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

  • BARBELL REVERSE LUNGES (4x10)
    00:28
    BARBELL REVERSE LUNGES (4x10)
    Episode 1

    BARBELL 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...

  • HANGING SUMO SQUAT (4x12)
    00:35
    HANGING SUMO SQUAT (4x12)
    Episode 2

    HANGING SUMO SQUAT (4x12)

    Episode 2

    Start with a heavy dumbbell or KB in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the moveme...

  • BANDED GLUTE LIFTS (4x12)
    00:26
    BANDED GLUTE LIFTS (4x12)
    Episode 3

    BANDED GLUTE LIFTS (4x12)

    Episode 3

    Place a band around your thighs and lie on your back with knees bent. Lift your hips up by squeezing your glutes, then lower down slowly while keeping tension on the band.

    Equipment: Resistance band

  • BANDED GLUTE BRIDGE ABDUCTION (4x12)
    00:49
    BANDED GLUTE BRIDGE ABDUCTION (4x12)
    Episode 4

    BANDED GLUTE BRIDGE ABDUCTION (4x12)

    Episode 4

    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

  • BIRD DOG LATERAL SHIFT (3x10)
    00:38
    BIRD DOG LATERAL SHIFT (3x10)
    Episode 5

    BIRD DOG LATERAL SHIFT (3x10)

    Episode 5

    From an all-fours position with one arm and the opposite leg extended, slowly move that arm and leg out to the side (away from your center) while keeping your back flat.

    Zero equipment

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