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PRENATAL GYM 1ST TRIMESTER

B STANCE SQUAT PRESS (4x10)

25s

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 each side

Up Next in WEEK 10 DAY 4: FULL BODY

  • SEATED ROW (4x12)
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    SEATED ROW (4x12)

    SEATED ROW (4x12)

    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-...

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