Advanced Pregnancy Workout: 30-Minute Full Body Pregnancy Strength | Safe for ALL Trimesters

Hi, I'm Lindsey Bahmgren of Nourish Move Love and I have a 30 minute pregnancy strength workout for you. This workout, of course, is for anyone you don't have to be pregnant. It's a great low impact strength workout, but it was specifically designed for my second and third trimester mamas. That said, it is more of an advanced pregnancy workout designed for women who were active before pregnancy and have maintained that fitness routine throughout their pregnancy. Of course, you should always consult your doctor or midwife to make sure you're cleared for exercise during pregnancy. And a couple things to adhere to just that. Our good rule of thumb is that if 10 is the hardest and one is the easiest, we want to stay around a six no greater than a seven throughout our workout when we're expecting moms. And a good rule of thumb is the talk test. So you want to be able to talk to a friend just like I'm talking to you throughout this workout. Never getting out of breath. We're going to keep it low impact, but we will get our heart rates up with a mix of strength and cardio. It's going to be lots of fun. So let's get started. All you need is a set of dumbbells. I have £10 with me. And then you're also going to want a chair or a bench. You could also use a stair, like on a set of stairs. Anything that you have at home. It doesn't have to be this high. It can always be lower. And you can do everything today with just your body weight and modify as you need to hit pause when you need to to and drop those dumbbells when you need. Let's get started. Join me for a warm up. We're gonna start by getting our bodies warm with just our body weight. I'm gonna go nice and wide, heels and toes out. We're just gonna take a couple body rolls. So I'm gonna take my hands, slide them down my thighs, drop my belly and then look at babe and pull my spine up towards the ceiling. So you're just taking a couple body rolls down, exhale, pull the belly up towards the spine. Roll it out. Two more. Just like that. Drop the belly and pull it up. One more, one more. Right here. Drop your belly, pull that spine up towards the ceiling. Nice. Walk it in just a little bit. Reach up nice and tall. And you're just going to open arms, pedal back, Just opening up the chest, the shoulders. Keeping a soft bend in the knees, keeping that core nice and tight. You got 4, 3, 2, 1. From here, we're just going to walk in place. So just lift those knees up and up. Just marching in place, you can pump those arms. Adding the arms is always going to increase that heart rate, right? You can keep it lower down here. Or if you're feeling good, bring it up high. Yeah. Nice. Awesome job. Get 8, 7, 6, 5. Step, touch in 3, 2, 1. To the side, set to the side. To the side, we're gonna add the arms. Keep that core nice and tight. Just tap it out. You can make the arms as big or as small as you want. 9. You got 4. Awesome job. 3. Heart rate starting to rise. 2. And last step, we're gonna hold it nice and wide. Finding that sumo or plie squat. Heels in, toes out, sink down nice and low. From here, we're gonna work on what we call transverse abdominal breathing. So inhale, belly goes out, exhale. Pull your belly in nice and tight. Inhale and exhale. All right, you're holding that nice low squat. Give me another inhale and exhale. If you want to try and keep that belly as tight as you can throughout this workout, take it down and reach. Down and reach. Give me that inhale, that exhale. Inhale and exhale. Nice work. You got four. Awesome job. Three. Stay with it. Two. And one. From here, we're going to sit back to that nice and low. And you're just going to push side to side. Give me a little heel pop. Hit those inner thighs. It's eight, seven. Nice work. Keep those hips pushing back. Stay as low as you can in those legs. Last. Three, two, one. Walk it in. Tap it out. Tap jacks, tap jack. It's side to side now. Low impact doesn't have to mean low intensity, okay? You gotta engage those muscles and you can always pick up your pace or slow it down. You got four. Nice work. Three. Stay with it. Two. And one. Squat it out. Feed our shoulder width distance apart a little bit wider. Make room for babe if you need to down and up. Drive the hips towards me. Keep that chest lifted. Tell you what, can never go wrong with squats. They are all seasons of life right here. Not pregnant, pregnant. Postpartum right here. Nice work. You got four. Awesome job. Three, two, one. You're going to turn towards your chair, your step, and you're just going to tap and tap. So I'm slightly sitting back, keeping that core nice and tight, keeping those transverse abdominals, my deep core really tight, really important throughout this workout. Tap it nice. Finishing that warm up. You got four. Nice. Three, four. Awesome job. Two, and one. Are you ready to jump into this workout with me? I hope you're warm. Let's do it. We're going to start on the dumbbells. The format is four circuits, three moves per circuit. First move is 40 seconds. Second move is 30 seconds. Third move is 20 seconds. So we're gonna go strength, strength, and a little bit of power. For that 20 seconds, you're gonna do it twice through. I'll follow you or I'll. I'll lead you. You follow me as we go. Grab your dumbbells. First move, 40 seconds. Squat curl, squat press. In three, two. Let's go. So I do a squat bicep curl. Hold them high. Squat thruster, down, down. Give me that squat bicep curl. Hold them high. Squat press. Nice work. You can always slow everything we're doing down or speed it up. Hold those weights high. Keep those elbows high. You can always take your squat stance. A little bit wider if needed. Squat press, down, down. So it's a squat hammer curl, squat overhead press. And the beautiful part is we're going to do each move two times through, so you're going to really get to know it. But you're here for 40 seconds, of which you have five left. Come on, finish. Nice work. You got five, four, three, two, and one. Clean and press slightly. Hinge forward, hips. Go back. You pop the heels. Drive overhead. Hinge. Pop, drive. Clean and press my hips to drive the weights up. Press it overhead. Right? Pop, drive. I'm going to show you from this side. Hinge, Pop, drive. Give me that little heel. Pop. If you can power push. This is strength training. But it's raising my heart rate, too. You can hear my heart rate starting to go up. Right? Nice work. Come on. Hup. You got it right here. Pop, drive. Come on, you got two more. Push. Last one right here. Last one up. Drop the weights. Or you can always keep. Keep a weight. I'm going no weight. Because we all know we gotta wait right here. Sit back into that squat. Pulse it down. Pulse. My weight is in my heels. I'm holding a squat and I'm pulsing. It's a tiny pulse. Who? Those legs are on fire. I know. Keep that chest up. Come on, stay with it. You got 10, nine, eight. Do you feel those legs? They're on fire. Final five, four, three, two, two, one. Stand tall. Shake, shake, shake. All right, you guys repeat that circuit. That's what we're going to do. You know the moves. Now you're going to do them again. Grab your dumbbells. Squat Hammer, curl, squat, press. Okay, now we take a break if you need to. Otherwise, when you're ready, that 40 seconds starts in 4, 3, 2. Let's go. Squat, curl, squat, press. Down, down. Squat, curl, squat, press. Nice work. Squat, hammer, squat. Lock it out overhead. Striving for that full range on each squat. Down, drive. Nice work. Come on. 15 seconds right here. And then we go to clean and press. That heart rate's going to go up a little bit, hitting the legs, the biceps, the legs, the shoulders. You got five, four, three, two. Let's go. Clean and press, drive, Think pop, drive. So it's a tiny pop of those heels right here. Hinge, pop, press. Hinge, pop, press. Think about driving your elbows right to me. Drive your elbows, shoot them up. Nice. Hinge, drive, press. Do you feel that heart rate rising? Yes. I do, too. Come on. 10 seconds. Yes, you can. Up. And then you're gonna hold that squat. You're gonna burn it out for 20 seconds. In 5, 4, 3, 2, 1. Wait or no wait. You choose. Find that squat, sit back, pulse it. You can do anything for 20 seconds. I know it burns. Come on. Tiny pulses, but a small stack of paper. Could I get it under your toes? Wiggle those toes. Wiggle them. Yeah. Keep the weight in the heels. Come on, finish it. What would it look like if I said five seconds? Come on. Five, four. Don't quit. Three, two. Stand it tall. Whoo. Legs. Hello. Grab some water. Nice work. Circuit one, done. Awesome job. You guys on the circuit number two, right? I told you, strength and cardio. This is an advanced pregnancy workout, right? We're going to challenge you. Low impact still means high intensity. Circuit number two, sumo squat. All right? You're going to grab those weights. It's a sumo squat roll. So take my weights this way, the long way. I'm going to do a sumo squat. Heels in, toes out. Drop the weights above the ground. Pop my booty. Pull up. It's a sumo squat deadlift. 40 seconds. In three, two. Let's go, chest up. Pop the booty. Pull. So it's a drop, a pop, a pull. I love this move. Drop, pop. It leaves lots of room for the belly and it hits those inner thighs on that pull. Hamstrings, inner thighs. Keep that core engaged. Don't drop your belly. You still have to keep your belly height to your spine. Pop. Keep that belly tight. Pull. Keep those dumbbells nice and close to your body. Pull. 10 seconds here. Nice work. And then sumo squats, bicep curls. We're gonna do it in 5, 4, 3, 2. Keep that sumo squat. Find a half curl pulse, two up to the top. Halfway, halfway up to the top, half, half top. You got it. Down, down to the top, half, half to the top. So there's constant tension on those biceps. Up, down, down, exhale, top. Come on. Yes. It's 5, 4, 3, 2, 1, 1. I'm down to one dumbbell. It comes to my chest. Those heel pops. Push side to side, center, side, center. Can you pop that heel? Hitting inner thighs, focusing on sitting my hips back, back, center, back, center. This is your 22nd burnout right here. Come on, sit it back. You got 5, 4, 3, 2, 1. Awesome job again. I'm getting sweaty in here. Truth is, the AC is not on in here, so it's really warm. So tell you what, we are getting hot. We're going to repeat that circuit. Sumo squat circuit round number two, starting with those sumo squat deadlift rolls. And four, three, two. Let's do it. Squat, pop, pull. 40 seconds. Drop, pop, pull. Nice work. Drop, pop the hips. Pull up high. Sink low. Chest is up. Then send it high, pull. I want you to still focus on keeping a nice flat back. Keep those weights tight. Think about pulling your inner thighs together, squeezing your hamstrings, the back of your legs as you stand. It's a nice wide variation of a deadlift. Leaves lots of room for baby, which I like. Awesome job. From here it's those sumo squats with those half bicep curls. In 5, 4, 3, 2 and 1. Find that half curl. Heels in, toes out, sink low, hold it here. This time it's pulse two down, halfway, two, all the way down, halfway up. So we're hitting the other head of the bicep. The bicep is a two headed muscle. Down two, all the way down, halfway up. We got the top head that first set. We're getting your bottom head right here. Come on. Down, two, three, up to the top. Drop two to the top. You got it? Yes you can. From here it's those lateral sit backs. You're there. And five, four, three, two, one. Down to one dumbbell. Keeping it nice and wide. Gonna sit my hips back, side, center, side, center. This is a little bit more range of motion, flexibility, hitting those inner thighs. Nice work. Awesome job. Almost done with circuit number two. Crushing this workout. You got it. Sit back up. Nice work. You got 5, 4, 3, 2, 1. Dumbbells down. Grab some water. If you're like me, you grab that sweat towel too. Two circuits down you guys. Two more to go. We're going to get a little bit more into our upper body. And we're going to incorporate that chair. We're going to take it onto the chair. Pull a chair into place. You can use a chair, you can use a bench. Lots of options. But I love having a chair, even a stability ball. If you want to challenge your balance for pregnancy workouts, low impact workouts, recovering from an injury, modifying, It's a great way to modify. We're going to start in a seated position on the chair. I'm sitting on the chair. I'm going to do three overhead triceps. Now, I can do this with two dumbbells or with one. And then I do a squat stand. I'm going to show you what it looks like. Looks like this. 1, 2, 3. Bring the dumbbells down to my shoulders. Stand up, sit down. That's the move. 1. 40 seconds. Starts in 3. 2. Let's go. Three triceps. Bend, extend, bend, extend. One more. Rack the dumbbells on your shoulders. Stand up. Sit back. Find that chair. Press overhead. Hide the weights behind your head. Show them. Now you got to keep that core turned on. Keep a nice flat back. Take the arch out. Nice. Stand up, sit back. 40 seconds, right here. Three overhead triceps. Two and three. Rack them. Stand up. Sit down. You're doing awesome. Come on. Yes, you can. Those triceps, they should start to feel on fire. Now we're in that final set. They're not on fire. Grab heavier weights. Nice work. You're done. Awesome job. From here, we're gonna get rid of the chair and we're gonna go to a bent over reverse grip row. So I'm hinged over. Keep that belly tight. Palms face me. Pull release. Pull, release. I hope you guys can see the sweat dripping off me right now. Hup. It's like I'm putting my leggings on for the day. Hup. I'm gonna show you from the side so you can see. Pull right here. Hold at the top. Control it down. Control up. Control down. You want to challenge those dumbbells. Never touch at the bottom. They never touch. That keeps constant tension and stability on those muscles. They never tap. It's 30 seconds here, and then I got a 20 second burnout for you with chair step ups. Yeah, it's gonna be lots of fun. You're there in five. Come on. Three, two, one. Dumbbells down. Find a chair. Find a step if you need something lower. 22nd step ups. Hup. Alternating legs. Hup. Right here. Alternating legs. Now you can always take this to the first step in a staircase. If you need something lower your don't have to add a knee drive. You can tap. Okay, you can tap or give me that full knee drive. It's 20 seconds. You want it to raise your heart rate. You want it to challenge you. Come on. Yes. You're in that final. 5, 4, 3, 2 and 1. Nice work. Circuit number three. We're going to repeat it. Same three exercises. You're going to do them again. Sound good? Like I said before, by the time we get to that last set of triceps, it should feel challenging. So if you used one dumbbell last time and it didn't feel challenging, Grab that second dumbbell. Challenge yourself. Right. Failure is okay. We don't want to get breathless, but we can still fail in the muscle gains as long as we're breathing. Good. Feeling good. Right? Three triceps. One. Stand up. You're on in three. Two. Let's go. Hide them, show them, hide them, show them. One more. Rack to the shoulders. Stand up. Find that chair. Sit down. Push them up. Hide them, show them, hide them. So we're getting upper body right here. And that core, it's staying engaged. Stand up tall. Sit down. Triceps, shoulders. And we're incorporating the legs that stand up. Give you a quick break. Three reps. Stand up, sit down. Nice work, you guys. Come on, two more sets. Stay with it. Two and three. Last set. My triceps are on fire. I'm hitting that failure point. It's a good thing. Down, up. Come on, two more. Two more. Yes, you can. Last one. Stand up and you're out of that exercise. 30 seconds. Bent over row. So bend over, hinge over, Pull that belly tight. Pull up and down. Hold down. Never let those weights touch at the bottom. Remember now, if you're pregnant, sometimes we can get low back pain. You can feel this dipping into your back. I want you to take a staggered stance up right here. That staggered stance is going to take some of that pressure off, even out the weight a little bit. And now if you're really feeling it, you can always just drop down to one weight and put one hand on the chair and just give me a single arm. Row and row. This is another great option. A lot of options, but we're going to finish on those back rows. It's five. Come on. Four chair step ups in three, two and one. Chair step ups. Chair step ups. Let's do it. 20. 20 seconds. Come on. Up. You can do anything for 20 seconds. Yes, you can. Your pace, your tempo. Slow it down, speed it up, add the knee drive or don't. Just keep moving. Yes. You guys are doing so awesome. Closing out. Circuit number three, right here. Ten seconds. Keep breathing. Yes. Keep those shoulders over those hips. Come on. It's 5, 4, 3, 2, and 1. Circuit number three. That's it, you guys. Nice work. Grab that towel. Wipe that sweat away. Circuit number four. I'm gonna stay on the chair. Push ups. I know push ups. We still get to do them even though we're pregnant. But when I do them on the ground, my belly taps, right? Take it up to a chair. Your other option, if you're not comfortable being on your knees, take this to a wall or a nice countertop in your kitchen. It's just a good old pushup. I'm on my knees. A pushup with a shoulder tap. So it looks like this. Push up, tap, push up, tap. You're here for 40 seconds, so get comfortable. It starts in three, two. Let's go. So I lead with my chest tap, opposite hand, opposite shoulder. Now, my elbows aren't flaring out to the sides. My elbows are falling straight back towards my body. If I can striving to get my chest all the way to that chair. This nice incline pushup, this is like a perfect height for me. Leaves lots of room for baby. Still lets me work that chest. Then that shoulder tap adds a little bit of core in there. You've got to keep those transverse abdominals nice and tight. Stabilize yourself. Nice work, you guys. 40 seconds of push ups. I always say when I'm pregnant, push ups kind of become one of my new favorite exercises. They're like my least favorite when I'm not pregnant. But when I'm pregnant, I don't have to go all the way down to the ground, and I get to use incline. I mean, I'm not going to lie. It's kind of nice, right? Soaking it up. Because let me tell you, postpartum, those push ups are stinking hard. You get 5, 4, 3, 2, and 1. You're gonna stay right here on your knees. If it's comfortable for you, grab your weight. My right arm goes overhead. Okay. My left arm. Okay. My right arm is overhead. My left arm is going to curl, press right, it looks like. Wait, which one's my right and left? I'm trying, you guys. Pregnancy brain is so happening right now. Drop one arm. You're gonna curl, pressure, curl, press down, down, curl, press down. So my other arm is staying overhead, and it's forcing me to keep my core engaged. Now, if you're like, this is too much for me. This doesn't feel good for me. You can always take this standing. I'm going to also show you. You can take it to the chair. So you can take it sitting. So one arm is overhead, other arm's at the side. Curl press. So if the kneeling is not comfortable for you, take it to the chair. One arm overhead. Constant shoulder engagement. Curl press. Down, down, Kneeling, sitting in a chair or standing. Those weights are getting heavy. Yes, you're in that final five. Come on. Four. Stay with me. Three and two and one. Weights are down. Chair taps like we did in the warmup. Slightly hinge back. Pull that transverse abdominal in nice and tight. Tap, tap your chair. Tap it, tap it. You got it. You can go as slow or fast as you want. Again, the height of the chair or the step or the bench is up to you. You can tap down here. Tap, tap, tap. Or take it up high. This is core active core right. Pull that transverse abdominal. Nice and tight. Tap it. Bigger the arms, higher the heart rate. It's 10, nine, eight. You're doing awesome. Come on. Final five. Four, three, two and one. Nice work, you guys. I'm going to grab some water and we're going to repeat that set. We're going to repeat that again. Ok? You guys are doing so great. Pregnancy is hard, especially second. And I'm not going to lie, this third trimester, it gets hard to keep moving. So I'm so stinking proud of you for being here right now and sticking with it. You guys, you can do this. We're in that home stretch, right in that home stretch. Back on pushups, on your knees or find a wall, a countertop. I'm on my chair. 40 seconds. Push up, shoulder tap. You're there in three, two. Let's go. Push up. Tap, push up, tap. Lead with my chest. Keep my core tight. Inhale, down, exhale, Push up, tap down, Push. Come on. Yes, you can. Strong chest, chest and triceps. What we're working here. Shoulders are also engaged. Tend to be the two weakest muscle groups in women. Right? We got to change that. Come on. You got to use that muscle group to strengthen it. You're a strong mama. Stay with it. Yes, you can. 10 seconds. You're feeling it. I hope so. And then we're going to that kneeling or seated curl press. We're going to burn out that upper body in 5, 4, 3, 2, and 1. I'm going to stay on my knees this time. You can always go to your chair. Arm up. Other Arm curl. Press down, down. You got to keep that core tight. Squeeze your butt. Your butt is still active here. I know we're focusing upper body, but my butt is still turned on because it's got to protect my low back. Right, this growing baby bump. Hup, push. Yes, you can. Biceps, shoulders. That heart rate stays up, too, because you have that one arm overhead. Come on, stay with me. I'm feeling that burn. I'm feeling that fatigue. You're almost there. Finish. 5, 4, 3, 2, 1. Weights are down. Stand it tall. Chair, tap slightly. Hinge back. Pull those transverse abdominals. Turn them on. Tap it. Tap that chair. Come on, right here. Finish circuit number four. Then I got a little bit of bonus core work for you, mamas. Little bonus core. And cool down. We're almost there. Yes. Nice work. Come on, get those knees up. Keep that belly nice and tight. Pump Those arms for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Nice work, Mama. All right, chair can go. Off to the side. We're going to finish with a little bit of core work, so come back down to that tabletop position. Shoulders are stacked over wrist, hips over knees. We're going to bird dog it, so kick back one leg. Opposite arm reaches out. You can keep that leg down. Or if you can lift it, you're going to do a three pulse knee tap. It looks like this. Pulse, two, three, tap. My knee. Shoot it out. Pulse, two, three, tap. Shoot it out. Back and core right here. It's all connected. Pulse, two, three, tap. Two more. Pulse, two, three, tap. Last one. Pulse, two, three, tap. From here, I want you to sit back and take a nice child's pose. Stretch toes to touch. Walk your hands away. Release that low back. Sit your hips down, take a quick stretch, come back up. We're going to do the other side. You ready? All right, other leg out. The leg can stay down. Arm is up. Or if you have it in you, lift that opposite leg three pulses. Up, two, three, tap my knee. Up, two, three, Tap it. I feel this. Yes. We got to keep the back nice and strong. Yes, you can. Glutes and hamstrings, they're turned on right here, too. Pulse, two, three. Keep us off. Bend in that elbow that's supporting you. Keep those hips square to the ground. Two, three. You got two more in ya. Come on. Two, three, tap it. Last one. Pulse, two, three. Whoo. That challenges the balance. Sit it back again. Find that child's pose. That feels so good, right? So good. Nice work, you guys. You're gonna come up to us Danny. Or up to that tabletop position. And we're gonna do a cool down right here, starting with cat cow. This is actually still a very active core exercise. My shoulders stay over my wrist. My hips can be right over my knees. I'm going to drop the belly. Inhale, Spine can go up towards the ceiling. And as I exhale, I pull it nice and tight, and I look at my baby and I pull those abs in nice and tight. So this is actually transverse abdominal breathing as well. Release it. Inhale, drop the belly. Exhale, pull it in. Look at baby. Pull that belly. Tuck it in. Say hello, babe. How you doing? Excited to meet you soon, right? All right, do it again. Okay, you guys, I took a prenatal yoga training, and they actually told me that doing two minutes of this cat cow work can eliminate one trip to the bathroom in the middle of the night. I swear by it. It's so true. Inhale, exhale. You're going to do one more after this. So you do two minutes of this cat cow work before bed. You empty your bladder before bed, and you're not going to have to get up and pee at least one less time. I promise it works. I swear. Drop the belly one more time. Pull it up, Release it. Awesome job. Come to a nice seated position on your bum. We're going to find a nice butterfly stretch right here. Soles the feet to touch. If you can sit back, roll those shoulders down and back. And you can gently push your elbows into those thighs and slightly hinge forward if it feels good for you, giving that nice inner thigh release, opening up those hips. A lot of hip opening in these final stages of pregnancy. Awesome job, you guys. Thanks so much for joining me and sweating with me today. I hope you found this workout super valuable. Challenging. I love a good prenatal workout that still challenges me because I'm still maintaining my muscle strength. Right, Right. You want to keep strong. Labor is, like, the hardest workout. That's no joke. Take your right hand down to the ground, left arm up and over. Give me that side body. Reach back to center. Switch it out. Other palm down. Other arm up. Side body stretch. Nice work. Awesome job. You're going to take one leg around if it's comfortable for you, and find that little quad stretch right here. So just dipping into my right side and pull, pulling gently on my left quad, opening up the front of the thigh. Lots of stretching in these final stages. It feels good, and it's good to keep your body moving and grooving. That is right. My model these days. Switch it out. Other side is just keep moving. Just keep moving mama. You got this. Just keep moving. And I'll tell you what, this workout is going to still live on here so you can come back and do it again. And I have lots of other prenatal and pregnancy friendly low impact workouts@nourishmeovlov.com so come back, join us again. I even have a prenatal friendly foam rolling if you need more stretching than this. Some great hip opening exercises as well and prenatal yoga, so be sure to check them all out@nourishmovelove.com thanks so much and have a great day.