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

  • SQUAT PRESS (4x12)
    00:46
    SQUAT PRESS (4x12)
    Episode 1

    SQUAT PRESS (4x12)

    Episode 1

    Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

    Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
    
Intermediate: 25...

  • B STANCE SQUAT PRESS (4x10)
    00:25
    B STANCE SQUAT PRESS (4x10)
    Episode 2

    B STANCE SQUAT PRESS (4x10)

    Episode 2

    Stand with one foot slightly behind you like a kickstand; perform a squat with most weight on the front leg, then press dumbbells overhead as you stand.

    Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
    
Intermediate: 25-55lb plates on each side
    Advanced: 60-100+ lb plates on ...

  • SINGLE LEG RDL (4x12)
    00:44
    SINGLE LEG RDL (4x12)
    Episode 3

    SINGLE LEG RDL (4x12)

    Episode 3

    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:...

  • SINGLE LEG BENCH STEP UPS (4x10) PER SIDE
    00:48
    SINGLE LEG BENCH STEP UPS (4x10) PER SIDE
    Episode 4

    SINGLE LEG BENCH STEP UPS (4x10) PER SIDE

    Episode 4

    Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

    Weight Recommendations:

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

  • HIP THRUST (4x12)
    00:47
    HIP THRUST (4x12)
    Episode 5

    HIP THRUST (4x12)

    Episode 5

    Use a dumbbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

    Weight Recommendations
    Beginner: 5-10lb
    
Intermediate: 15-30lb
    
Advanced: 35-45lb

    *Modification: do glute bridges on the floor w...

  • BANDED GLUTE BRIDGE ABDUCTION (4x10)
    00:49
    BANDED GLUTE BRIDGE ABDUCTION (4x10)
    Episode 6

    BANDED GLUTE BRIDGE ABDUCTION (4x10)

    Episode 6

    Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.

    Equipment: Resistance band

  • BANDED SINGLE LEG STEPS (3x8) PER SIDE
    00:49
    BANDED SINGLE LEG STEPS (3x8) PER SIDE
    Episode 7

    BANDED SINGLE LEG STEPS (3x8) PER SIDE

    Episode 7

    With a resistance band around your ankles or knees, stay in a slight squat and step one foot out to the side and back in to fire up your outer glutes.

    Equipment: Zero equipment

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