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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00:28Episode 1BARBELL REVERSE LUNGES (4x10)
Episode 1
Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.
Beginner...
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00:33Episode 2SEATED ROW (4x12)
Episode 2
Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight Recommendations:
Beginner: 10-15lbs plates on each side
Intermediate: 20-... -
00:53Episode 3HEEL ELEVATED GOBLET SQUAT (4x10)
Episode 3
Start with your heels slightly elevated on a 1-2" platform, hold a dumbell in front of your chest, and with a narrow stance squat up and down, making sure to keep you chest up, pushing the weight through your quads!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-6... -
00:44Episode 4LATERAL LUNGE HAMMER CURL PRESS (3x10)
Episode 4
Step out into a side lunge while curling the weights (palms facing in), then press the weights overhead as you step back to the center.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45lbs -
SIDE MODIFIED PLANK PRESS (3x10) PER SIDE
Episode 5
Start in a modified side plank with your bottom knee bent and stacked under your hip, holding a dumbbell in your top hand. Keep your hips lifted and core engaged as you press the dumbbell straight up over your shoulder, stacking wrist over elbow. Slowly lower the weight back down with control, ma...
