35-Minute Bodyweight Prenatal Workout (Full Body Strength + Low Impact Cardio)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and we are coming at you with a bodyweight prenatal workout. So this is totally bump friendly. I am about 26 weeks pregnant and I have the awesome Rachel with me. Hi. She is not pregnant, but she's gonna be showing options for today's workout. How you can scale it up whether you're in your first trimester or how you can stick with me and scale it back if you're in your second or third trimester. So you get to choose. It's your workout and it's totally equipment free. So no equipment. All I'm using is my body weight. But I do have Betty the box here. You'll see I have this awesome box and what this is for, it's going to add an incline to my planks, my push ups. Okay. So I'm going to be using a box. You could always grab a chair. You could use a set of stairs. You could use the third set on your staircase. Use whatever you have available to you if you don't have a box. Rachel's going to show you how you can do every exercise from the ground today. So you get to choose. Okay. This is what your workout looks like. We have 12 body weight exercises. We're going to be super setting strength training with low impact cardio. You get to choose your impact on the cardio and how much you want to push yourself. Okay. But we're definitely going to raise your heart rate today if you choose and you have those 12 exercises are broken into six circuits. There are two exercises per circuit. You're going to do each exercise for 30 seconds of work followed by 15 seconds of rest. So it's going to be short intervals of work, short intervals of rest, and you're going to repeat it times three sets. So we'll do every circuit times three sets. You'll get familiar with the moves and it'll round us out around 25 to 30 minutes. Okay, you ready to rock this, Rachel? Let's go. Let's go. She says, all right, all you need is your body weight. We're going to get started with a warmup, and then we're going to jump right into this bodyweight workout. So feet are stacked underneath my hips. Let's do a big inhale. Reach up nice and tall. Tuck your pelvic floor. So tuck your tailbone underneath your rib cage. Right. Nice. Ta. Breathing. Big inhale. Belly expands. Exhale. Tuck that tailbone. Pull that belly nice and tight. Reach up and then pull those elbows down towards your hip pockets. Nice. Reach up nice and tall again. From here, you're just going to pedal your arms back. Soft bend in the knees. Just warming up those shoulders. Core stays nice and tight. Let's switch directions in three, two, one. Let's go ahead. Sweep it forward. Nice warming up those shoulders. We're gonna use everything today from shoulders down to legs. And then just take those arms, just flap them out for a little bit. Just flap it out. Open up the chest, the shoulders. Nice little stretch. Whether you're starting or ending your day here. And we're gonna go right into squats in 3, 2, 1. Body weight squat. So I'm sitting my hips back. Nice. Knees are going to track out towards my outer three toes. I'm gonna drive through my heels to stand tall. Okay. There will be the option to do lunges today. If lunges don't feel good for you, you're going to keep two feet on the ground just like this. Bilateral movement if that's going to feel better for your pelvic floor, your tailbone. If you're STR with a little SPD or sciatica. Okay, nice. Right here. Just squat it out. You got it. Nice. Go for four. Awesome. Three, we're going to hold at the bottom. And two, and hold it here. Just pulse it out for eight. Seven. Feel that fire start to build in those legs. Final four. Three, two and one. You can plant your hands on the ground. Now. If you're with Rachel, you can step back. She's going to go back into a plank position. You can turn this way. Actually, Rachel, I'm going to go into an incline plank. Okay. So I'm going to be using my box. You could use chair, you could use a staircase. Whatever you have right here, you're gonna fire up that core. You want to make sure if you're on the ground, you can drop your knees to the ground or you can hold it from your toes. If you still feel capable of doing that without any coning or doming in your midsection. Hold it here. Activating the shoulders, the core. Pull up on the kneecaps. Nice hold here. You're gonna give me two push ups. So lead with your chest. Down, up, down, up. Now push up and back down dog. So I'm gonna do an incline down dog. Rachel's doing it from the ground. Pedal out your heels. Alternate those calf petals. Nice. Stretch out the calf, the ankles right here. Stretch through that low back. Shift forward again. Back to high plank. Another push up, down, up. Let's go down dog. High Plank option. Add the push up. Down dog, high. Plank option. Add the push up. You can always drop to your knees for the push up. You decide. Down dog, high plank. We're gonna do one more right here. You're like, what? This is the warmup. Getting it all nice and warm. Last one. Awesome job. From here, I'm just going to walk my feet under and I'm going to take a nice little forward fold. Rachel can take a forward fold that way. Just opening up the low back, the hamstrings. Nice. Walk it up to a standing position. From here, we're going to do some jack taps. So 45 degrees. I'm going to tap and tap. So I'm slightly chopping that foot in front of me. Low impact jumping jack right here. Tap that foot in front. Big arms, bigger the arms, higher the heart rate. That's how we're going to get in this low impact cardio. Go. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. We're gonna go back to those squats, but you're gonna step side to side. So I'm gonna step left stand, right stand, left stand. Imagine there's a bar here that you're ducking under, doing a little limbo underneath it, right? So come back to this in today's workout. Gonna add some jabs to it. Nice. Right here. Four. Nice. Three and two and one. Okay, we're nice and warm. We're going to jump into this workout. If you need an additional warmup, you can hit, pause, and do so. But we're going to jump into our first circuit. Okay, we're going to hit the legs in the first circuit. It is a two pulse squat with a calf raise. So we're going to do that squat. You're going to Pulse for two at the bottom. Pulse 2, drive to the toes. Pulse 2, drive to the toes. Calf raise is totally optional. If you're struggling with calf cramps in the middle of the night and it doesn't feel good for you to absolutely omit, the calf raise is totally optional. 2 pulse. Squat with a calf raise. You're going to do that for 30 seconds. We'll rest for 15 seconds. I'll explain. Move two as we go. Because I'm nice and winded myself right here with this baby bump. I'm right with you. Heart rate gets high. Really, really fast. Right? Okay, Here we go. Two pulse. Squat with a calf raise. It's only 30 seconds. Yes. We go in three, two. Let's go, let's go. Pulse two, drive to the toes, pulse, two. Drive, drive. Sit for two and drive. Nice. Weight in the heels, transfer to the toes. Weight in the heels, transfer to the toes. Knees track out towards those outer three toes. Nice. Chest stays up using those big, strong legs. Using my glutes, my quads, my calves to drive me up. Nice work, guys. Right here. Come on. Five seconds. Five, four, three, two, and one. Rest and recover for 15 seconds. You're gonna go into a swing squat, okay? So my hands are gonna swing back behind me as I squat. Drive overhead as I stand. I'm still adding that calf raise at the top, okay? It's 30 seconds. It's big, it's powerful. Three, two, one. So it's like a squat jump, right? But I'm not leaving the ground. I'm just swinging those arms up. Okay? Now, if I swing the arms too far behind me, you'll start to see my midsection cone. So I'm gonna keep those arms just right here. I'm gonna swing up to shoulder height. That's what works for me. I have existing dykes. This recti. My third baby. We're all at a different level. You do you. Come on, let's go. Push it. 5, 4, 3, 2, 1. Rest. Recover for 15 seconds. We're gonna repeat those moves two more times, starting with your two pulse. Squat with a calf raise. Okay, we go back to that. Let the heart rate come down. Strength paired with cardio. We go in three, two, one. This is your chance to slow it down. Pulse two. Drive. It's your 30 seconds. Okay, if you need to go slower here, go for it. Okay? I just want you to keep moving for the 30 seconds. Your pace, your tempo. You're gonna pick it up for move two. Move one is strength, move two is power. Ten seconds here, guys. Starting to feel those legs fire up. Yes. Come on. 5, 4, 3, 2. Recover. Walk it off. 15 seconds to rest. Swing squat. I'm gonna drive my arms up to my shoulders. Rachel's gonna go overhead. Do what feels comfortable for you. Option, add the calf raise. It's your chance to pick it up. Right here. Big, powerful move. In three, two, go. Arms back. Drive. Drive. Come on. Can you get up to those toes? Let's go. Drive it. Really using those legs. Think about powering your hips forward as you stand. Tuck that tailbone under that baby bump. Whoo. Each rep. You got it, you guys, come on. 10 seconds. Yes, you can sit those hips back. Give me that full squat. Last. 5, 4, 3, 2. You're out. Walk it off. Nice work, Rach. One more time, you guys. One more time on those two moves and then we're going to transition into a new set of exercises, right? Supersetting. Bodyweight, strength. Bodyweight. Cardio. Two. Pulse. Squat. We go in three, two. Let's go. Pulse two. Drive to the toes. You have that option to drive to the toes. Add the caf raise at the top. Totally up to you, right? You got it. Come on. Drive those hips forward as you stand. Think hold at the bottom, power at the top, hold at the bottom, power. Yes, you can. 10 seconds here. Really feeling those legs. Fire up. You got this. Last 5, 4, 3, 2. Recover. Nice work. Walk it off. 15 seconds. Walk it off. Shake out the legs. Swing switch. Squats for the last time. Let's go. Power up through those legs. Power up through those legs. It's only 30 seconds. Yes, you can. Three, two. Let's go. You can do anything for 30 seconds. Yes, you can. Come on. Keep breathing. Nice work. Talk test is always a good test to use. I get to use it because I'm talking to you. Make sure that I continue to be able to talk through each other. Exercise. Heart rate's not getting too high. Still want to push my pace. 10 seconds. Come on. You got it. Yes. You can finish strong right here. 5, 4, 3, 2, 1. Nice work, Rachel. Circuit one, that was nice and sweaty. Grab a quick sip of water. We are off to the races. Moving on. Circuit two, a little bit more upper body. We're going to go back. I'm going to go to that incline and do one incline pushup, one shoulder tap. Rachel's going to do this from the ground. I like the incline pushup because I get the full range of motion with my baby bump for the upper body, but it takes some pressure off my core. So I'm going to do one pushup, one shoulder tap, one pushup, one shoulder tap. Ok. Moving through this very slow and methodically. You're not going to get a ton of push ups in. Take it at your pace. Go right from there into a box. Step up. Rachel's gonna show you how to do the box. Step up from the ground. Okay? Do your best. Forget the rest. Let's go. Another 30 seconds. One push up, one shoulder tap. We go in three, two. Let's go. Push up, shoulder tap. Make sure you get nice and stable at the top before you move that hand for that shoulder tap. Hips are gonna stay square to the ground the entire time on that push up. I'm leading with my chest. Elbows are falling about 6 inches away from my ribs. Nice work. Guys, awesome job on these push ups. 10 seconds. Yes, you can. Slow and steady. Come on, finish it. Last. 5, 4, 3, 2, and 1. Nice work. I'm gonna go into a box step up. Alternating, planting my full foot on the box, driving through the glute, alternating each leg I step up with. Rachel's going to give you a reverse lunge with a knee drive. Okay, we go in three, two. Let's go. So we have options. I know that when I wake up early in the morning and work out from my basement while the kids are still sleeping, I don't necessarily have the ceiling capacity to do a full box step up, have lower ceilings. So I'll take Rachel's option. Now, if doing a lunge, this doesn't feel good for your pelvic floor. If you have some of that instability, SPD or sciatica pain, you can always just give me standing knee drives. Okay? March it out. Three, two, recover. Okay, those are your two moves. We're going to superset them again. One push up, one shoulder tap. One push up. One shoulder tap. Box step ups or lunge knee drive. We go in 3. Set it up. 2. Let's go. One push up, one shoulder tap. You only got to do 30 seconds of push ups, guys, and you're alternating it with a shoulder tap. So it's slow and controlled movements here. Get that full range of motion. Lead with the chest. Big exhale. Pushes me back up to the top. Come on. Nice wide base with the feet for those shoulder taps. Ten seconds here. Yes, you can. Stay in it, stay in it. You're doing so awesome. Last four. Three, two, recover. Nice work. I'm going back to back step ups. Rachel's gonna give you a lunge knee drive. Your option would be squat knee drive. Squat knee drive can always go back to squats or just standing knee drives. All right, we go in three, two. Let's go. Options for everyone. The box step up is, I have to say, one of my favorite exercises for pregnancy. I love it. Great way to get deep into these glutes. Also raises my heart rate really fast in a low impact way. Strength and Cardio. Come on. 10 seconds. You got it. Stay with it, guys. You're in it for four. Three, two, recover. Nice work. Two sets down, one more to go. Let's finish it one more time through Push up. Shoulder tap, lunge knee drive, or box knee drive. Almost there, guys. Almost there. Three, Set it up. Let's go. Push up. Come on. Last time. You're gonna do push ups today. I should double check my Workout plan. Make sure that's true. Can't make promises that you can't keep, right? Can't make promises. That's like one of. I was like, 10 seconds, and my husband's like, you count and you're like, 10, nine. He's like, that's a true group fitness instructor. I'm like, I know. Or you do the sneaky. Three, two, one, right? Come on. Five, four, three, two, and you're out. Right? You're like, is she counting fast or slow today, right? It's all getting laid out there. It's all getting laid out there. Box. Step over. Lunge. D drive. Last time. We go in three, two. Let's go. Come on. You got it. Last time. You're gonna do it. Push that pace if you can. It's just 30 seconds. So I love this workout. 30 second intervals. I can wrap my mind around doing an exercise for 30 seconds, right? Yes, you can. Just keep moving. You're in the final ten. Let's go. Finish big right here. Last five, four, three, two. Recover. Nice work, Rachel. Two circuits down. Grab some water. Nice work. Moving on, circuit number three. We're gonna go back to squats. Okay? Squats and tricep dips. Pair upper body and lower body. For the squat, Rachel's gonna do an 80, 20 squat. 80% in her right leg, 20% her left toe. Again, if bilateral feels better for you, both feet on the ground. Go for it. I'm gonna come to the box. 80% in that right leg, 20% in my left heel. So I'm gonna pop my heel. I'm gonna sit my butt to the box stand. Really focusing on that right glute. Driving through that right glute. Okay, 30 seconds. We're gonna do 30 seconds right leg. 30 seconds left leg, and then we'll go bilateral. Both feet on the ground. Ready? Let's go. Let's do it. Squats in three, two. Let's go. So you're thinking it. Think of it as almost like a single leg squat. This is a safe way to do that during pregnancy. Again, if you struggle with that sciatica pain, or spd, sometimes two feet on the ground is better. Okay. If I can, I still like to challenge myself right here. I like squatting to a box. Gives me stability, balance, control. Right here. Driving through that right glute. That's your focus. Nice work. You got it. Finish final three, two, last one. Nice work. We're gonna go into tricep dip, so I'm gonna stay right here. Rachel's gonna show you how you can do tricep dips from the ground. Fingertips are gonna face your butt whether you're on a box or a chair or you're on the ground. Okay, you're gonna lift those hips. Rachel's gonna lift your hips. I'm gonna keep my knees bent at 90 degrees as well. Tricep dips in 3, 2. Let's go. Nice for me. I'm thinking my back is grazing that chair, that step, that ottoman, whatever you're using now. The farther I walk my heels from my butt or from the chair, the harder it's going to get right. Trying to find that nice ground between challenging myself, not putting too much pressure on my core. Elbows are going to shoot straight back. Rachel's just going to tap her bottom. Push right out of it. You got it. 3, 2, and 1. Nice work. Tricep dips. Quick and dirty, right? They get the job done. Movement, but dang, you feel it, right? Okay, this time you're gonna go 80% in your left leg, 20% your right toe. If you're with me, same thing, but it's right. Heels popped in. Three, two. Let's go. Put it back. Stand up. So I'm sitting my butt to the bench, driving out of it. Nice. Also a really great way to to come back postpartum as you start working on single leg exercises. I know I have some goals postpartum. Get back to doing a pistol squat. Right? That's a super challenging move. Takes a lot of strength. I'll probably spend a year doing this before I get there. Right? But that's good. You gotta put the building blocks in, have that foundation. Come on. Go for 3, 2, and 1. Nice. Back to tricep dips. Back to tricep dips. You give me a chance about midway through this workout. Circuit three, let that heart rate come down. We'll push it back up in circuit four, five, and six. All right, tricep dips, guys. Here we go. Put your feet where you want them. We go in three, two. Let's go. Dip it. Elbows shoot straight back. Shoulders stay out of the ears. Nice long neck, neutral spine. Shoulders are packed down and back. Nice work. Shooting those elbows straight back. Nice. You got it. You got it. Working right here. We got the focus on the tricep, the back of the arm, but you're also hitting those shoulders. 10 seconds here. Come on, keep moving. Yes, you can. Using your body weight to do some hard work. Let's go. Three, two. Last one. Nice work. You're out of it. Awesome job. Final set. You can go into a bilateral squat, feet on the ground option. Stay here option. If you feel good about it, little jump, you can leave the ground. I'm going to go butt to box. Leave the ground, butt to box, leave the ground. Three, two, let's go. Butt to box, leave the ground. You decide. If leaving the ground is not comfortable for you, you don't have to do it. Okay. I can still feel comfortable adding that little bit of impact. It's good for bone density, right? Adds a little bit of fire. You definitely don't have to add impact to add intensity. You choose your intensity and get after it today. Let's go, let's go. Come on, guys. Five seconds. You're in it. Finish last. Three, two and one. Nice work. Knocked it out. Three circuits down, and we got three to go. Halfway, guys, halfway. Do we still have dips? Oh, tricep dips. Oh, no. I'm sorry, everyone. This is why Rachel is here. Tricep dips. Everyone's gonna be mad at me in the comments now. 3, 2. This is why Rachel's your pregnancy brain, right? I can call that pregnancy brain. I've been saying that to my husband every time I mess up. Okay. His pregnancy brain. Thank you, Rachel. Almost forgot tricep tips. Oh, no. It was the lack of oxygen to the brain after those little squat jumps. Whoo. Come on. 10 seconds. Let's go, guys. Rachel, remember when I said, when I dip, you dip, we dip? 3, 2, last one, recover. Rachel and I were doing tricep dips in a workout. I was like, every time I do this, it makes me think, when I dip, you dip. What? You dip? She looked at me and she was like. I was like, oh, my gosh. I just aged myself. You don't know that song. So we have. I looked it up afterwards. We have since looked it up. Turns out it's actually not a very good song. Don't listen to it, but I was born in 88. I heard that song multiple times growing up. All right, sticks in your head. Sticks in your head. Circuit four, we're gonna go into a sumo squat. That nice wide squat, heels slightly in, toes slightly out. You bring your arms overhead. You're gonna pull down as you squat. Push overhead as you stand. Little lateral flexion. I'm working my lats here. My biggest back muscle. Pull, push. Shoulders, back, legs, inner thighs. As you stand up, squeeze those. Okay, 30 seconds. Sumo squat. Push, pull. We go hand three. Get those arms overhead. Tuck that tailbone. Two. Let's go. Drop, Push, pull, push. So this Is creating resistance with your own body weight. This move is gonna be as hard as you make it. Squeeze. You really gotta squeeze that back. Squeeze. Nice squeeze. Come on. Again. Knees are still tracking out. Dropping into that sumo squat. Think about pulling those inner thighs together as I stand. Inhale. Down. Exhale. Push. Inhale. Exhale. Finish. 5, 4, 3, 2, 1. Walk it off. Rest for 15 seconds. That lateral squat step we did in the warmup. So we do that lateral squat step. Two jabs. One lateral squat step. Two jabs. So think about ducking. A little bob and weave. Two jabs. Start at the right, push left in three, two. Let's go. Drop, jab, jab. Drop, jab, jab, squat, jab, jab, squat, jab, jab. Come on. Put something behind those punches. It's 30 seconds. Moving side to side. Getting you training in all planes. Keeping that core nice and tight. Knock it out. Knock it out. You got this. Let's go, let's go. Ten seconds here, guys. Come on. Stay with it. Last five. Four, Three, two. You're out. Knocked it out. Knocked it out. Now you know what your two moves are. How can you do them a little bit better that second time through? Sumo squat, Little lateral flexion. Push, pull. Little side step squat with the jabs. We got three, two. Let's go. Down. Push. Inhale, Exhale. Squeeze. Nice. Squeeze the back push. Overhead. Back shoulders. As I stand, think about zipping up those adductors, those inner thighs right here that support my pelvic floor. Nice. Down push. 10 seconds, guys. You got it. Let's go. Stay with it. You're crushing it. Last five. Four, three, two. And you're out. Nice work. All right, lateral squat step. Let's take a giant step left. This time you're gonna push, right? That first step is right. One duck, one bob and weave. Two jabs at the top. One duck. Two jabs, big squat at the bottom. Here we go. Three, two. Let's go. Squat, jab, jab. Squat, jab, jab. Nice work. Come on. Put some intention behind those punches, right? Nice work. Nice work. Awesome job. Push off those outer glutes. Give me that full squat. Raising that heart rate. Low impact right here. Who said you had to jump to raise that heart rate? Or need any equipment? Or need any equipment? Come on. Five, four, three, two and one. Walk it off. One more time through that. Okay, one more time through that. You're crushing in. Crushing it. Nice work. You guys finish off circuit four. Really strong right here. Two circuits left after this little push. Pull. Sumo squat in three. Two. Let's go. Down. Inhale, exhale. You got it. Nice work. Come on, come on. Last time you're gonna do this move. Make it count. Make it count. Create that resistance with your body weight. Nice work. Got a baby at home. You could add them. Little, little press overhead, right? These workouts make great postpartum workouts, too. Low impact strength and cardio. Come on, let's get it for three, two. Last one. You're out. Nice work. Step to your right. We're gonna push left lateral squat step. Two jabs at the top. Last chance to knock it out. It's right here. Ready, Rachel? Let's go. Let's go. In three, two. Let's go. Lateral squat step. Jab, jab, jab, jab. Nice work. Come on, knock it out, Knock it out. You got this. You've got this. Yes. Awesome job, guys. One rep at a time. One rep at a time. Just keep moving. Nice. Come on. Ten seconds. Ten seconds. Yes. You can go. Last. Five, four, three, two. And you're out. Nice work. Four circuits down, two to go. Grab a quick sip. Refuel. Moving on. Circuit five squats and jacks. Runner squats. So a good old squat show you from the side so you can see. Squat, tap the toe, tap the toe, tap the toe. Okay, so each squat I tap back. It's like I'm standing on skis or train tracks. Little tap back, squat, tap back. Or a runner squat. Pump those arms and then we'll go into those 45 jacks we did in the warm up where you're chopping to that 45 degree angle. Strength and cardio. Let's go. This one's really going to raise the heart rate a little bit. Finish strong. Circuit five in three, two. Let's go squat. Toe, toe, toe. Nice work. Just tapping back. Little glute. Hamstring activation as you tap behind you again. You don't have to go at mine and Rachel's pace. You do. You. You go at your pace today. My pace looks different every day. Some days I show up, I'm ready to crush it. Other days I'm just trying to get my body moving right. That is the ebbs and flows of pregnancies. Or life, you know? Or life. 3, 2, 1. So true. I've been plugged. Life. Some days you got it. Some days you don't. Than others. Some days are better than others. That's just how it is. All right, 45 jacks. We're gonna chop to that 45 degree angle as you jack your arms overhead. Okay, Low Impact. We go in three, two. Let's go. Chop, chop, chop, chop. Again. These low impact exercises, it's all your pace, okay? Choose how much you want to push yourself today, okay? Wherever you're at, in pregnancy, in life, maybe you didn't sleep great last night. Do your best. Forget the rest. 10. 9. 8. You got it. 7. Stay with it. 6. 5. 4. 3, 2, 1. Nice work. Those are your two moves. Repeat them. Runner. Squat, squat. Tap it back. Run it out. Pump those arms. Get into it, guys. Here we go. Come on. Finish this workout strong. Five seconds, we go. Make yourself proud. Tap back on the right in three, two. Let's go. Squat. Hit it, hit it, hit it. Come on. Nice. Kind of like a fun dance move. I guess this is my version of dancing. I'm not a dancer. You will never see a dance Cardio workout on nourishpoodloves. We're YouTube channel never say never, though. I heard you say that before. I said I'd never. Biker shorts. Biker shorts in a workout video. And I totally did. And now I love them. Especially for pregnancy. So functional last. 3, 2, 1. I mean, talk about just avoiding. Can we just. The chop rub the inner thigh rub. They stay put. Yeah, they are functional. I get it. 45 degree jacks, right? Bring back the bikers. I love it. Chop. Left leg forward in three, two. Let's go. Chop, chop. Little ate my hair right there. Nice right. Come on, let's go. You got it. Bigger the arms, higher the heart rate. Push that intensity today. Let's go. You got it. You are strong, capable. Come on. 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2, 1. Walk it off. Crushing it. Guys. One more time through those two moves, okay? Little runner squat, Little jack action. We're on to circuit six, our final circuit. I always think I'm like, oh, It'll be around 20 minutes. We're on 30 minutes. That's okay. We're here to work. Today we go. 3, 2. Let's go. Hit it, hit it. Come on. Woo. You can always. You guys, there's no shame in starting a workout and stopping at that 20 minute mark. If that's all you got, right, you got a crying baby. Life happens. You got a meeting popped on your calendar. Okay. You showed up. I will always say 5, 10. 15 minutes of movement is always gonna be better than that. Zero, right? Come on. Go. 5, 4, 3, 2 and 1. Right. We're just here to move our bodies. Feel good. Movement in your body creates movement in your life. You can get you through Some of those hard times in life. Here we go. Tap jacks. Let's jack right in. Three, two. Let's go. Jacket, jacket. Like I said, these workouts also great for postpartum. I always say working out postpartum is always more for my mental health than my physical health. Honestly, it just. I need those endorphins. Makes me feel like me again. Whoo. Come on. Yes. Last time you do this move. Let's go. 10 seconds. Come on. Finish strong right here. You got it. Go. 5, 4, 3, 2, 1. Nice work. One more circuit, Rachel. Let's finish it. Circuit six. We're only going to do the circuit twice. Okay, you're come down to the mat for me. You're only going to do two rounds. Once on the right side of the body, once on the left side. It is a bird dog back row. We're going to be on the ground the whole time. As my right arm rows up, I'm squeezing. It's a body weight row. Create resistance with the back. My left leg is going to kick. So tap, kick and row. Tap, kick and row. I'm working my posterior chain, working my back, my low back, my hamstrings and glutes. Okay. Core is actively engaged, adding a little bit of instability. Single sided bird dog back row in three, two. Let's go. Row, tap, row, tap, row, tap. I'm pulling elbow to rib cage, squeezing through the back. As I do so, foot is flexed, it kicks out behind me. Nice. Squeezing the glutes, the hamstrings. There's so much going on right here. Right? You got it. Inhale, down, exhale, lift. Yes. You can always slow this down, make it more controlled. You got it. Come on, let's go. Right here. 5, 4, 3, 2, 1. Awesome. Core, prenatal pregnancy, ab moves right here. We're go down to a side plank. I'm gonna keep my inside knee on the ground. If you feel like it, you can go up to a full plank. Okay. Elbow is underneath my shoulder. I'm gonna lift the hips up. I'm gonna do three side crunches. Three second plank. Hold. We're going three, two, let's go. Crunch for three, two, one. Hold that side plank. Hold for three, two, one. Back to crunches. Three, two, one. Hold side plank. Three, two, one. So it's three crunches to a three second plank. Hold. Come on. Three, two, one. Crunch for three, two, one. This is it. Hold, hold for three, two, one. Set it down. Nice work. Obliques, glutes, it's all working. Back to bird dog. Rows other side. This is it, guys. Hit the left side. Left arm rows, right leg kicks back, tap row. So I'm rowing and kicking and then we'll go side plank in three, two. Let's go. Row and kick. Nice. Right here. Nice. Get in the zone. Find that focal point on the floor in front of you. Nice. Exhale. Pull it together. Reset, pull, reset. Nice. Squeezing the back. Working low back, upper back, glutes, hamstrings. Nice. Core's actively engaged. Finish it right here. Final 5, 4, 3, 2, 1. Side plank. Other side. Finish it right here. Again. I'm going modified side plank. Inside knees on the ground. I'm gonna lift those hips up. We're gonna go three crunches. Three second Plank. Hold in three, two. Let's go, let's go. Three, two, one. Hold Plank for three, two, one. Crunch for three, two, one. This is it, guys. Come on. Three, two, one. Yes, you can. Crunch, two, three. Hold, two, three. Let's crunch two, three. Keep it lifted for three, Two final crunches. Right here. One, two, three. Drop the hips. Sit it down. You are so stinking awesome. That is your 30 minute body weight prenatal workout. You can always come back and do this again. We would love it if you did. Nice work, Rachel. Nice work to you at home. We are gonna stretch it out. Okay, we're gonna stretch it out. So I'm actually gonna come back to that quadruped position that we finished in. We're just gonna do a couple cat cows. You're gonna drop the belly and then you're gonna tuck. Pull the shoulder blades apart. Round out through the spine. Say hi to baby. Nice youe can come back to a neutral spine or slightly pelvic tilt. And then again, exhale. Say hi to baby. Round through those shoulders. Just releasing that tension in the back. Nice. Bring it back to center here. And I'm actually just gonna have you sit your hips back to one side. Sit your hips back to the other. You can kind of just roll through this as it feels good for you. You take a wider base with your knees if you need to. Just opening up the hips, wiggling through that tailbone. Nice. Awesome job, you guys. So stinking proud of you. You absolutely crushed it. Nice work. From here, I'm gonna come over to my box and I'm actually going to place my hands on my box. Rachel, you can do this from child's pose, kind of puppy dog pose, actually. So hips are going to stay high and then you're just going to sink in. Hips stay high, reaching away. I'M adding an eight incline here. Okay. Just letting that chest drop. Forehead can come to the mat or just let it hang. Opening up the back extensors, the spine. Nice. Just think about you're opening up your sit bones. Just relaxing your pelvic floor. A lot of time contracting it. Now we get to relax it. Awesome job. For three, two, one. Awesome job. I'm gonna come to a seated position on my box. Rachel's gonna do this from the ground. Seated Figure 4. So see down and take the right ankle across the left knee. Okay. Right. I'm gonna sit up nice and tall. Shoulders are rolled down and back sitting on my sit bones. And I'm thinking about twisting my shin away from me. So twisting my shin to Rachel. Twisting my shin out away from me. Nice. Sitting up nice and tall. And I'm gonna hold here. I'm gonna hit this outer glute paraphemoris. Really good. If you have sciatica pain, something I've been struggling with. So I've been trying to do this stretch daily. And then I'm sitting up nice and tall. I'm thinking about pulling from my sternum. That's right here. Slightly hinge forward so I'm not rounding out or sitting forward. I'm sitting up nice and tall and just slightly tilting forward if I can. Nice. You can always push down into this knee a little bit. Again. Twist that shin away from you. Gonna get that nice outer glute stretch. That feels so stinking good. Awesome job, you guys. I'm so proud of you for showing up and working hard during this 30 minute workout. Let's switch out the legs. Other side. Nice. Right here. Again. Sitting up nice and tall. Thinking about twisting that shin away from me. Get set up, find that nice sitting point sitting on my sit bones. Think about spreading those apart sitting up tall and maybe that slight hinge forward from the sternum. A little pull towards forward. Awesome job. I hope you love this workout as much as I did and I'd love to sweat with you again. We have tons of pregnancy friendly workouts. A full 30 day pregnancy workout planned, all@nourishmovelove.com of course. If you like this workout, hit subscribe to our YouTube channel, come back, visit us again. Like I said, these prenatal workouts make awesome postpartum workouts too. You can start wherever you're at and you just do your best and forget the rest every stinking day. Right? That's what we're here for. Awesome job. Okay, so now Rachel's going to go into reverse tabletop. I'm going to go into an incline. Reverse tabletop. Fingertips face my butt. I'm just going to lift my hips up nice and high. Think about spreading my shoulders apart. The neck can hang heavy. Just relaxing here. Spreading those shoulders apart. If you have another baby, you're hunched over feeding or you're sitting at a desk all day. A really good stretch to come back to. Awesome job. Sit your butt back on the mat or on the box and that is your 30 minute prenatal body weight workout. It was so fun sweating with you. We'd love to work out with you again. Awesome job. Rachel. High fives at home. Come back and as always, you can find more workouts@nourishmovlove.com have a great day.