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PRENATAL GYM PROGRAM

REVERSE LUNGE CURLS (4x10)

38s
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Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!

Weight Recommendations:

Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

*Modification: split this exercise into 2 separate exercises: reverse lunges + bicep curls, do them separately!

Up Next in WEEK 20 DAY 1: FULL BODY

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    00:41
    SIDE PLANK KNEE CRUNCHES (3x12)

    SIDE PLANK KNEE CRUNCHES (3x12)

    Set up in a side plank (on forearm or hand), then bring your top knee in toward your chest. Extend it back out and repeat, keeping your hips lifted the whole time.

    Zero equipment

  • WEIGHTED BIRD DOG (3x10)
    00:39
    WEIGHTED BIRD DOG (3x10)

    WEIGHTED BIRD DOG (3x10)

    Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.

    Weight Recommendations:

    Beginner: 3-7lbs
    Intermediate: 10-25lbs
    Advanced: 30-65+ lbs

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