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

6 Episodes

  • BARBELL SUMO SQUAT (4x10)
    00:39
    BARBELL SUMO SQUAT (4x10)
    Episode 1

    BARBELL SUMO SQUAT (4x10)

    Episode 1

    Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.

    Beginner: Try just the bar first or dumbbells
    
Intermediate: 10-35lb plates...

  • DUMBBELL RDL (4x12)
    00:38
    DUMBBELL RDL (4x12)
    Episode 2

    DUMBBELL RDL (4x12)

    Episode 2

    Engage your core, hinge at the hips as you lower the dumbbells, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

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

  • HIP THRUST (4x12)
    00:47
    HIP THRUST (4x12)
    Episode 3

    HIP THRUST (4x12)

    Episode 3

    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...

  • LATERAL LUNGES (4x10)
    00:35
    LATERAL LUNGES (4x10)
    Episode 4

    LATERAL LUNGES (4x10)

    Episode 4

    Hold a dumbbell with both hands. Step one leg out to the side, bending that knee while keeping the other leg straight, and sit back into the lunge. Keep your chest lifted and core engaged as you lower, then push off the bent leg to return to standing. Alternate sides

    Weight Recommendations
    Begin...

  • BANDED CLAMSHELLS (3x12)
    00:29
    BANDED CLAMSHELLS (3x12)
    Episode 5

    BANDED CLAMSHELLS (3x12)

    Episode 5

    Lie on your side with knees bent and a resistance band around your thighs. Keeping feet together, open your top knee like a clam shell, then close.

    Equipment: Resistance Band

  • BANDED SINGLE LEG STEPS (3x10) PER SIDE
    00:49
    BANDED SINGLE LEG STEPS (3x10) PER SIDE
    Episode 6

    BANDED SINGLE LEG STEPS (3x10) PER SIDE

    Episode 6

    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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