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PRENATAL GYM PROGRAM

GOBLET SQUAT (4x12)

53s

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: 35-65+ lbs

*Modification: do these without weight!

Up Next in WEEK 9 DAY 4: FULL BODY

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    LATERAL LUNGE HAMMER CURL PRESS (3x10)

    LATERAL LUNGE HAMMER CURL PRESS (3x10)

    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 PLANK KNEE CRUNCHES (3x10)
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    SIDE PLANK KNEE CRUNCHES (3x10)

    SIDE PLANK KNEE CRUNCHES (3x10)

    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

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