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PRENATAL GYM PROGRAM

THRUSTERS (4x10)

29s

Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
Modification: do this with dumbbells or no weight at all

Up Next in WEEK 25 DAY 1: FULL BODY

  • WEIGHTED BIRD DOG (3x10)
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    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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