35-Minute Prenatal Cardio Workout with Mobility + Stretching (No Equipment)

Hi, I'm Lindsay Baumgren of Nourish Move Love. And today I'm coming at you with a 30 minute prenatal cardio and mobility workout. This is safe for all trimesters. I'm in my third trimester, but I have the awesome Rachel with me today. Hi. And Rachel's gonna be showing you how you can make this workout work for all levels. Okay? So we're both gonna be moving through this. It's a really fun workout. I've been adding this to my routine like once a week and it's so perfect. If you wanna raise your heart rate, but use just your body weight, not be overly tired or overly sore. You're like one of those days where you're like in between. I want a good swe. I don't want to kill myself. This is the workout for you. It is cardio tabatas, you guys. So it's 20 second pushes, 10 second rest. And then in between each circuit we do a 50 second mobility exercise. So it feels really good. You get your heart rate up, you sweat, you move, but then you get a little stretching in too. It is so awesome. And I've been loving it, especially throughout my third trimester. Okay, so here is what your workout looks like. It's 30 minutes. It's cardio and then mobility. You have five circuits. Each circuit has two exercises. Two cardio exercises, Tabata style, using just your body weight. 20 seconds on 10 second rest. Repeat those two exercises four sets and then we transition between circuits with a 50 second mobility move. It's going to feel really good. You're going to stretch it out. Let the heart rate come down before you bring it back up in the next circuit. Okay? You need no equipment, just your body weight. And I have an awesome box here. You could use a couch, an ottoman, a bench just to add an incline. I'm going to do some pushups and that's about it. So are you ready to knock this out? Let's go. I'm excited. I'm excited too. I love this format and I really, truly love this workout. So I hope you love it. So we're gonna get started with a little bit of a warm up and then we'll jump into our 30 minutes together. Okay, you guys, so let's just start with some good shoulder rolls. Feet are stacked underneath the hips. Just give me some shoulder rolls. Up, back and down. Just roll it out. Think about pulling those shoulders up to the ears, rolling them down and back. Just a couple shoulder rolls. Nice. That feels good, right? Two More awesome job. We're gonna step out to a nice wide leg stance. I'm gonna take my hands, I'm gonna walk them down my right leg, walk them across the ground, find my left leg, walk up my left leg. Now I'm gonna go down my left leg, walk down my left leg, walk, stretch here for the low back. The hammies. Just opening everything up, getting my body moving a little bit side to side. A little hip mobility. Nice. Feels good, right? Love the mobility moves built into this workout. Something to continually work on throughout pregnancy and beyond. Awesome. Let's do one more back, and then we'll move it on. Moving on, moving on. Walk it up. Nice. Let's go ahead. Take a nice wide leg forward fold. That should feel really good. Just let it all hang heavy, and then you're actually going to drop down to a quadric position. So you're going to get on all fours. Okay. Shoulders are stacked over wrists, hips are over knees. A little cat cow action or cat to neutral. So I'm gonna arch the back, drop the belly, big inhale, and then as I exhale, come to a neutral spine. Or you can slightly arch. And I'm gonna look down at baby. Think about hugging baby with my abs. So inhale, belly drop, exhale, hug the baby. Gaze goes down to baby if you can see it. Nice big inhale. Belly drop, exhale. Hug that baby nice and tight. Think about squeezing baby with your deep transverse abdominals. One more big inhale and exhale. Nice. From here, I'm going to step my right foot outside my right hand. Left knee is going to stay on the mat. I'm just going to do a nice little low lunge rock here so I can rock forward, and then I can sit back. These toes can go up to the ceiling. Nice. Little hamstring stretch, little hip flexor. Little hamstring. Nice little hip flexor, little hamstring. Opening up those hips. Because we're going to start with squats. Okay. My name of the game during pregnancy is when in doubt, you squat it out. Right? Nice work. Let's switch it out. Other side. Left foot comes outside. Left hand, same thing. Take a nice little hip rock and push back. Squats are now my cardio. I say squats are now my cardio. That heart rate gets high so stinking fast, doesn't it? No matter what trimester you're in, squats can turn into your cardio really fast. One more awesome job. Come back to that quadruped position. You're actually going to find a bear crawl. Hover can you tuck your toes under? Lift your knees off the mat. Walk your hands back. Stand up off your two feet. There we go. That's the right way to get up during pregnancy. Let's raise that heart rate a little bit. Let's just go for some ham curls. Pull those heels towards those glutes. Use those arms. Bigger the arms today. Higher the heart rate. Right? Come on, pull those heels. Nice. Open up those quads. Get that heart rate pumping. Go. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. You're gonna go to the back of your mat. We're gonna show you a move you're gonna do in today's workout. Right leg, 1, 2, 3, drive up. Right. 1, 2, 3, step back. Right. 1, 2, three. Right, nice. Back so that right knee drives up. Right knee taps back. 1, 2, 3. 1, 2, 3. One, two, three. One, two, three. 1, two, three. Nice. Get that coordination moving right away today. Woo. One more. Nice. Switching legs. Ready? Left knee is going to come up at the top. So I go 1, 2, 3. 1, 2, 3. 1st, 2, 3. 1, two, three. Nice. You know what? No one cares what you look like. Basically, you're just running front and back on a three count. Okay? If you can find that good rhythm, find it. If not, who cares? Your workout, you're moving. That's the goal, right? Nice benefit of working out at home. One more. Nice. Now let's just go side to side. So a little step, touch, push. Step, touch, push, push. Push those outer glutes that move me side to side. There we go. Add those arms. Like I said, bigger the arms, higher the heart rate. We went front to back. We go side to side. You're going to train in all planes today. Finish that warm up. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Nice work. Grab a quick sip if you need it. Should mention, all of today's cardio is low impact, right? So this is low impact cardio with mobility using just that body weight. Circuit one, okay? Two moves, 20 seconds on it is a runner squat. I'm going to show you from the side. Actually, I'm going to do a squat tap, squat, tap, squat, tap. So I'm just tapping that toe behind me. Feet are on train tracks like you're running, right? Squat, run, squat, run. That's 20 seconds. And then we go right into a cross body. Jab and tap. Jab and tap. Jab and tap. Jab and tap. Jab and tap. If twisting doesn't feel good for you, that big motion, go right here. Punch forward and tap. Punch forward and tap. I'll go there. Rachel will give you the cross body. All right? Ready? Runner squats. Let's go. 20 seconds on, 10 seconds off. It's going to go fast, you guys. We go in three, two. Let's go. Squat. Tap the right foot, the left foot. 20 seconds. Squats. Your pace, your tempo. Squat. Tap, tap, tap. Nice. Just tapping that toe behind you. 10 seconds here. You got it. Nice work. Go. 5, 4, 3, 2. You're out. Nice. Rachel's gonna give you the cross body. I'm gonna jab front. Right leg jab or right arm? Jabs. Okay, we go in three, two. Let's go. Jab, jab, jab. Same arm, same leg. It's giving me a little side tap. Push, push, push, push. Put something behind those punches. Come on. You got 10 seconds to push your pace, push your heart rate. Right here. You got it. Let's go. 5, 4, 3, 2, 1. Walk it off, walk it off. 10 second rest. Back to move one. Runner squat. Okay, you got three more rounds of it. Tabata style, guys. Quick and dirty. You're on in three, two. Let's go. Squat. Tap, tap. 20 seconds per move. Four sets, so you really get to know the moves. Feel good. Doing better. Even better. And then even better, right? Nice work, nice work. Come on, stay with it. There you go. Final three, two, one. Walk it off, walk it off. Jabs, jabs and taps. Same arm, same leg for me. I'm going to go forward. Rachel will give you more rotation depending on where you're at in your pregnancy. You choose. Three, two. Let's go. It's your 20 seconds. Come on, Come on. You got it. Yes, you can push that pace. Low impact cardio, right here. Nice work. Ten seconds. Push it. Push it. Yes, you can stay with it. Last four. Three, two, one. Way to knock it out. Ten seconds to rest. Two down, two to go. Runner squats. Round three. Round three. You ready? Let's do it in three, two. Let's go. Let's go. Nice work, guys. Why do we do this? Strength training for your heart. Cardiovascular endurance. Right here, right? Your blood volume increases. Your heart has to work harder. Nice. Let's go. Go. 5, 4, 3, 2, 1. And it just feels good to move, doesn't it? I don't know about you, but there's days where I'm like, it is hard to be pregnant today. And moving gives me that little kick of energy. We're on in three, two. Let's jab it, jab it, jab it. Jab it right. Those days when working out gives you those endorphins, that little extra energy you need. Feels good. Nice work. To raise that heart rate, sweat a little bit and move athletically. You got it. Last three, two, one. One more time, guys. One more time. This is round four. Runner squat. And then we go hard or then we go mobility move. Get a mobility move. Runner squat in three, two. Let's go. These 2000 and tens go really fast, don't they? Flying through, right? I love this. Love it, too. Keeps you mentally engaged, physically engaged. Just keep moving. That's the motto. Ten seconds, let's go. Nice work. Nice work. You got it. Last 5, 4, 3, 2, 1. Last time on the jabs. Jab and tap. Last time. Nice athletic split stance. Put something behind those punches. Yes. Knock it out, guys. We go in three, two. Let's go. Come on. Knock it out. Yes, you can. You got this right here. Nice training for motherhood right here. You're so stinking strong. Building stamina, endurance. All those things you're gonna need for labor delivery postpartum. Let's go. Come on. That's three, two, one. Walk it out. All right, guys, we go into 50 seconds of mobility. Your first mobility move. Nice. Sumo squat. Heels and toes out. I'm gonna come down. I'm just gonna drop shoulder, back to center. Inhale, belly spam, exhale. Drop the shoulder. Nice. I'm just sliding my hands up. I go down my legs and drop. Dropping that shoulder, opening the hips. Feel really good. Nice. Drop your pace. This is your 50 seconds to really just savor letting that heart rate come down and thanking your body for moving with you. One of the ways we do that is mobility work. Nice. Keeping our hips mobile. Hips are mobile. Knees are stable to support us. Right. Feet are stable. Ankles are mobile. Nice work. Just breathing into this. This should feel really good. Let that heart rate come down. You got about 10 seconds here. That 50 seconds goes fast, too. Five seconds here. And then we're going to transition to circuit two. Nice. Bring it up. Circuit two. Two moves, same thing. Your moves are alternating knee slams. So think tap, slam, switch. Tap, slam, switch. Tap, slam, switch. Tap, slam, switch. Okay, that's move one, your pace, your tempo. Three lateral squats. One, two, three. Lateral shuffle. One, two, three. Lateral shuffle. Okay, if you don't like the lateral shuffle, just give me those side to side hits. Okay, let's go knee slams. Let's go. Right leg back, left leg forward. Slam that right knee. Switch it out. Okay, so slam it. Switch. Slam it, switch. 20 seconds. Yes. Let's go, let's go. In three, two. Let's go, let's go. Slam it. Switch. Switch. Nice. You want to add a little hop in that switch. Go for it. Your workout. Your 20 seconds. You do you right. Again. Right here. This is the big arms. Bigger the arms, higher the heart rate. You got 20 seconds to push it. You're in the final. Three, two and one. Three lateral. Okay, lateral spots. We're gonna hit right first. Right, left, right, push left. In three, two. Let's go. Right, left, right. Push left, left, right, left. Push right. Right, left, right, push left. Nice. Three hits and then a little side shuffle. Three hits and a little side shuffle. You got it. Five, four, three, two. And you're out. Nice. Those are your two moves, okay? You're just gonna get better at them each set. Back to knee slams. Let's go. Right leg forward, left knee back. Slam it in three, two. Let's go. Slam. Switch. Nice. Like to think about pulling a board or a towel down to my knee. Slam it. Always good to have a visual. Make it big, make it strong, make it powerful. Right? Right. Resistance with your body weight. Last. 3, 2, 1. Nice. Bring out the back those laterals. We'll. We'll keep hitting right first. We'll hit right first, then we can push left. All right, we go in three, two. Let's go. Right, left, right, push left, right, left. Push right. There we go. Nice work, guys. Your pace, your tempo. You don't have to move at mine and Rachel's pace. This is your 20 seconds. Take it at your pace. It's gonna look different every day. How you're feeling. Maybe you got more energy today. Maybe you have last. Three, two, one. You do your best, alright? Knee slams. Two down, two to go. Right leg back. We're on in three, two. Let's slam it. Slam. Switch. Nice. Come on. Just keep breathing and moving. Talk test is how we measure cardiovascular fitness during pregnancy. Right. I want to make sure I can maintain talking to you. I shouldn't be able to sing. If I can sing, I'm not working hard enough, so I should talk. Three, two, one. Nice. Let's hit right, right, left, right, push left. Third time, here we go. Three, two, let's go. Hit, hit, hit, push, hit, hit, hit, push. Nice. I like this one. It's a fun one. Yeah, I like it a lot. Moving a lot of different ways. Go so quick, right? I kind of wrote this workout. The intention was the first move makes you move front to back. The second move makes me move side to Side. That was my intention. Get you training in all planes. Three, two. Whoa. We went over one. Got talking a little extra. Little extra on that one. Back to knee slams in. 3, 2. Slam that right leg. Right. Nice. Last time. This is your fourth set, guys. Right? Last time you're gonna do it. Am I right, Rachel? She's like, I don't know. Yes. This is step four. Yes. Set. More. Whoo. You got it, guys. Come on. Last 5, 4, 3, 2, 1. Last time on those lateral hits. Last time. Then we got another mobility move coming for you. Okay? Nice wide stance. Gonna hit right in three, two. Let's go. Hit, hit, hit. Push. Nice. Got lost in this move last time. So fun. That's good. It means your mind's working, make the workout go by faster. That's why we like trying new moves. Right? It's fun fitness. Should be fun for you. Come on. 3, 2, 1. Nice work, guys. All right, 50 seconds. We're stay with that nice wide stance. We're going to a cause exhaust. We're actually going to sit back into this. Right leg. Left toes go up to the ceiling. Tap them down. Let's lift them again, tap them down. Then let's walk the hands over. Other side, sit down. Right toes up to the ceiling, tap them down. Back up to the ceiling, tap them down and walk over. You take this at your pace, letting that heart rate come down. Working on adductor. That's the inner hip muscle, okay? Adductor rotations. Adductors and abductors are your hip stabilizers. Really important for stabilizing your pelvic floor, Right? Really important for runners, for moms, for everybody. Working on a little adductor mobility. Always a good thing. Nice. And it just feels good. Doesn't it feel good? Feels good to just slow down, stretch it out, let the heart rate come down the ceiling, back down the ceiling. Walk over and walk those feet in. That is your 50 seconds. Like I said, it goes fast. Circuit three, same thing. We got two moves for you. I'm gonna come over to my box here. I'm gonna do a kneeling plyo push up where you can just going to give you standard kneeling push ups. I'm going to push off the box each rep. Trying to get a little bit right there. Exploding my box doesn't move for me. I'll bring it in a little bit, get it on the mat so it doesn't move away from me. I always push up against a wall. Okay. Little pile. Push up. Explosive. You don't have to explode up. You can Keep a standard kneeling push up or a standard push up. 20 seconds of that and then I go plank lunge up. Rachel's just going to give you knee slams or knee drives. The knee, knee. Opposite knee, opposite arm. Punch it, punch it. I'm gonna come from a plank position. Step drive, step drive, step drive. Okay, so those are your options. Follow Rachel or follow me. Pick your poison. 20 seconds. Push ups, standard or plyo. We go in three, two. Let's go. So I'm gonna try and give my box a little push off. That's why I'm on my knees. Keep that core nice and tight. Now if you're in your first or second trimester and doing push ups from your toes, still feels good for you. Get after it, guys. It's your workout, right? I'm going to take it from my knees and give a little push. It's going to raise my heart rate. Challenge my power. 3, 2, 1. Rest for 10 seconds. I'm going to come up to a plank position on the box. Rachel's going to come up to a standing position. Knee drive or step in. Knee drive in three, two. That's good. So I step right, drive left, step left, drive right. Okay, Rachel's going opposite arm, opposite leg. Just driving those knees up. You choose. This is your low impact Cardio. It's your 20 seconds. Do it. Feels good for you today. Just keep moving. That's the goal, Guys. For three, two and one. Nice work. Back to kneeling. I'm gonna go push up plyo cell. Trying to push off that box. Getting a little bit of power in three, two. Let's go. A little explosive upper body power. Going to raise the heart rate. Nice work. Big exhale, push, exhale, push. Every exhale you take today is actually an opportunity to hug your baby with those deep transverse abdominals. Strengthen your core. Come on. Last three, two, and one. Awesome job. I'm going to go back to that plank. Step in, knee drive. Rachel's going to give you opposite knee, opposite arm. Let's go, guys. Here we go. Three, two, let's go. Step, drive, step, drive. Nice work. Come on. You got 20 seconds. Nice work, nice work. Awesome job. Just keep moving right here. You got it. Last five, four, three, two, and one. Back to kneeling. 10 seconds to recover. Round three, guys. Three or four, halfway. Come on. Here we go. You're on in three, two. Let's go. Nice. So now always feel in my chest. Tomorrow too. Little chest, shoulder, triceps, my upper body push muscles are certainly working, even if it's just 20 seconds. You choose. What's going to challenge you for that? 20 seconds. Come on. Come on. Stay with it. Last five, four, three, two, and one. Nice work. I'm back to plank. Rachel's back to standing. Let's finish it, guys. Circuit three or round three? Round three of circuit three. In three, two, let's go. Say that five times fast, right? Nice work. Nice work. Come on. Nice. Step drive. Step drive. Add some intensity behind that knee drive. Come on. I can add some big arms here too. You can make the arms really big. You got it. Last three, two, and one. Nice work, guys. Last time through this is round four. You know what you're doing now? Come on. How can you scale it up or scale it back, depending on how you're feeling today? We go on three, two. Let's go. Last time on the plyo. Push up or standard push up? It's 20 seconds. Come on, Come on. Make it happen. Let's go. Let's go. Keep pushing. Keep pushing. Yes. Come on. You're in the final 5, 4, 3, 2, and 1. Nice work. Last time on the plank. Step up for me. Last time on the knee drives for Rachel. Yes. Let's finish strong, guys. On to mobility after this. In three, two. Let's go. Step drive. You can make those arms as big as you want to. Awesome job. Come on, push it, push it. 20 seconds. Here you get that nice 50 second cardio mobile or nice 50 second mobility move. It comes for you in three, two, and one. Nice work. I'm just gonna slide Betty the box off a little bit here. Awesome job, you guys. Mobility move. We're gonna open that chest since we just did those push ups. You're gonna take your hands behind your back. I'll show you from the side. You're gonna pull the knuckles away from the tipper. Think about spreading your chest muscles apart. Now wrap both hands over to your right hip. Bring them over to your right hip. Now your gaze is gonna go right then left. Let's do it one more time. Right then left. Now bring those hands back behind you. Big chest expansion. Both hands come over to the left hip. Let's go left then right. Nice. Working on neck mobility. Shoulders and chest back to center. Push it back one more time each way. Okay, go. Hands to the right hip. Look right and left. I'll never forget, I got Torticollis with Bella. She was my not great sleeper. Pull your hands behind you and pull them over to left hip. And I was just constantly looking in this direction, nursing her on this side. Falling asleep like this. Oh, my neck got so stiff. So good to keep that neck nice and mobile. Okay, grab some water, guys. Moving on, circuit number four. That tricky move we did in the warm. Up three round. Up three round, back. Like I said, no one cares what you look like. We're going to start. Right knee comes up. So one, two, three. One, two, three. One, 2, 3. One, 2, 3. 1, 2, 3. So it's a knee in the front, a tap in the back. Right leg first. So right leg comes up first. Okay. If you have to just start in this position and then follow us back, I think that's the easiest way to probably get into it. Okay, so maybe let's just start up, and then we'll run back first. Okay, 20 seconds. That's move one. Move two is. What do we got here? Loaded squat, lateral taps. You're going to come nice here, and you're just going to go tap, tap, tap, tap. You can push those arms down. Get a little tricep action in there. Okay? You're just going to hold a nice loaded squat and hit side to side. Let's start right knee up. You're going to run it back in three, two, go. One, two, three. One, two, three. Up, back. Hit, hit. Like I said, you don't have to stick with Rachel and I, guys, it's your pace. You can simply be in your basement just running forward and backwards. You don't have to add the knee drive or the tap back. Just move on front, run back for three, two. You're out. Nice work. Okay, find that nice loaded squat position. You're gonna hit, hit, hit, push side to side. Use those outer glutes. In 3, 2. Let's go side to side. Push, push. We should call these skaters. We live in Minnesota. It's the winter. This is like, gonna become a TikTok dance or something. This should be coming. This is our dance workout. This is the closest thing you'll get. The closest thing you're ever gonna get to dance with Lindsay. I am not rhythmically talented. Nice. Go. Three, two, one. One. Closest thing you're going to get to dance is right, let's start. Left knee up. This time we'll run it back and we'll tap back first. We go in 3, 2. Let's go from back. Hit. Pit. Pit. Pit, pit, pit. How I think of it more athletically, like a coach going hit. Pit. Basically just getting you to move front and back. Right. Up, up, Nice. And then we push side to side. You're done. Whoops. Lost track of the time again. Man. That 20 seconds. Got in the zone, right? Got in the zone. Get nice and loaded. Hit side to side. We're gonna push right in 3, 2. Let's go. Tap it, tap it. Okay, right here. Challenge. How quick can you move on the feet? Push, push, push, push. Nice. How low can you stay in those legs? Got two things to think about. Quickness and lowness. Right here. Nice. Go. 3, 2, 1. Nice job. Back to right leg running. Right leg running. We'll start right knee up. We'll run back first. Here we go. We're going. Three, two, go back. Hit, hit. Nice. I have a two year old who's just learning to run backwards. It's kind of funny. It's like, at what age do we conceptualize this movement? Right? Coordination. I always say, if you don't use it, you lose it sometimes. Most part of my feel like, oh, my gosh, what happened to my athletic ability? 3, 2, 1. So I like keeping training athletically, right? It all comes back. Let's go. Quick loaded, hips to the right. In three, two, let's go. And like I said, beautiful part about working at home. No one cares what you look like, right? If anything, you're impressing your kids. They're watching you like, dang, Mom's got moves, right? Come on, push, push. Get low. Yes, you can kick it out right here. Push. 3, 2, 1. Nice work last time, guys. This is set. 4. Right goes fast, left knee up. Travel back, Finish it. We go in three, two. Let's go. Take it back. Hit, hit, hit, hit. Left leg hits. There we go. I got messed up for a second. See, I know it always takes a minute. I just did one of my own workouts. It was a Minnesota Beef one, and I was like, could not get the traveling knee drive. Always takes a minute. 3, 2, and 1. Nice loaded hit for the final time. And then you get another mobility move. We look forward to those mobility moves. Yes. Hit it in three, two. Let's go. Hit, hit, hit. Get low. Push, push. Come on. Yes, you can. Right here. Circuit four of five. Almost in the books. Let's go. Ten seconds. Yes, you can. Come on. Nice work, guys. Five, four, three, two, one. Walk it. Nice work. My body. This is the fun one. Okay, Come down to your knees. If you need to add like a cushion or a little pillow underneath your knees, you can do that. Okay, Gonna work on belly breathing. Since I have a hard time doing it outside of my workouts, I build it in. Okay? So inhale, belly expand, exhale, hug your baby. In and up. Open your Right knee to a 45 degree angle. Tick tock, the arms down. Nice little. It's like a kneeling warrior to come back to kneeling. Big inhale, belly expands, exhale, hug your baby in and up. Left leg out to 45. Open up. Tick tock. The arms opening up those hips, inner thighs. Nice. Back to kneeling. Inhale, belly expands, exhale, hug your baby. Right leg goes up to 45. Tick tock, open it up. Nice work, guys. Awesome job. So proud of you. Keep sticking with it. We got one circuit left. Back to kneeling. Inhale, belly spans. Exhale, hug your baby, open it up. 45. Tick tock. Right here. Nice. We'll just hold it here for three, two, and one. There's your mobility. There it is. Come back up to a standing position. Awesome job. Crushed it. You got one circuit left, guys. One circuit left. Here are your two cardio moves. We have a good lateral shuffle. We're just gonna do one shuffle. So we're gonna go side to side. If you want to do two shuffles, you can do two shuffles. Whatever you got what space for. Okay? And then I'm gonna come back to the box. It is a squat calf raise. Squat, calf raise. So I'm squat to the box. I like squatting to the box in the third trimester, but you can always just squat from the air, right? Good old air squat. Okay, those are your two moves. We're gonna start with that lateral shuffle. 20 second push. We'll push right in three, two. Let's go. Shuffle, shuffle. You got 20 seconds. This is your pace, your tempo, okay? Don't have to stick with Rachel R. Maybe you hit the knee. The knee. Maybe you reach for the floor. The floor. Ten seconds. Come on. Yes, you can. Let's go. Right here. You're crushing it. Last three, two, one. Nice work. I'm gonna squat to box. Option out of calf raise at the top option air squat. Let the heart rate come down. We're going three, two, go. So but to box calf raise. Box calf raise. Like I said, you could use a couch, a chair, an ottoman. Drive to those toes. Push. Nice push. Oh, those legs are working for you. Yes, they are. Last five, four, three, two, and one. Nice work. Those are your two moves. Guys. Three more times through. Come on. Finish strong lateral shuffles. Let's go. Left in three, two. Here we go. Hit left, hit right, hit left, hit right. Come on. You're so close to the end of this workout. You should be feeling good, energized. You're crushing it. Heart rate's high, but you feel good, right? Come on, keep moving. You got this. 5, 4, 3, 2. And recover squats. I'm gonna squat to box. Rachel's got the air squat options for everyone, guys. Option to add the calf raise if you choose. We go in three, two. Let's go. Squat. Inhale, down, exhale, push. It's your 20 seconds, your pace. Come on. Yes, you can. Just keep moving. One rep at a time. One rep at a time. You got it. 3, 2, 1. A little calf raise. My little quads are feeling like that. Squeeze at the top. All right, Push side to side. We'll push right, we'll push right. Round three. In three, two. Let's go. Come on. You see that light at the end of the tunnel? Do you see it there? We're chasing it. We're chasing it. That movement for the day. You are crushing it. Guys, you're so close to finishing this workout. Yes, you can. 10 seconds. Come on. Stay in it. Stay strong. Right here. 5, 4, 3, 2, and 1. Nice work, guys. Stay strong. Squat to box. Squat to box. Third set. Third set. Here we go. Three, two, let's go. Squat, push. Squat, push. Nice. You got it. Awesome work, guys. Nice work. One rep at a time. Come on. Yes, you can. Stay in it. Five seconds. Let's go. Five, four, three, two. You're out. One more time. One more time, Rach. We can do it. We can do it. We can do it. Let's push left this time. Push left. Last time. You're gonna do these lateral shuffles in three, two. Let's go. You can do anything for 20 seconds. Yes, you can. Yes, you can. Stay with it. Stay strong. Come on. Finish strong. Right here. You got it. 10 seconds. Let's go. Nice work. Nice work. Come on. Last five, four, three, two, and one. One more round, guys. Holy bananas. That's what we say when the going gets tough. But you're tough. Come on. Three, two. So squat. Caf. Raise. Last one, guys. We finish with mobility. That's your big finish. Earn it. Yes, you can. Right here. 10 seconds. Finish it. Nice work. Start with squats, end with squats. Right here. Last three, two, one. Crushed it. Mobility. Okay, I like this one. Hip flexor stretch. Rachel's going to go into a kneeling hip flexor stretch. I'm going to use my box. I have been loving this for pregnancy. So basically, I got one leg on the box, one knee on the box, Rachel has a knee on the mat, and we're basically just sitting into that hip flexor. Okay, so we're both sitting into our Right hip flexor. Right. Now front left knee is bent at 90 degrees. Just breathing into it now, if you want to, Rachel can put her right arm overhead and give a little twist. I can give a little gaze over my left shoulder. Right. Nice little gaze over. It's going to intensify it just a little bit. Feels really good to just sit here and hang out. And I'd continue to hang out with you here, but we're going to switch sides so we can hit both sides equally. I'm going to come over to the other side. Same thing. Got the other leg bent at 90 degrees. Just resting on the box, catching your breath, telling your body how stinking awesome you are for moving today. Is cardio mobility not a good combination? I love having the mobility built in. Yes. You know, it's, like, truly part of the workout and not something like you. Not something you skip at the end. Right. Mobility is so important for us. Okay. You can add that little twist all seasons of life, you guys, mobility is so important for us. And you're right. Like, building it in. I've been building belly breathing into my workouts because otherwise I don't do it. So really good workout to add to your routine. At least once a week, we have a couple more mobility moves for you to cool down with, then we will get out of here. Okay, so I'm gonna do seated figure four on the box. Rachel's gonna show you from the ground. Basically come into a seated position. I'm gonna pull right ankle to left knee. I can just sit up nice and tall right here. Think about hitting this paraphoris outer glute muscle. That's where you should feel this. Okay. I'm gonna actually pull up on my knee and give a nice little gentle rotation. Learn from my chiropractor. I'm having some sciatica pain that hinging forward in this position causes flexion, which is actually what causes sciatica. So we want extension. Okay. To reverse that sciatica pain. Nice. That's the nerves that bundle right here cause a little bit of pain. Let's go other side. Other ankle to knee again, I'm going to gently pull up on the knee and give a nice little gentle twist. Feels really good for the low back outer glutes. Awesome job. Trying to keep those glutes nice, loose, and mobile. Right. They are stabilizers. They stabilize us. Awesome job. From here, let's take a quick upper upper body stretch. Rachel's gonna go puppy dog. I'm gonna turn this way, and I'm gonna put My elbows on the bench and I am like gonna sit back into my hips. Basically I'm just sitting back into my hips right here. I'm just letting my hands fall back towards my body. Basically just sitting in. You could do child's pose. You could do puppy dog. His hips stay high, reaching those hands away from you, opening up your lats, your shoulders. Big inhale here. Big exhale. Should feel really, really, really good. And then our final move we're going to finish with is we're just going to come into a nice low squat. Okay. Something a great way to hang out, prepare for labor. So I could just hang out right here. This is uncomfortable for you. You could always place a yoga block or a foam roller underneath you to sit on and just really breathe in and think about relaxing your pelvic floor. We spend so much time contracting it, so it's just a good spot to hang out. At the end of your workout, think about relaxing your pelvic floor, letting everything, everything just kind of drop down towards the ground. Awesome job, you guys. I am so stinking proud of you for crushing this workout. I hope you are proud of yourself. No matter where you're at in your life journey, you crush this workout. Low impact cardio and mobility. Way to move through it. If you like this workout, we would be so grateful if you followed along with us. You can find all of our workouts@nourishmovelove.com I think this is the first time I've ever said that just holding a low spot like this right down there. I'm going to hang out here. Follow along with us@nourishmovelove.com you find all of our prenatal postpartum, all of our workouts for just every season of life. Just training for motherhood and training for life. So thanks so much for following along with us and have a great day. Thanks so much for crushing that cardio and mobility workout with me. If you loved it, I would love if you dropped a subscribe to my YouTube channel here. And if you want to add on some pregnancy friendly ab work, you can do that right here. Or you can find all of my pregnancy friendly workouts in this playlist right here. Have a great day.