PRENATAL GYM 1ST TRIMESTER

PRENATAL GYM 1ST TRIMESTER

59 Seasons

Hi mama!!! so excited to get started with you on this trimester! Quick reminder & disclaimer before starting these to be cleared by your doctor or medical team, always listen to your body in terms of weight amount & we recommend prior experience of weight training in the gym to continue these type of exercises in pregnancy! Let’s get into it and work on that strength for you and baby together!!

This trimester focuses on maintaining strength while honoring lower energy levels and early body changes. Workouts emphasize foundational lifts, core connection, breathwork, and posture, with smart modifications to manage fatigue and nausea. The goal is to build stability and confidence while keeping intensity adaptable, helping you feel strong and supported from the very beginning. If you're looking for 2nd or 3rd Trimester, navigate back to the homepage and click into PRENATAL GYM PROGRAM for more!

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PRENATAL GYM 1ST TRIMESTER

7 Episodes

  • BANDED SQUAT STEPS (4x10)
    00:34
    BANDED SQUAT STEPS (4x10)
    Episode 1

    BANDED SQUAT STEPS (4x10)

    Episode 1

    First, sit into a squat with a band right under your knees, perform your 10 steps per side.

  • REVERSE LUNGE CURLS (4x10)
    00:38
    REVERSE LUNGE CURLS (4x10)
    Episode 2

    REVERSE LUNGE CURLS (4x10)

    Episode 2

    Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!

    Weight Recommendations:

    Beginner: Bodyweight-7lbs
    Intermediate: 10-25lbs
    Advanced: 30-65+ lbs

    *Modification: split this exercise ...

  • SINGLE ARM MODIFIED SNATCH (4x10)
    00:27
    SINGLE ARM MODIFIED SNATCH (4x10)
    Episode 3

    SINGLE ARM MODIFIED SNATCH (4x10)

    Episode 3

    Hold a dumbbell in one hand, squat slightly, then explosively drive upward to bring the weight from your hip to straight overhead in one fluid motion. Repeat on the other arm.

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-20lbs
    Advanced: 25-40+lbs

  • INCLINED CHEST PRESS (4x12)
    00:29
    INCLINED CHEST PRESS (4x12)
    Episode 4

    INCLINED CHEST PRESS (4x12)

    Episode 4

    Lie back on an incline bench with dumbbells at chest level. Press the weights up until arms are straight, then lower slowly back down with control.

    Weight Recommendations:
    Beginner: 5-10lb dumbbells
    Intermediate: 12-20lb dumbbells
    Advanced: 25-45+lb dumbbells

    *Modification: you can use a bar...

  • CROSS BODY BICEP CURL (4x10)
    00:28
    CROSS BODY BICEP CURL (4x10)
    Episode 5

    CROSS BODY BICEP CURL (4x10)

    Episode 5

    Start with a single arm curl across your body to the opposite shoulder, then on the opposite side.

    Weight Recommendation:
    Beginner: 3-7lbs
    
Intermediate: 10-15lbs
    Advanced: 20-50+lbs

  • SINGLE LEG RDL (4x12)
    00:44
    SINGLE LEG RDL (4x12)
    Episode 6

    SINGLE LEG RDL (4x12)

    Episode 6

    Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

    Weight Recommendations:

    Beginner:...

  • DEAD BUGS (3x12)
    00:48
    DEAD BUGS (3x12)
    Episode 7

    DEAD BUGS (3x12)

    Episode 7

    Lie on your back with arms up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides, keeping your low back pressed into the floor.

    Zero Equipment

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