough move, but you only got to do it for 5, 4, 3, 2, and 1. Push back. I'm going to my backside. Glute bridge, one dumbbell chest press. Okay. Rachel's gonna show you from standing, it's laying on your back makes you nauseous. Or as your pregnancy progresses, you can follow Rachel. She's gonna do a squat dumbbell press out. I'm gonna give you a glute bridge dumbbell press. Actually, Rachel, can you push the dumbbell straight in front of you at shoulder height? We go on three, two. Let's go. Push. Inhale, exhale. We're moving it down. There we go. Drive through the heels. We're both driving through our heels. Exhaling at the top. Exhale, push. Inhale down. Exhale, push. Come on. If you want to make this harder, you always go to single leg. Okay? Single leg glute bridge. You're going to work the other leg. Next time. I'm going to stay double leg. Keep it simple. You do your best for get the rest. It's your workout. Let's go. Right here. Five, four, three. Two. One more. You're out. Nice work, guys. Dumbbells are down last move. Move number nine. Move number nine. It is a lateral lunge 200. So we're gonna go the right to the right. One. One, two. Tap down right. One, two. Tap down Right. One, two. We go in three, two. Let's go. Let's go. Tap down right. One, Two. So I'm always going to the right. One, two. Lateral lunge. One, two. Come on, light on the toes. Fasten the feet. Right here, guys. This is it. Move number nine. Nine, nine. Last one. You're working for that rest and then you repeat them. Yes, you can. You're halfway through this workout right here. Just keep moving. Just keep moving. You got this. So strong, so fast. 10 seconds. So powerful. That's what you are. You got. You got it. Stay in it. Come on. 5, 4, 3, 2, 1. Whoo. Nice work, Rachel. Awesome job, team. Grab your water. Grab your water. Halfway, guys. One more time. One more time. That's it. So simple. Just kidding. We totally got this. Totally got this one, dumbbell. Let the heart rate come down. Catch your breath. Walk it up. You can always hit pause. Okay, same move. Dumbbell. Left hand this time. Yes. Dumbbell left hand. Uneven squat. Clean option. Adds balance. Same arm, same leg. So that left. He's gonna drive up, transfer the weight into the right leg. 40 seconds. Ready? Let's go. Let's go. We go in three, two. Let's go. Squat clean. I'm helping catch the dumbbell with this right hand. Right. Powering that dumbbell up by really driving through the heels of my right foot. Rachel's keeping the weight in both heels. You decide what works for you. Come on. Strong glutes, strong core. That's what we're after right here with this move. Strong glutes, strong core. You got it, you guys. 20 minutes, we're getting after it. Keep moving. Yes, you can. 10 seconds here. One rep at a time. Go for five, four, three, two, one more because you can. Single arm row, snatch, or high pull? Dumbbell, left hand. Dumbbell goes between the legs. Row it, snatch it on that snatch. Thinking about pulling a zipper straight up overhead. Lock it out. Bicep body. Here we go in three, two. Let's go. One row, one snatch. Take it down with control. One row, one snatch. Big, powerful, full body movement that are going to build strength and raise your heart rate. Build some endorphins, make you feel good. Get that blood, all that extra blood that's circulating through your pregnant body, flowing and moving. It's a good workout for all levels, you guys. First trimester, second trimester. Not pregnant at all, but just to set your pace, your tempo. Ten seconds, right here. One rep at a time. Come on. Yes, you can stay with it. 5, 4, 3, 2, and 1. You want to light your dumbbell? My least favorite move of the workout. Just gonna call it what it is. Bunion chop. It's because it's hard. Sinking hard. Right foot forward, left leg, back, dumbbell. Left hip, right shoulder. Drive through this right front heel. Yes. That's what stands you tall. In three, two, let's go. Lunge, chop, Inhale, exhale. You got to control that weight, right? Think about putting your feet on train tracks. Even up that lunge. Drive through that front right heel. What muscles are we strengthening here, Rachel? Oh, Lord, everything. Core, glute, right quad. Where else do I feel it? My arms a little bit, but mainly my hips. Yes, that deep versus abdominals that wrap around us like our shoelaces. Right here. Yes, you can. 10 more seconds. Come on, let's finish it together right here. 5, 4, 3, 2, 1. Hold up. Bananas. All right, dumbbell. Left hand standing. Right leg, right. That's right. Single leg deadlift. Co press. You're letting the heart rate come down. Single leg deadlift. Row curl. Push out of balance. Tap it with Rachel or float it with me. We go in three, two. Let's go. Single leg deadlift. That side's hard for me. Here we go. You got it, Rachel? Sorry. No, you're good. I like moving Together. It's more fun this way, right? Can you tell what my dominant side is, Roy? Come on, Lindsay. I gotta bring it. When I really struggle, I'm like, okay, Find that focal point on the floor. Come on, bring it in. Find that balance. Get focused. Get your mind engaged in the workout. You're not done yet. I know you're on the down half of the workout. Stay focused. Stay in it. Ten seconds. You got it. Now you start. Come on. Five, four, three, two. And one. Well, I know where I got some work to do. That single leg. All right, guys, we go lateral squat thruster. Front racket, front racket. We're going to take a giant step to our right. We're going to push two squats to the left. I'm going to push overhead. Rachel's going to keep it at her chest. We go in three, two. Let's go. Squat. Push, squat. Push to the right. Squat, squat, push, squat. You gotta drive that dumbbell overhead. Big exhale. Lock up the elbows. Come on. Driving off those outer hips. Moving side to side. Push back. Nice work. Keep it up, team. Keep it up. You got it. You're halfway right here. Yes, you can. Last time you gotta do this move. Just keep moving. Down, up, down, down. You got it. Stay in it. Final 10. 9, 8. You got it. 7. 6. 5. 4. 3, 2, 1. More. Woo. Heart. Come down with the Bird dog. Bird Dog dumbbell. Left hand, left knee on the mat. Okay. Right leg shoots back behind me. If you're capable. Ankle arm row on this left hand. Keep that core tight. Pull that baby. Pull that belly up towards your spine. Nice, neutral spine. Kick it back. We've gone. Three, two. Let's go. It helps to keep this left toe tucked under. You got it. One row at a time. Strength training, challenging your core as you catch your heart rate. Like I said, if I had my left knee on a bench, I could let this left arm fall below the bench, give myself greater range of motion. Control it down, control it up. You got it. Let's go. 10 seconds, which should start to feel heavy. Come on, feel this. Nice. You got it. Finish. 3, 2, 1. Awesome job. You're gonna put that dumbbell in front of you. Rachel's got low plank, tapping the dumbbell. Got an army crawl with dumbbell tap. Last time I always dropped with my left arm first. This time I'm drop right arm first. Gotta put a towel down. It's sweaty in here. One army crawl, Dumbbell taps or just dumbbell taps. We go in three, two. Let's go. Right arm Left arm. Reach. Reach. Put that dumbbell away from your body. Challenge yourself to really reach for it. The harder the. The longer the lever. Okay, so the farther my arm reaches from my body, the harder it is, right? You can always shorten the lever. You can always add an incline. Hold a forearm plank with your forearms on a chair or bench. Bring that ground up. Decrease the interdominal pressure. As soon as you find yourself with any coning or doming of that midsection, you want to find an incline. Five seconds, guys. Finish it. Three, two, and one. Whoo. Glute bridge. Glute bridge. Chest press. Move. Eight of nine. Guys, we're almost there. Eight of nine. Rachel's gonna give me a squat with a push up straight in front of her. I got a glute bridge with a chest press option. Single or double leg? You can single leg. Do the opposite leg. I'm gonna go double. We go in three, two. Let's go. Inhale, exhale. There we go. Nice. Yeah, Nice. In the split bridge, my knees are tracking straight out from my hip. Nice. You want to feel it more in your glutes. Bring your heels closer to your booty. The farther your heels are from your booty, the more you'll feel it in your hamstrings. Okay? Glutes, chest, shoulders, core all turned on. Right here. Push. You got it. Push. Nice work, Rachel. Stay with it. Awesome job, you guys. Come on. Yes, you can. We're almost there. Finish. 5, 4, 3, 2, 1. Awesome job. Dumbbell down. It's your final move. It is body weight only. Lateral lunge to my left to high knees. Lateral lunge to my left. High knee, high knee. We always hit left. Come on, guys. Let's go. Finish it. This is it. We got three, two, let's go. Lateral lunge. Drive, drive. Lateral lunge. Drive. Thrive. Come on. Stay with it. Pretty strong. Full body training. No jumping, just big. Full body movement that raise your heart rate. Got that foot pumping. If you're gonna do it for 20 minutes, make it count. Right? Big go. Halfway, guys. Make it count. Come on. Just keep moving. Yes, you can. Big finish, your team. Big finish. What would it look like If I said 10 more seconds? Yes, you can. Bring it home. Bring it home. We got it. 5, 4, 3, 2, 1. Double. There we go. Here we go. Double high fives. Grab the water. 20 minute full body hit. Great for everybody. All leveled. One dumbbell. Love me a good one. Dumbbell workout. I do, too. Yeah. Nice work. Grab your foot towels. Towel off. Let's cool it down. Big inhale Reach them nice and tall. Foot race. Grip left. Up and over. Time by straight. Just catch the breath. Nice work. Back to center. Switch it out. Up and over. Other side. Big, big side. Body shift. Nice. Arms come down. Step it out, pop it out. So stinking proud, you guys. So stinking proud right here. Hands are in the heart center. And I'm going to push down into a nice little squat. I'm just going to pry side to side. Elbows fall inside my inner thighs. Opening up those hips, moving side to side. Should feel really good. From here, I'm gonna come into a tabletop position. We'll go for a couple adductor hip rocks. So I'm gonna take my right leg out to the side, and I'm simply gonna sit my hips back, put my toes up to the ceiling. Rock forward, rock back, put my toes up to the ceiling. Walk forward, walk back, put my toes up to the ceiling. Nice hip mobility. Something you want to continue to work on throughout pregnancy, right? Nice strong hips, but also agile hips with great mobility. One more this way. Nice. Come back to a tabletop position. Drop the belly with the chin. Tuck the spine. Tuck the chin. Pull it all in. Come back to a neutral spine. Kick your left leg out. Same thing. I'm gonna rock forward, rock back as I go back, toes go to the ceiling. Forward, back, hold toes to the ceiling. This is a move I continue to work on. For a long time, I almost couldn't get my toes all the way up to the ceiling. The goal is to get my toes straight up to the ceiling. It takes a while to work on this, right? It's a good mobility move to build into your exercise routine. Great for starting workouts or finishing workouts. Two more. Two more from here. Nice. Right there. One more. And since we're talking about the hips, let's just finish with some 90 90s. Okay, so I'm going to come into a seated position. I'm gonna bring my right leg straight in front of me. Okay. So knee to shoe parallel. And then I'm gonna take this leg behind me. 90 degree angle right here. I'm creating distance between my shoe and my knee. And then it's really easy to lean over here. I want to think about splitting my front right shin in half. So split that front right chin in half with my midline. So I'm bringing my chest right over the middle of my front right shin. As I do that, I push this right knee into the ground, and I push this left knee into the ground. This isn't is an active Stretch. Okay. Actively pushing both knees into the ground as I hinge forward. You're going to feel it in this glute specifically, but you're also going to feel it opening up this hip. A great hip stretch right here. Okay? Something to come back to throughout your pregnancy. Awesome job. Hold it here for 3, 2, 1. Nice work. Bring your feet parallel. Find them bent at 90 degrees. Fingertips face my butt. Nice. Bridge chest expansion. As I lift my hips, I think about spreading my chest apart. Neck fall, balls behind me. Nice. Hold it here for 3, 2, 1. Awesome job. Sit your butt back 90, 90. Other side. Left hand comes in front of me, creating distance between my shoe and my knee. Both legs are at a 90 degree bend. I'm gonna split this left shin right in half by hinging forward as I do that. Left knee is pushing into the mat. Right knee is pushing into the mat, opening up this hip and hitting this outer hip right here. You guys, awesome job. So sticking. Proud of you for crushing this quick and effective 20 minute. We'll call it 25 Full Body Hip Workout. Hold it here for 3, 2, 1. Sit it back. You guys are done. Awesome job. So stinking proud of you. If you want more pregnancy friendly workouts or full body workouts, or upper body, lower body, you name it, you can find it all@nourishmentlove.com have an awesome day. We look forward to sweating with you again really soon.