30-Minute Pregnancy STRENGTH Training Workout (1st, 2nd + 3rd Trimester)

Hi, I'm Lindsey Baumgren of Nourishment With Love. And today I'm bringing you the eight best pregnancy exercises in a full body 20 to 25 minute full body strength workout. I'm in my third trimester. I'm gonna be rocking this workout, but I have the awesome Rachel with me. Hi. And she's gonna be showing options so you can do this through all trimesters of pregnancy. So this is a full body pregnancy strength workout, friendly for all trimesters of pregnancy. Like I said, I'm about 32 weeks pregnant in my third trimester, so I'll be showing some modifications. You can you totally scale this workout to fit your needs. It is eight full body strength exercises done in increments of 40 seconds of work, followed by 20 seconds of rest. We're gonna repeat all eight exercises times two sets, and we'll see if we have some time at the end for a fun little bonus round. I'm gonna be using just one heavy 20 pound dumbbell today. If you don't have one heavier weight, you can go ahead and grab two lighter weights. So you could use two lighter weights or one heavy weight, or you can do this entirely with just your body weight. I also have an awesome box here. You could grab a bench, a chair, a sofa, and I'm gonna be adding that for my incline plank and push ups. You could also take them from the ground, which Rachel will show you too. So a lot of options for today's workout. You choose whatever is gonna serve your body and your baby today. And let's jump into this 20 minute full body workout. Are you ready, Rachel? Let's go. Let's do it. Okay, full body warmup. We're gonna start with just our body weight. We're gonna start feet stacked underneath my hips. And we're actually gonna start with belly breathing. Okay. I know it's probably one of those overlooked pregnancy things, but if I don't build it into my workout, it doesn't happen. So hands right on, baby inhale. Belly's gonna exhale. You're gonna hug baby in and up. And my hands are just mimicking what my core is doing. So big inhale. Belly expands. Exhale. I'm gonna hug baby in and up. And my deep transverse abdominals are wrapping around just like that. One more big inhale. Exhale. Hug that baby Nice. Now we're gonna add on. So I'm gonna do one belly breath. Big inhale. Exhale. Pull baby tight hold. And now give me a hip hinge and stand a Little Good morning. Big inhale, exhale, hip hinge. One more just like this. And then we're going to keep adding on. Inhale, exhale, hip hinge. Nice. Now you're going to take those hands behind the back. You're going to give me one hip hinge, step to the right and squat. One hip hinge, step to the left and squat. So we're just alternating a little side step squat. I should note today's workout does not have any lunges in it. Mostly just squat squats and deadlifts. Right here, what we're warming up for. Okay, so it is SPD or pelvic floor. Friendly. If you're having some pelvic pain as your belly continues to grow, we're going to keep both feet on the ground parallel together. Make sure we keep that pelvic floor nice and healthy today. Nice. Give me one more just like this. And step aside. And now we're just going to go ahead. Let's just rock out those squats. Down, up, down, up. Nice Weight is in the heels. I'm taking a little bit of a wider squat stance to make plenty of room for this baby. Knees are going to track out towards my outer three toes. You guys got it. Nice work. You're gonna go for four. You're holding at the bottom. In three, pulse it low. In two, and hold it here, hold it here. You can actually just sink down. Open up those hips. We're gonna go through a little thoracic spine rotation. So right arm's gonna reach. Overhead gaze follows fingertips and bring it back down, switch it out, other side, open it up. Awesome job. From here, plant those hands to the ground, step back and find a quadruped position. You're gonna be on all fours right here. We'll do one more belly breath, drop the bel. Take a gaze at baby. Pull it nice and tight, Find a nice neutral spine. From here, I'm going to step my right foot outside my right hand. I'm going to just sink into opening up these hips. And as I open up the hips, let's open the shoulders. So right hand sweeps back to right hip, back to the mat. Right hand, right hip, back to the mat. Nice. Just opening up the shoulders. Chest. Nice. Opening up those hips. We're going to start off with squats right away. Give me one more here. Awesome job. One more. Nice. Back to tabletop. Let's go ahead and kick left leg back. Right hand is gonna go for row. So you're just gonna row and tap the mat. Row and tap. So it's A modified bird dog with a row here. Gaze is in front of me. Nice neutral spine. Trying to keep that left hip square to the mat. Go. Four. Nice. Three and two and one. Take that left foot, step it outside that. Left hand, drop into those hips. Right hip drops down to the mat. And now that left hand is gonna sweep to left hip, back to left hand. Left hip back to the mat. Nice. Opening up shoulders, Opening up hips. Getting everything nice and warm. Like I said, this is a strength focused workout today. All right? All strength training. It'll raise your heart rate too, Especially if squats are your cardio. Now like me, one more awesome job. Quadruped position. Right leg kicks back, left hand rows. Row and tap the mat. Row and tap. Nice. Right hip is square to the ground. Core is nice and tight. Pull that elbow right up to that rib cage. You got it. Last three and two and last one. Right here, you're gonna find that quadruped position. Tuck your toes under, hover the knees off the mat. Find a nice little bear crawl. Hold for three. Two, one. Walk your hands back to meet your feet. Roll all the way up to the top. Two big shoulder rolls. We're gonna grab that weight. We're gonna finish off right here. Last move. I'm gonna hold this weight right here at my chest. And we're just gonna march. So just march and march. Little goblet squat hold. And I'm gonna march engag those hip flexors. Nice. Last move of the warm up. We jump into our eight full body strength exercises in four. You got it. Three. And two and one. Awesome job. Nice work, you guys. I'm going to show you your first move. You're going to keep this right here. I'm going to hold it as a goblet style. So point of contacts are my sternum and collarbone. My elbows are going to be nice and tight. I'm going to squat to the box. Rachel's going to squat to the air. I'm going to squat to box. Stand up. Calf raise at the top. One goblet squat, one calf. That is move number one. 40 seconds of work followed by 20 seconds of rest. You can squat to the air, squat to a chair or couch, whatever is comfortable for you. We go in three, two. Let's go, let's go. So squat, stand up. Calf raise at the top again. Calf raise is always optional. Nice. Just a little way to get the ankle mobility. Ankles stay mobile. Right. Feet are stable. Awesome drive through the heels. Calf raise. I like adding the box in the third trimester. Gives me Something to aim for. Nice. Provides a little bit of stability in the squats, especially if I want to try and keep those heavy weights. Awesome job. One squat right here. One calf raise. 10 seconds here, guys. Then you get a 20 second break as we transition between moves. Nice. Last three, two, and one. Awesome. I'm going to take this weight. I'm going to put it behind my hands or between my hands a long way. Nice. Like wide stance squat. I'm going to go switch squat, clean the weight up to my shoulders. Squat thruster. Rachel's gonna omit those thrusters. A squat clean, squat press. Squat clean, squat press. We go in three, two. Let's go. Squat, clean, squat press. Take it down. Squat clean, squat press. Take it down. Nice. Again. You could use two lighter weights, one heavy weight. Maybe you're really feeling it today. You go for two heavy weights. All depends on how you are feeling. Awesome job. Dropping those hips, driving through those heels. Nice work. Inhale down. Nice. Exhale. Big push up. Awesome job. Your pace, your tempo, guys. It's your 40 seconds. You don't have to stick with us. You take it at your pace today. Come on. 5, 4, 3, 2. Finish this one. Awesome work. Nice work. Way to drive out of it. Now we're gonna focus on over or arms, upper body. So my feet are going to come a little bit narrower. One dumbbell or two lighter press overhead for one. One tricep, one shoulder press, one tricep. Fluid movement. We go in three, two. Let's go. Shoulder press, bend, extend, Lower press, bend, extend. Nice. Shoulders and triceps working together. Right here. Soft bend in those knees. Keep those ribs pulled down. Ribs pulled to hips. Nice work. Awesome work squeezing those active glutes protecting the back. Can always take this to a seated position if that feels better for your core. Nice work. Right here. Come on. Yes. You got it. Stay with it. Last 5, 4, 3, 2 and 1. Awesome work, you guys. Nice work. We're gonna go to a sumo squat. Nice wide stance. I'm gonna keep this one heavy dumbbell between my hands. Squat, hold, curl and stand. So you're gonna curl at the bottom. You can do it with two weights or one dumbbell. Heels in, toes out, shoulders rolled down and back. We squat in three, two. Let's go. Squat. Hold bicep, curl, stand lower, hold, curl at the bottom and stand. Nice work. If you don't feel as good in the wider stance squat, you could always take it a little bit more narrow. Sometimes the wider base we get a little bit more pressure. Can put on that pelvic floor. As that relaxing kicks in, you decide what feels comfortable for you. Nice. As I stand, I'm thinking about drawing my inner thighs together. Those are my hip adductors. They're really important for stabilizing my pelvic floor. Hitting a little bit more of the inner thigh right here. You got it. Stay with it. You're in it for 5, 4, 3, 2. Let's finish this one. Awesome work. Now we're going to transition the dumbbell into the right hand. I'm going to go left foot forward, right toes popped behind me. A staggered stance. If the staggered stance doesn't feel good for you, you can always take it parallel staggered stance. Hip hinge, deadlift row at the bottom. Stand tall. I've got one dumbbell. Rachel's got two. We go in three, two. Let's go. Hinge, row and stand. Hinge, row and stand. Nice. Right here. This is a big, powerful mommy move, strengthening those mommy muscles. My posterior chain, which is the backside of my body. Okay, I'm hitting hamstrings, glutes, really important. Low back, mid back, upper back, all working for me right here. Right? Big core stabilizers. A lot of time picking stuff off the ground. Hunched over babies. Big, strong posterior chain is going to help us avoid all those common back pain problems you see in motherhood. Finish it for 3, 2 and 1. Nice work, you guys. We'll do the other side. The second time through, we're gonna drop that weight and we're moving into a plank and push up. You're gonna hold an incline plank or a kneeling plank for three seconds and then you're gonna give me three push ups. Okay? I'm gonna take it from an incline. Rachel's gonna take it from the ground. Hold your plank. Set it up. We go in three, two. Hold that plank for three, two, one. Now give me three push ups. Push up one. Push up two. Push up three. Hold that plank again. Hold for three, two, one. Three push ups. So it's a three second plank hold paired with three push ups. You can always go at your pace. We're holding plank here for three, two, one. Three push ups. Three push ups to a three second hold. You got it. You got it. Hold that plank for three, two. Back to push ups. Let's go. Come on. Three, two. Last push up so hard and you're done. Push ups. Just get hard. It's like a 20 pound dumbbell pulling me down, right? No joke. I'm grab that weight and put it between my feet. Rachel's gonna do A squat. Pick up, set down. So she's just gonna squat. I'm gonna add a little bit of a walking burpee. Step back, push up, step in, pick up the weight, set it down. We go in three, two. Let's go incline. Step back, push up, step in. Grab that weight, pick it up, set it down. So I'm doing a little bit of like a walking derby with a dumbbell pickup. Nice. Or you can just give me alternating squat, dumbbell pickups, and follow Rachel. All depends on how you are feeling today. Right? Tons of options. Tons of options. We love options. Some days I am ready to get after it, and some days I'm like, it is just hard to move this bump. 10 seconds. Whatever you got today, you are here working at your pace for the last 5, 4, 3, 2, and 1. That move always reminds me I should be picking up toys like this, not like this, right? Sometimes. Yeah, it's a good form. Check. Okay, we got one more move and it's down on the mat. Take that dumbbell in your right hand. Find a bird dog. So my left leg is going to kick back like we did in the world. I'm going to row on the right, then reach on the right. In three, two. Let's go. Row on the right, reach on the right, row on the right, reach on the right. So a little bit of core loading weight on one side of the body. Right? Little love finding ways to add variation to bird dog. And every pregnancy workout, you're gonna see bird dog. And you're like, oh, no, bird dog again. Right? If that's how you feel about bird dog. That's how I feel. So I'm like, how can I add fun variations to bird dog? I like this one. One row, one, reach. You got it. Last five, four, three, two, and one. Nice. We'll hit the left side the second time through. Those are your eight moves. Let's grab some water. Right? We hit all eight. Grab some water. Awesome job, you guys. We're gonna go into our second round. Okay, so now you know all the exercises you're doing. How can you do them a little bit better second time through? Maybe you can increase the weight. Maybe you need to decrease the weight today. Do whatever feels good for you. We're gonna hit the second side, the left side of the body on those deadlifts and on those bird dog rows. You ready, Rachel? Let's do it. Let's go goblet squat. Here we go. Set it up. Goblet squat. I'm gonna squat to bench, right? Just to air option to add the calf raise. 40 seconds. Round two. We go in three, two. Let's go. Squat option. Add the calf raise. Nice. Right here. Love a good full body strength workout during seasons of pregnancy. I would say strength training is the name of the game. Why do we strength train during pregnancy? Because ultimately, weight gain is a very natural part of pregnancy. Right? But if I stop strength training, I would personally be my heaviest at my weakest, which leads me to all those common pregnancy aches and pains. Low back pain, SPD, sciatica. I'm dealing with them regardless, but I feel like I'm handling them a lot better because I'm maintaining strength mobility. Come on. Five, four, three, two, and one. You're out. Nice. Take that dumbbell. Go the other way. Squat, clean, squat. Thruster. Thruster is optional. You don't have to press overhead. Okay, here we go. Roll those shoulders down and back. Take a big inhale, big exhale. This one's going to raise your heart rate just a little bit. We go in 4, 3, 2, 1. Nice talk. Test is a good way to maintain that heart rate, right? To be able to talk to you throughout this entire workout means my heart rate. Staying in a nice, comfortable range doesn't mean it's not gonna be challenging. Just means we're keeping that heart rate in a good place. Come on. One. Squat. Clean squat press. This is a big full body move right here. Nice big full body move. Pick up the baby, hug the baby, squat the baby, push the baby. I like mom muscles. I like that term. Yeah, I'm still thinking about that. Right? So important about those mommy muscles for 3, 2, 1. More. Nice. Awesome job. Shoulder press. I'm gonna walk those feet in right underneath the hips. One push. One tricep. Right there. Heart rate's a little bit high for move number two. Take a big inhale, big exhale. Here we go. Get that weight up. Push it overhead in three, two. Let's go. One shoulder press, one tricep. Nice. So I'm pushing straight overhead, thinking, hide the dumbbell. Show the dumbbell. Nice. Shoulders, triceps. Focusing just on that upper body here Again, if it feels good for your core or better, could always come down to a seated or a kneeling position for this move right here. Nice focusing just on that upper body. Awesome job, you guys. Push. Come on. Yes, you can. Those weights are feeling heavy. 10 seconds. Stay with it. You got this. Nice work. Last five, four, three, two. We're gonna finish with one more because we can. Awesome work. Sumo squat. I'm gonna go Right here. Nice and wide. Heels in, toes out. Going to hold at the bottom. Add that biceps curl. So squat, hold, curl, stand. Pull those inner thighs together as you stand. Roll those shoulders down and back. Don't let that weight pull you forward. Keep that chest lifted. Three, two, let's rock it. Squat, hold, curl, drive through those heels. Stand tall. Nice. Hold at the bottom again. I'm still thinking about pushing my knees out towards my outer three toes at the bottom of that squat. Driving through those heels. Nice. Squeeze those inner thighs. Think about squeezing that pelvic floor as you lift up. Nice. Hold at the bottom. Pull it all up. Nice work, you guys. Come on, one rep at a time. Yes, you can. Let's go, let's go. 10 seconds. Right here in this move. So strong. That's what you are. Right here. Three, two, and one. Stagger, deadlift. Weight is going to come into the left hand this time. Right foot's going to be forward, left toes popped. I'm thinking 80 here. 20 in that back toe hinge row. One or two dumbbells stand. That's where we go. Roll the shoulders down and back. Initiate with the hips in 3, 2. Let's go. Initiate with a hip hinge row at the bottom. Drive through that front heel hinge. Control row. Big mommy muscle group, right here. Come on, come on. It's a really good move to go heavy on. You're hitting all those really large muscles, your hamstrings, your glutes and your back. Hammies and glutes, largest muscles in the lower body. And then we have the back, largest muscle in the upper body right here. Nice work, you guys. Stay with it. Come on, come on. 10 seconds here. 10 seconds and we're gonna drop that weight. We're gonna go to planks and push ups. Stay with me. Last three, two and one. Nice work. Dumbbells down. You're gonna find your incline option. Find the ground. Three second plank. Hold. Three push ups. Probably the most challenging move for me. Always, pregnant or not, push ups are always just so stinking hard. That's why we're here. We're gonna do it so together. Better together. Yes. Here we go. Hold that plank in three, two. Hold your plank for three, two, one. Let's go. Three push ups. Down, up. One, two and three. Hold. Plank for three, two, three, push ups. Here we go. Lead with the chest. Elbows fall back towards the body. Like I said, you don't have to stick with us. You can take your pace. Your temple. Hold for three, two. Back to push ups. Here we go. Nice work. Awesome job. Stay with it, stay with it. Hold that plank for three. Two. Last round of push ups. Let's go. Dig deep. You got this. Mostly talking to myself right there. And done. There you go. Nice work, you guys. I'm gonna move into that walking burpee. I'm put the dumbbell between my feet. Walking burpee with a squat pickup bridge. Going to go into squat pickups. Okay. You decide what feels good for you today. Yeah. Come on, you guys. Right here. We're on. Move. Seven of eight. Seven of eight. Finish strong. Three, two. Let's go. Step back, step in. Pick up the weight. Set it down. Let's go, let's go. Yes, you can. Come on. One rep at a time. You know what I like about all these options is you could do this workout three times, four times, five times, and have a totally different workout every time. That is so true. You could decide how to push yourself based on the weights you choose, right? There are some days in pregnancy where I'm just like, I can't do weights today. This baby is my big dumbbell. And that's okay, right? You make it work. Let's go, let's go. Come on. Last five. Four, three, two, and one. Nice work, you guys. Down to the ground, bird dog. That dumbbell is going to be on the left hand. Right leg is going to kick back and find that bird dog position. I'm going to row on the left, then reach on the left. Okay? This is your final move. Move eight of eight. And we go there in three, two. Let's go. Row and reach. No boring bird dogs here, right? No boring bird dogs. We're always going to find a way to mix up the bird dog. Nice. But it's really important that you master the bird dog, right? It is a good core stabilization exercise. Thinking about keeping that right leg straight behind me. Foot is flexed, right hip is square to the mat. Nice. Awesome job right here. Stay with it, stay with it. Reach that arm. Yes. You got it. Nice work. You're almost there. Last five. Four, three, two, and one. Are you ready for the bonus round? Grab some water. There's a bonus round, you guys. It is quick and dirty. If you want to turn it off now and you're done. You're like, I'm done today. That's great. Good for you. You want to stick with it for a finish. Five reps, every move. Hit it one time through five reps. That's all you got to do. Five reps per move. You've already done them. We're gonna fly. Five reps per move. Knock it out. Finish it. Yes. Starting with that goblet squat. 5 reps. Goblet squat with a calf raise. Okay, let's do it. Come on. Bonus round in three. Two. Let's go. Squat. Calf raise. That's one. Come on. You're gonna do five. Two. You can always go at your pace if you need to slow it down. Four. One more. One more. Five. Take the dumbbell. Hold it the long way. Squat, clean, squat, press. Let's go. Squat, clean, squat, Push. That's one. Squat, clean, squat. That's two. Come on, come on. Nice. You only gotta do five. Right here. Number four. One more. One more. Squat, clean. Squat, press. Walk those feet in. Shoulders and triceps. Let's go. Push, bend, extend. Five reps. Five reps. Come on. Yes, you can. Right here, right here. This is three. Stay with it. Four. Come on. One more. One more. Up. Bend, extend. Nice. Sumo squat. Add that curl at the bottom. Here we go. Drop, curl and stand. That's one. Drop, curl and stand. Come on. Drive through those heels. Pull those inner thighs together. Two more. Two more. Curl. Nice. Last one. Last one. Curl. Nice. Dumbbell right hand. You can take the sacred stance. Deadlift row. Five per side. Let's go. Hinge row, stand. That's one. Ready? Five for side. Rock right from the right side into the left side. Nice. Come on. Two more here. Hinge row. One more here. Nice. Switch it out, dumbbell. Left hand, right foot forward. Let's go. Hinge row. Come on. Yes. You can finish strong. So stinking strong that's what you are today. 3. Two more. Two more. 4. Last one, last one. 5. Nice. You're gonna go to push ups. And you're just gonna give me five push ups. That's it, guys. Five push ups. Here we go. One. Come on. Two. Yes, you can. Three. Four. Five. Five. Squat pickups. Here we go. Set. Down, pick up. Each time you pick up counts as one. Let's go. One. Nice. Two. Come on. Yes. Three. Awesome. Four. Last one. Five. Take it to the ground. Five bird dog rows per side. You're gonna row five times on the right arm option. Kick that left leg back. Let's roll for five. Here we go. Five. Four, three, two, one. Switch it out. Roll it over to the left. Shoot that right leg back. Let's go. 5, 2 and 1. Awesome work. Great job. We go, Lynn. High fives to you at home. Crush the bonus round you didn't see coming, but I always love it. Right, dumbbells go up to the side. Let's cool it down. Let's come back to that quadrich position. A couple cat cows. I'm gonna drop the belly. Big inhale, exhale. Take a gaze towards your belly button. Hug that baby nice and tight. One more time. Inhale and exhale. Awesome job, you guys. So stinkin proud of you. From here, we're gonna thread the needle. So I'm gonna take my left hand, thread it underneath my right arm, and my right arm is gonna reach straight in front of me. Reach your right arm straight out. Left arm threads the needle. Left ear, left shoulder. Come to the mat. Hips can stay high. And now hold here for two breaths. Big inhale and exhale. Working on that shoulder mobility. Releasing that low back. One more breath. Now hold here. But take your gaze up and over to the left. Whoo. Feel the difference there. I love that. Right? Just that little change of the neck increases that shoulder. I love just that. Feel that pull on the shoulder. Nice. Bring it back to center. Awesome job. From here, we'll come up to a kneeling position. Okay. We'll go to the belly breath and then you're gonna step wide to a 45. So big inhale, exhale. Pull the belly tight. Right knee comes out to a 45 degree angle. Tick tock. My arms down. Open up the hips. Nice. Hold it here. Just pushing that right arm into that right knee. Nice. Opening up those hips. Inner thighs. Nice. Bring it back to the kneeling position. Another belly breath. Big inhale. Exhale. Left leg comes out to 45. Tick tock. The arms down. Gaze follows fingertips. Left elbow pushes into the left knee. Nice work. So proud of you guys for finishing the strength workout, let's come back down to that quadruped position. Shoulder stretch, other side. So right arm is going to thread the needle. Left arm is going to reach straight out in front of me. Nice. You're going to take two big breaths here. Big inhale and exhale. As you exhale, can you drop that ear and shoulder a little bit more into the mat? One more. Big inhale. Big exhale. Now take your gaze up and over to the right. Get nice and deep into that shoulder mobility. Awesome job. So good to keep those shoulders really mobile, especially as we get hunched over baby in the coming months. Nice. Bring it back up. Awesome job, you guys. So singing proud of you. We're coming up and we'll just come up to a standing position. Finish off with a big chest stretch. So chest expansion. Knuckles or interlace your fingers. Knuckles pull away from the tailbone right here. Think about spreading the chest muscles apart. So counter stretch to what we just did. And now take the hands over to over to the right hip, gaze over the left shoulder, drop the shoulders, open the chest and big reach back. Continuing to work on that upper body mobility. Like I said, in those coming months, as you're hunched over feeding a baby, gaze over the right shoulder. Really important. Trying to give you some moves you can carry with you into that postpartum, that fourth trimester. Go ahead, release arms. Flap the wings. So proud of you guys. Awesome, awesome job. Thanks for crushing today's prenatal workout. Full body strength training. You absolutely crushed it. And of course you can always find more of our workouts@nourishmovelove.com have a great day. Thanks so much for joining me for this prenatal strength workout. If you loved it, I would be so grateful if you dropped a subscribe to my YouTube channel here. And if you want to add on some safe prenatal core exercises, you can try this pregnancy Ab workout right here. Otherwise, you can find all of my pregnancy friendly workouts and this playlist right here. Have a great day.