35-Minute ADVANCED Pregnancy Workout (Strength + Cardio) | Safe for ALL Trimesters

Hi, I'm Lindsay Baumgren of Nourish Move Love. And today I'm coming at you with a 30 minute advanced pregnancy workout. I'm in my third trimester, so this workout is friendly for all trimesters but also third trimester friendly. And I have the awesome Rachel here. Hi. Rachel's not pregnant, but she's gonna be offering options today. This is an advanced pregnancy workout. We want you to be able to scale it to wherever you're at. I know some days I'm like, let's get after it. I'm feeling strong. And some days I'm like, I'm just here to show up and move. So you're gonna have options today. You can follow me or Rachel. Whatever feels good for you. All you're gonna need are some dumbbells. We have anywhere from 15 to 20 pounds. I also have Betty the box here. You could grab a chair, a couch, an ottoman, whatever. You have to add an incline to push ups. Planks. That's what I'm going to be doing. Rachel's going to show you the alternative. If you don't have a box, it's okay. Follow along with Rachel. Okay. We have options for everyone today. You guys. This is an advanced pregnancy workout. It is going to challenge you. You do your best and forget the rest. Here's what your workout looks like. You have five circuits. Okay? There are two moves per. You have one strength move. You're going to do for 45 seconds of work followed by 15 seconds of rest. And then you have one cardio or power move. You're only going to do that move for 30 seconds of work followed by 15 seconds of rest. So the rest is short. But the work time drops for your cardio power move. So give it a good push. Ok? You're going to do each circuit times three sets so you'll really get to know the moves. You'll master them. You're going to crush it. Five circuits. Let's do it together. It's 30 minutes. We're going to start with a warmup. You ready, Rachel? Let's go. All right, let's get started with a warmup. So feet are stacked underneath my hips. I'm going to take a little bit wider stance to make room for babies. Baby. I'm gonna place my hands right on my baby and we're gonna do a quick little belly breathing, right? So big inhale, belly expands, exhale, transverse abdominals, wrap tight around baby or hug the baby. Big inhale. As I exhale, I'm thinking about pulling Baby in and up. In and up. I like to put my hands on my belly. Big inhale, belly expands, exhale. Pull that baby in and up so my hands can mimic what is happening to my abs. Okay, one more. Big inhale, exhale. Those deep transverse abdominals wrap around shoelaces. Do to a shoe just like that. So now we're going to do one belly breath. One. Good morning. So big inhale, belly expands, exhale. Pull the baby in and up. Hug the baby. Hold here. Give me a hip hinge. Stand tall. Nice. Now inhale, belly expands, exhale, Hug your baby. And then give me a hip hinge and stand one more just like that. And then we're going to move on. Big inhale, big exhale, hip hinge. Nice. Now you're going to take those hands behind your head. You're going to keep that core nice and tight. You're going to give me one hip hinge, one side step squat. It looks like this, so. Good morning. Sidestep to the right. Squat together. Good morning. Step to your left. Squat together. Good morning. And a squat. So we're warming up here on that hip hinge. You're warming up the backside of the body. Posterior chain, hamstrings, glutes, low. Back on the squat, I'm warming up my quads, my glutes, right. So hips are mobile. Right here. Hips are mobile. Knees are stable. To support me, knees push out towards my outer three toes. Hips, knees. You're gonna hit it all today. I should mention this is a lunge free workout. I'm in my third trimester with my third baby. Experiencing some sciatica SPD pain. Lunges just don't feel good anymore. So I'm gonna show this whole workout lunge free. You take it at your pace. Okay? Nice. You're gonna give me one more each way. Hip hinge and squat. Last one. Last one. Hip hinge and squat. Nice. I'm gonna come over to the bench. Rachel's gonna go to the ground. Going to find a high plank. Rachel's going to take it from her knees. I'm going to do one incline. Push up to a down dog. So push up, push back. Down dog. Nice little stretch. Just warming it up here. Push up. Lead with the chest. Down dog. Flow through it at your pace. One pushup, one down dog. I like adding the incline so I can still get that full range of motion for the chest. Good stretch back. You can always do it from the floor. One more. Nice. Good stretch back. Now bring it forward and step your right foot up towards Your right hand. You're just going to give me a nice low lunge. Opening up this hip flexor. Push back, roll to the heel. Little quad stretch or I'm sorry, hamstring stretch. Back of the leg, forward hip flexor, push back, hamstrings. I love adding an incline. There's just so much you can do to stay active and mobile. Just adding a little bit of incline. Nice. One more and switch it out. Other side. Left foot up towards left hand. So I'm stretching right here. Hip flexor, roll to the heel. Hamstring. Nice little hip flexor. Stretch and roll to the heel for the hamstring. One more hip flexor. Awesome job. And hamstring. Walk it up. Walk it up to a standing position. And we're just going to go ahead and we are going to just give me some high knees right here. Option A, stay here with high knees. Option B, I'm going to go over to the box. I'm going to do step ups. Okay. If step ups feel good for you, go ahead, get after it. You can stay on the ground with Rachel. Right? If step ups don't feel good for you, you can always. When in doubt, the motto is squat it out. So you can always do rapid air squats. Options for everyone today. You guys, your pace, your tempo right here. Let's go for 4, 3, 2 and 1. Back on the ground, hamstring curls. Pull that heel towards the glute. Add the arms. Nice. Just pull and pull right here. We're going to finish that warm up right here for 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Nice work. Are you warm, Rachel? I'm warm. She's warm. She's ready to do this. Let's grab your weights. I'm gonna start heavy with my £20 between my legs. Use whatever you have. I'm have a 15 pound near me as we transition to move two. Okay, first circuit, two moves. First move is your strength move. 45 seconds on. Second move, power move. 30 seconds on. I'm going to do a squat to a snatch, alternating my pickup at the bottom. So squat snatch right, squat snatch left. It's a big powerful move. Power comes from my hips to drive it overhead. If you're not comfortable with the big snatch, follow Rachel. Squat, single arm curl press. You're going to slow down the movement with Rachel. Move number two. I'll show you. As we transition, little lateral movement. Option to add a dumbbell if you so choose. Yes. 45 seconds. Go slow with Rachel. Go a little bit faster with Me. You decide your workout. Go heavy. Nice wide squat stance. Dumbbells between your legs. Squat snatch in two. Let's go to the squat. Pick it up on the right. Snatch it up. Nice. I'm keeping that dumbbell nice. And I'm eating my hair is what I'm doing. There we go. Keeping that dumbbell nice and tight to my body. It's a big, powerful movement. Going heavy here. The power is coming from my legs, my hips, my glutes. Drive that dumbbell up overhead. Exhale up, inhale down. Switch it. You can always take these at your pace, guys. You can always grab lighter weights, heavier weights, okay? It's all timed intervals. You get as many reps as you get in that timed interval. Nice work here. Whoo. Dumbbell stays tight to the body. Drive it overhead, lock out the elbow. Nice. You're in the final. 5, 4, 3, 2 and 1. Awesome job. I'm gonna move those 20s just in front of me. I'm gonna grab that 15 pound lateral hop with a hand switch. So I'm here to here to here. Rachel's gonna take out the hop. Let's start. Dumbbell, right hand, push left in three, two. Let's go. This is only 30 seconds, guys. Only 30 seconds. Right here. Nice. It's a 30 second push pace to raise your heart rate. Rachel and I are gonna move at different tempos. She's giving you a squat, toe tap. Squat, toe tap. Reaching overhead. I'm adding that dumbbell. Gonna add some intensity. But I can still talk to you, right? We want that talk test. Make sure you can continue to talk and breathe throughout the workout. I really should have, like, done my hair in a pony. Last three, two, one. Just eating my hair. Pony's flying. Grab those weights again. Right back. We'll do those two moves two more times. Okay? Here we go. Weights between the legs. Squat snatch in three, two. Let's go squat. Pick it up. Snatch right. Nice. I might slow down my pace just a little bit here. Make sure I can keep breathing and talking to you. Big powerful movement overhead. Back to 45 seconds on the strength. 30 seconds on the power. Cardio. Not your typical pregnancy workout, right? This is advanced pregnancy training. If you are training prior to pregnancy, okay? This is for you, right? But you can always take it at your pace. You can slow it down. Some days I'm here, some days I'm at Rachel's pace. 10 seconds. All depends on how you're feeling today. Last 5, 4, 3, 2 and 1. Nice. I'm gonna drop down to that 15 pound. Little lateral hop movement. Start dumbbell. Left hand will push right. Push right. Breathe it out. 30 second push pace. 30 second push pace. In three, two. Let's go. Push pace. 30 seconds. Right here, you decide. Squat. Tap, a little hop, little dumbbell hand switch. Stay loaded in those legs using those big strong outer glutes. That's my gluteus medius, my hip abductors. Why are they important? They help me move side to side. And guess what else I do, guys? They stabilize your pelvic floor. Really important for pregnancy, postpartum recovery. Right here. Come on. Last five. Four, three, two and one. Whoo. Set it down. Walk it off. One more time. One more time through these, through these moves and you get a longer break. Here we go. Squat snatch. Squat snatch. Here we go. Breathe it out. Squat snatch in three, two. Let's go. Squat snatch. Nice work, nice work. Inhale down. Exhale up. Rachel, slowing it down with the curl press. Come on. Last time you're gonna do this move. Third set is the best set. Yes. You know what you're doing. Get after it. You get a longer break between circuits. Earn it. This is a strength move that's also gonna raise your heart rate, right? Come on. Nice work, nice work. Yes, you can. One rep at a time. Get that dumbbell overhead. Lock out that elbow. 10 seconds here, guys. 10 seconds. Stay with me. Last five, four, three, two and one. Heavy dumbbells up in front. 15 seconds. Let the heart rate come down. Hand switch, lateral hop. For the last time, dumbbell right hand push left. Push left. Last 30 seconds, guys. Here we go. Three, two. Let's go. 30 seconds of work, followed by a longer water break recovery rest. Come on, come on. This is your push. If you've ever heard of lit training, labor intensive training, this is your. This is your contraction time, right? That rest period, that break is coming just to prepare you for labor and delivery. Just like mentally, too, I feel like. Right? Yeah. Feeling mental toughness and physical toughness right here, guys. You got it. Last five, Four, three, two. And you're out. Walk it off. Recover. Nice work, Rachel. Water, guys. Circuit one in the books. Four circuits to go. I maybe shouldn't say that at the beginning of a workout. I shouldn't give you like, four. I should be like, oh, two circuits left. Okay. Circuit two, same thing. One strength move. One power push move strength move. Sumo squat, front raise. I'm gonna use just one dumbbell. It's gonna be my 15 pounder. Find a nice white sumo squat. Heels in, toes out, roll the shoulders down. And back. I'm gonna squat dumbbell between the legs. When I get to the bottom, lift up to shoulder height. Lower, stand tall. That is my strength move. Okay, cardio. I'm gonna set that dumbbell down right in front of me, and I'm going to wide, narrow, hop forward, hop back. Rachel's gonna walk it. I'm gonna do the jumps. I'm gonna take them slower. Okay? You do you your pace. One dumbbell right here between your legs. 45 seconds. Sumo squat hold, front raise. In three, two. Let's go. Sumo squat hold. Lift up to shoulder height. Lower. Stand tall. Sumo squat hold. Lift lower. Nice work. Nice wide squat stance. If you are feeling that pelvic floor pain, know that narrowing your stance will help, okay? So you don't have to go sumo. I like sumo. Still feels good for me. You can always narrow that stance. Okay. Bringing those legs closer together creates a little bit more hip stability. If you're with me and Rachel right here, you're thinking about pulling those inner thighs together as you stand tall. Squeeze. Nice. Up, down. That front raise is optional. 10 seconds. You can always omit the front raise. Hold that sumo at the bottom right here. Last 5, 4, 3, 2, and 1. Dumbbell goes down to the mat in front of me right there. I'm going to V up to it. Wide, narrow. 30 seconds. Rachel's gonna walk it. Dumbbell is just a marker for me, okay? I'm gonna go slow and controlled for this. 30 seconds. You do you. We go in three, two. Let's go. Wide, narrow, wide, narrow. So I'm jumping into a squat, and then I'm jumping back into a squat. Jack back option, V walk. It's like you're making a V with your feet, right? Goes out, comes back in. Goes out, comes back in. Nice work. Your pace, your tempo. This is your power push move. So if you're going with Rachel, you can pick up that pace, right? Low impact does not mean low intensity, guys. Three, two, and you're out. Nice work. Those are your two moves in circuit number two. Repeat them, rest for 15. Back to your sumo squat. Front raise. Breathe it out. Catch your breath. Here we go. Grab that dumbbell. One head in each hand. 3, 2. Let's go. Sumo squat hold. Front raise. Nice work, guys. Sumo squat hold. Front raise. Lifting just up to shoulder height. You're gonna feel that core turn on, right? Holding weight away from your baby. You can pretend this is your baby squatting, picking up your baby. There you go. We have another one at home. You're like, oh, so familiar, right? Total transparency. I have two at home. We had a really rough night last night. We were up till 3, 3am Puking with the toddler. It happens. You guys, right? I'm just here today. I'm gonna do my best. Forget the rest. You do the same. I know a lot of you guys at home are in the same boat. Maybe you had a sick kid last night. Maybe. It's a snow day, Kids are home from school. This is your mental reprieve. This is you time. Come on. Five, four, three, two. And you're out. Walk it out. Take that dumbbell, set it on the mat in front of you. Gonna V up to it, little B Jacks. Hop it or walk it. Whatever feels good for you today. Yes. Let the heart rate come down. Here we go. We go in three, two. Let's go. 30 seconds. 30 seconds. Push pace. That 15 second rest goes really fast, right? But I like the intervals. 45 on the strength. 30 on the cardio. It's easier to wrap my head around. 30 seconds, right? You can do anything for 30 seconds. Yes, you can. Just keep moving. You're in the final. 10. 9. 8. You got this. 7. Stay with it. Yes, you can. Come on. 3, 2. You're out. 1 more time. Nice work, Rach. Go. One more time. One more time. Supo. Squat front. Raise. V Jacks. Last time. Third set is the best set. The best set how we've been doing this for a little bit together. Three, two. Let's go. Squat. Lift the shoulder height. Stand tall. Hold those inner thighs, those adductors together as you stand. You also think about lifting your pelvic floor. Nice. You got it. One rep at a time. 45 seconds. Last time you do this move. Yes. Come on. Knockout. Circuit two. Right here. So strong. That's what you are today. Come on. Come on. Starting to feel those legs. Yes. This reminds me of the first time I went to one of your bar. And I was just not prepared for what was gonna come. I trained for me a lot. And I was like, I'm gonna be fine. And I died, right? My legs, my core. That's what this reminds me of. Harder than it looks. Always. Guys, come on. Three, two, and one. Nice work. Set that dumbbell in front of you. Walk it in. Here we go. V Jacks. For the last time. Get that longer break in between. This is your last 30 second push of circuit number two. Knock it out. Here we go. Three, two. Let's go. Beautiful thing is you get to take it at your pace, right? What does 30 seconds of intensity look like for you today? Okay? This is where I'm at today. Where are you at today? You worry about you. You do your best, right? Come on. Nice work. Nice work. The strength training for your legs and your heart, you got about 30 to 50% more blood volume going through your body. That means your heart has to work harder. That's not right. Strength training for your heart. Last. 5, 4, 3, 2. You're out. Awesome job, Rachel. Two circuits down. Let's grab some water. Now you got three left. That feels better. Feels better. Yeah, that feels better. Circuit number three. I'm gonna bring this box into play. If you don't have a box, follow along with Rachel. Okay? One dumbbell. Make it heavy. I'm gonna go £20 and I'm gonna get Rachel the other £20, because I know she can. Okay, dumbbell. My right hand, left foot forward. Right toe popped. Staggered stance. Hip hinge, deadlift, single arm row. Stand up. Hip hinge, deadlift, single arm row. So it's a staggered deadlift row. We'll switch sides each time. And then I'm going to set this down and go to box. Step ups. Rachel's going to give you some knee slams from the ground, all right? Stagger, Deadlift, dumbbell. Right hand, left foot forward, right toe popped. 80% in the front leg, 20 in that back toe. Hip hinge with a row at the bottom. In three, two, one. Hip hinge, row at the bottom. Stand tall. 45 seconds. Right here. I call this the mommy move. Why? We are strengthening your major mommy muscles. Okay? Your hamstrings, your glutes, your low back, your upper back and core. These are the big mommy muscles. Guys, how often are you bending over picking up stuff off the ground, picking up a baby, picking up a laundry basket, putting away groceries? These are your mom muscles right here. They're big, they're strong. Go heavy. Legs and back. Come on. My two favorite muscle groups to train, right? They're the foundation of our core strength. 10 seconds. That's how we stay injury free. We strength injury free. We strength train them. Come on. 5, 4, 3, 2. You're gonna give me one more. Nice work. I'm Gonna set that 20 pounder down and I'm gonna head to my box. I'm gonna give you those box step ups I did in the warm up. Bridge is gonna give you a knee slam. Slam it, switch. Slam it, switch. Slam it, switch. Slam it, switch. Yes. We go in three, two. Let's go. Your pace, your tempo. Step ups are one of my favorite pregnancy exercises. For me personally, they feel good. They get my heart rate up. Big, strong glutes drive through that heel. Full foot on the box, okay? Like I said, if you don't have a box. If I'm working out early in the morning, I have low ceilings. I'll take it to Rachel's move. Slam that knee Drive some power and intensity. 30 seconds. Push right here. You're in it for five, four, three, two. Rest for 15. Those are your two moves now, Sager deadlift. Right leg forward, left toe pop. Dumbbell. Left hand hinge row on the left. Okay, that's your move. You're on in five. Here we go. Set it up. We go in three, two. Let's go. Hip hinge row. Nice. Tantal. Put that other arm out for counterbalance. I like to put it right on my right, on my belly. Feel those ab muscles. Engage. Feel that core. Work for me. Make that mind muscle connection. I learned that after postpartum. Really important for me to make that mind muscle connection. Make it right here. Nice work. Come on. Think about those hamstrings, those glutes and back pull from the elbow. Elbow to hip. Lower with control. Nice. Elbow to hip. Lower with control. You got it. Awesome work, guys. Let that hurry come down. You're gonna pick it up with those step ups or slams in 10 seconds. Here we go. Finish strong. You're in it for five, four, three. You're gonna give me one more. Two and one. Nice work. Dumbbell's gonna go down. You can do box step ups with me. Knee slams with Rachel. 30 second push, guys. Ready to raise that heart rate again. Let's go. Little ponytail tighten. Get ready. We're moving in three, two. Let's go. Plant that full foot on the box. Drive through that heel. Stand up. Come on. Slam that knee in with some power and intensity. You can add those arms bigger the arms, higher the heart rate if you're on the ground. Come on, come on. Just keep moving. Just keep moving. That is the motto of the third trimester, right? Just keep moving. It's like Nemo swimming. Just keep swimming. Come on. Right here, right here. Let's go, guys. Last five. Four, three, two. And you're out. Recover. 15 seconds. Take it down a notch. Let the heart come down this time. You're going to alternate every time. So I'm here. Hip, hinge, row, stand tall. Hand switch. Hip, hinge, row, stand tall. Hand switch. Let's start. Dumbbell right hand in three, two. Let's go. Hinge row on the right. Stand tall. Feet parallel step the left leg, back row, left. Switch it out. Little B stance. Little sacred stance. Switch each time. Nice work. One row each time. Nice. Set three. Set three. Finish it, guys. Finish strong. Nice work. If you start to feel this in the low back, you can always find a bench to put your hand on. Support that core. Really, you're trying to work on strengthening your core here just as much as your back and hamstrings. Nice work, nice work. Stay with it, guys. One rep at a time. Let's go. 10 seconds. 10 seconds. Finish. Circuit three. Nice work here. In it for five, four, three, two and one. Nice work. Dumbbells down last time. Step ups or slams. Last time. Circuit three. Come on. Your pace, your tempo. I'm working for that longer break. Yes. Burn it. Here we go. Find that box or drive that knee in. Three, two. Let's go. Drive it. Come on, come on. It's your 30 seconds. What are you gonna do with it? Can you add some intensity? Third set. Working for that longer break right here. Come on, come on, come on. You got this. One at a time, guys. One at a time. Stay with it. So strong. Right here. Give me 10 seconds. What does that look like for you? Final 10. Nine, eight. You got this. Seven. Stay with it. Six. Five, four, three, two. You're out. Three circuits down. Now. You got two left. That feels better. Grab some water. Two left. That feels the best yet, doesn't it? I'm gonna come to the box again. Two tricep dips. Reverse plank walkout. So my knees are bent. I'm going to dip, dip, walk out, out. In, in. That doesn't feel good for your wrists. Gonna follow. Rachel can always take it from a seated position. Overhead triceps. Okay, that's move one, Move two. Lateral shuffle. We're just gonna shuffle, tap, shuffle, tap. You use what space you have. Little shuffle, tap, little shuffle, tap. Maybe we'll just do one shuffle because that's what space we have. All right, I'm here. Two tricep dips, one reverse plank walkout. Rachel's got overhead triceps. Take it from a kneeling position, a seated position, if that feels better for you. Roll the shoulders down and back. Here we go. We go in three, two. Let's go. So I'm bend, extend, bend, extend. Walk my feet out, walk them back in. Bend, extend, bend, extend. Walk them out, walk them in. Nice work. Making plenty of space for baby between my legs. Rachel's got you with overhead triceps. If this doesn't feel good for your wrists, right, you're gonna Give me an overhead tricep extension. She's got that dumbbell. She's thinking if she's looking in a mirror. Hide the dumbbell, then show the dumbbell. Hide the dumbbell, then show the dumbbell. Hide it behind your head and show it. Strengthening those triceps. Back of the arm right here. They're getting nice and buttery. Ten seconds. Yes. Rachel, stay with it. You got this. Last five, four, three, two, and you're out. Nice work, guys. Lateral shuffle. We're just gonna go one shuffle. So I'm gonna go shuffle, shuffle, shuffle, shuffle. Side to side shuffle. Yes. Let's push to our left. Push your left in three, two. Let's go. 30 seconds. Shuffle, shuffle, shuffle. Nice. You don't have to leave the ground. This is up to you guys. We're just training in all planes here, right? Getting that side to side movement in, training those outer glutes. We went front to back on the V walks, the V hops, right? Nice work. You got it on. You don't have to go for the ground. Maybe it's your knee today. Maybe it's your knee. Where are you at? You do your best. Forget the rest. Let's go. Last five, four, three, two, and walk it off. Nice work, guys. Those are your two moves in circuit four. Let's repeat them. Let the heart rate come down. Heart rate come down. I'm going to find that box. Two tricep dips, reverse plank walkout. Rachel has overhead triceps. Two. We go in three, two, one. I'm gonna say Rachel's move is harder. I'm not gonna lie. I'm struggling a little bit. You gotta stay on those triceps the whole time. It's also a good form check for me, because I know you're right here. And you can see. This is where I'd say, Rachel, if I came up to you and punched you in the gut, right? Ooh, there it is. Instantly, you get that tailbone tuck under, right little punch the gut. Obviously, I'm not gonna punch you if you get a baby, but. Or anytime. Or anytime. Or anytime. You get the drill, though, right? It makes you think about, what would you do if someone came up to you and punched you. They got you. Tuck that tailbone under. Think about spreading that mat apart underneath your feet. It's going to activate your glutes, your quads. Keep that core turned on and active through every exercise, every exhale. Today is an opportunity to hug your baby with your abs. Come on, come on. Five, four, three, two, and one. Holy Bananas, Triceps. Whoo. Starting to feel spicy up in here. Okay, lateral hops. It's 30 seconds. Let's step left. Push right. You got more space. Go for two shuffles. You do you. We go in three, two. Let's go. Little shuffle, little shuffle, little shuffle. Okay. Get to where you can get to stay loaded in those legs. Move at your pace. It's your 30 seconds. You want to make it big. Go for two shovels, three shuffles. I don't care. Just move. You're strong and you're athletic. Yes, you are. Come on, stay with it. Yes, you can. For me, it always feels good to feel like an athlete, even in my pregnant body, right? Makes me feel strong and capable. Let's go. You're here for three, two, one. There's one thing all moms should feel. It is strong and capable. Yes. You need that going into every day, right? It's not hard. It's not easy. I should say to tackle day. It's hard. Every day is hard. Here we go. Three, two, one. Just talking like after two years of a pandemic, school closures like, so much mental resilience. Thank goodness for fitness. It helps make me physically strong and mentally strong. Right? That's our third set, Rachel. Yeah. Goodness. Yeah. Thank goodness. Third set on the triceps, baby. You're not gonna sneak a next one throwing in here? No, I'm not. Knock it out. Knock it out, guys. This is it. Yes, you can. Come on, say it. Say, yes, I can. Yes, I can. Right here. It burns. I know. We're right there with you. Come on. You're gonna feel these little triceps tomorrow. Yes, you are. 10 seconds. 10 seconds. You got this. Stay strong for 5, 4, 3, 2, and you're out. Holy bananas. Right? Got a little ugly face on that one, right? Shake it out, shake it out, Rachel. Four circuits down one. Here we go, guys. Grab some water. Shuffles right. Oh, lateral shuffles. Oh, my goodness. We go on three. Almost. This is why she's here, guys. That's why she's here. Lateral shuffle in 3, 2. 30 seconds. Like I said, I feel like I'm postpartum right now. My little 2 year old was up all night puking. Thank goodness for mother in law today. Watching her, I got like two hours of sleep. I was like, I swear my husband's out of town on a trip. I was like, this is preparing me for those sleepless nights and I'm not ready yet. I like my sleep. Come on. 10 seconds. Whoo. Push it, push it. You got this, guys. Last five. Four, Three, two, and one. Whoo. Now you're done with Circuit four. One circuit left, it's Circuit five. You want the good news? We only do it twice. Awesome. Twice, guys. Only do it twice. Okay, two moves. Move one. Two squats, two curls. I'm gonna grab my 15 pounders. Two squats. Okay, down, up, down, up. Two bicep curls. Two and two. You can hammer them. You can do them standard. I'll do standard. First set, hammer. Second set. Okay, now we're gonna do a little incline. Push up, knee drive. Are you ready, Rachel? Let's go. Finish it two times through, guys, we're on in three, two. Let's go. Two squats. Down, up, down. Two bicep curls. Curl nice. Curl back to those squats. Down, up. Drive through those heels. Nice on the squats. The knees should be pushing into those arms. Knees track out towards those outer three toes. You got it on the curls. Control it up, control it down. Nice work. You got it. Two squats, two curls. You're doing it. Circuit 5. Finish strong, right here. Legs and biceps also. Mommy muscles, right? Legs always carrying a baby around. I swear, my biceps steps never looked as good as when I had two kids. Come on, let's go. That's 5, 4, 3, 2. Give me one more curl. Nice. Awesome job. Weights go down. I'm gonna do one incline, push up. Rachel's gonna give you knee drives from a standing position for the cardio. I'm gonna do one push up, step drive. Alternate my step in each time. Yes. 30 seconds. We go in three, two. Let's go. Push up, step drive. Now I switch the lead foot. Push up, step drive. This is, I would say, my second favorite pregnancy move I've come up with during this pregnancy. Sometimes I'm just doing workout videos and I'm like, it's not gonna work for me anymore. I'm gonna do this. I like this move right here. That's where the best moves come from. Right? Right. Little incline, push up. Working that chest, getting that full range of motion. Little step, knee drive for the cardio. You're in it for 5, 4, 3, 2, and 1. You're out. Nice work, guys. One more time. That's it. Two squats, two curls. Last time. Let's go. Hammer curls this time. Switch it up. Yeah. Two squats, two hammer curls. Palms face in. Roll those shoulders down and back we go in three, two. Let's roll. Squat, squat. Give me two curls. Curl and curl. Nice work. Back to those squats. What do you Think of the format, Rachel. Do you like the 45, 30? I love it. I feel like it's so mentally nice. It's like you do the longer one first, right? It's nice that it drops. It is nice. That little time drop. A lot easier to wrap your mind around. Makes a big difference. Like 15 seconds. Big difference. When you think about it, when you're. When you're doing the work. When you're doing the work, it's hard. Come on, right here. Finish strong. Put in that work. You guys finish strong right here. You got this. Nice work. 10 seconds here. 10 seconds here. Come on. Yes, you can. Last five, four. Give me two squats. Three, two, and you're out. Nice work. Dumbbells down. Push ups with me. Push up. Step in. High knees with Rachel. This is your big finish, your big finish, your 30 seconds. Put your name on it and make yourself proud right here. Yes. We go in three, two. Here we go. Cool down is on the other side, guys. Cool down is on the other side. You got it. You got it. Come on, come on. So strong. Yes, you are. Finish strong right here. Nice work. One rep at a time. This is going to be definitely an advanced third trimester workout. You guys, I am feeling this right now. Come on. 10 seconds. What does that look like for you? 10 seconds. What do you got right here? Last three, two. And one more push up because you can. There you go, Rachel, awesome job. High fives you at home. Grab a quick sip. You're gonna cool down and stretch it out. Yes. I am so proud of you. So stinking proud of you. Okay. You could always grab a stability ball or use your box. We're just gonna come down. Nice sumo squat here. Catch your breath. Give me a shoulder drop center and a shoulder drop as you catch your breath. Nice work. Just stretching through those shoulders, that chest. If you just did those push ups. Oh, those inner thighs, outer glutes. Yes. It all worked so hard for you today. So proud of you guys. So stinking proud. Nice work. I'm gonna come to the box. Rachel's gonna go to the ground seated, figure four. So I'm gonna sit on my booty. I'm going to take my right ankle to my left knee. I'm going to just sit up nice and tall. We're stretching our paraphormoris, our outer glute here that we worked in all those side to side movements. Option A, stay here. Option B, I can take both hands to my knee, give it a nice little gentle pull and twist. Chiropractor Taught me this one. So good. If you have sciatica pain, okay. A lot of times we want to hinge forward. Flexion causes the disc to bulge, causes sciatica. Extension is what we want. Learn something new every day, right? Always learning. Switch it out. Same thing. Other side. Keeping your glutes nice and loose. Right here. You can just sit up nice and tall. Think about spreading your sit bones apart. Your butt bones. Option, Stay here. Option. Both hands to the knees. I'm going to gently pull up and rotate, looking over the shoulder. Nice work, you guys. I'm just so proud of you for showing up and working hard today. This is not an easy workout to accomplish. Flush whatever trimester you're in. Or maybe you're not even pregnant. Maybe you're postpartum. An awesome postpartum workout, right? Come back to center. I am just so proud of you for being here and working hard. Reverse tabletop. Rachel, you're going to stay right there. You're going to push into the heels. I'm going to show up from an incline. Rachel's got it. From the ground, let the neck drop. Just open up the chest shoulders. Think about spreading your chest apart, driving through those glutes and hamstrings for three, two, and one. Nice work. Gonna come up to a standing position. One more final stretch. Chest expansion. Hands come behind the back. Big exhale. Open up the chest. Now take both hands over to your right hip. Take your gaze over your left shoulder. Drop the shoulders, open up the chest. Nice. If you have another baby at home or you spend time hunched over a computer, a great stretch, guys. Come back. Big chest expansion. Hands come over to the other hip. Left hip gaze goes over the right shoulder. Nice. Go ahead, release those hands. Flap those wings. That is your 30 minute advanced pregnancy workout. And you crushed it, Rachel. And you crushed it at home. So proud of you. If you like this workout, we would love for you to check out more of our workouts@nourishmoodlove.com drop a subscribe to our YouTube channel and go ahead and follow along with us on social. We have a full pregnancy workout plan, 30 days, totally free. And we also have a postpartum plan. When you get there and you're ready. Okay. You just find all of our pregnancy friendly or postpartum, non pregnant workouts, whatever you're looking for@nourishmoodlove.com have a great day. Thanks so much for joining me for that workout. If you loved it, I'd love if you dropped a subscribe to my YouTube channel. And if you want some prenatal stretches to follow up with, check out this video. And if you want to check out all of our pregnancy workouts, you can find them in this playlist right here. Have a great day.