30 Minute Prenatal Full Body Strength Workout | All Trimester Friendly

Описание: Grab a mat, dumbbells (the more the merrier), a sturdy chair or workout bench, a mini band, and a ball or wrapped up towel. If you are using a chair, make sure the back of the chair is up against a wall so it won’t slide back on you. For the weight selection, I'd recommend having a lighter set, a moderate set, and a heavier set. Choose a weight selection that is challenging but doable for you*. This 30 minute strength focused workout is all-trimester friendly. We work on strengthening the entire body. To modify on the upper body sections, you can perform *most of the exercises seated and/or lighten the resistance. To modify the lower body exercises, decrease the range of motion and/or lighten the resistance as well. We go 45 seconds on, 15 seconds off for the entire workout. When we put the band around the quads, we will get slightly more time. As always, if needed, take a longer recovery by hitting pause and re-joining. Now lets get even stronger momma! #strongasamother

SKIP TO 4:30 TO BEGIN WORKOUT
Total workout time: Approx 31 minutes
Workout time with stretching at end: Approx 36 minutes

The Workout
45 seconds on, 15 seconds off
Upper Body
DB Poliquin lateral raises
DB lateral raises
DB seated shoulder press
BW tricep dips
DB Lu raises
DB Tricep Extensions
DB front raises to steering wheels
DB hammer curls
DB supinated curl to Arnold press
DB neutral grip row, right
DB neutral grip row, left
DB hip hinge rear delt fly
DB hybrid upright row
Lower Body + Core
DB bench tap squats (slow tempo)
DB Bstance RDL, left
DB bench tap squats with pulse
DB Bstance RDL, right
DB bench tap squats, normal tempo
DB bilateral RDL
BW Bstance hip thrust, left
BW Bstance hip thrust, right
DB bilateral Hip Thrust
DB Top ROM hip thrust
Banded Seated Abductions
Banded Clam Shell with hip lift, right
Banded Clamshell with hip lift, left
Banded Quadruped Glute Kickback, left
Banded Quadruped Glute kickback, right
Modified side plank with adduction, left
Modified side plank with adduction, right
Seated Adductions

More Prenatal Workouts:    • Prenatal: FIT by Larie  
Prenatal Workout Program:    • Prenatal Workout Program: FIT By Larie  

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Ball: https://amzn.to/3vbaZJt

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Post-Workout Protein Bars
Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: https://amzn.to/3byEMm7 (If you follow me on IG, you know I'm obsessed)

Track your HR
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Yoga Mat (similar): https://amzn.to/39EvlS1

Tag me in your posts & stories on IG: @lariemidkiff


MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe