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PRENATAL GYM 1ST TRIMESTER

BENT OVER SINGLE ARM ROWS (4x12)

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Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs

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  • BENT OVER REVERSE FLY (4x10)
    00:23
    BENT OVER REVERSE FLY (4x10)

    BENT OVER REVERSE FLY (4x10)

    Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.

    Weight Recommendations:

    Beginner: 3-7lbs
    Intermediate: 1...

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