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

5 Episodes

  • ARNOLD PRESS (4x12)
    00:28
    ARNOLD PRESS (4x12)
    Episode 1

    ARNOLD PRESS (4x12)

    Episode 1

    Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.

    Weight Recommendations:
    Beginner: 3-7lb...

  • CROSS BODY BICEP CURL (4x12)
    00:28
    CROSS BODY BICEP CURL (4x12)
    Episode 2

    CROSS BODY BICEP CURL (4x12)

    Episode 2

    Start with a single arm curl across your body to the opposite shoulder, then on the opposite side. That is 1 rep.

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

  • LATERAL RAISE (4x12)
    00:38
    LATERAL RAISE (4x12)
    Episode 3

    LATERAL RAISE (4x12)

    Episode 3

    Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-65+ lbs

  • CABLE STRAIGHT ARM PULL DOWN (4x12)
    00:39
    CABLE STRAIGHT ARM PULL DOWN (4x12)
    Episode 4

    CABLE STRAIGHT ARM PULL DOWN (4x12)

    Episode 4

    Stand facing the cable machine and, keeping your arms locked straight, pull the bar from shoulder height down to your thighs using your back muscles.

    Beginner: 3-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: Upright row with dumbbells

  • CABLE UPRIGHT ROW (4x12)
    00:40
    CABLE UPRIGHT ROW (4x12)
    Episode 5

    CABLE UPRIGHT ROW (4x12)

    Episode 5

    Stand close to the machine, grab the attachment, keep your core engaged as you pull the rope up, hands right below your chin and elbows slightly above your head!

    Beginner: 3-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: Upright row with dumbbells

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