30 min Full Body Strength & Cardio for a Strong Pregnancy & Easier Delivery! | Low Impact
This low-impact workout is great for all trimesters of your pregnancy to help you build and maintain muscle mass, cardio endurance, and overall stamina! Continuing training during pregnancy will not only give you more energy during your pregnancy but also help with labor and delivery!
This is a full-body workout combining both strength and cardio for a complete hybrid workout! In this workout, we will work through 5 rounds repeated 3 times through! Each round will consist of 2 exercises: one strength exercise and one cardio exercise! You only need dumbbells for this workout and optional today is an exercise box, bench, or sturdy elevated surface!
I designed this workout with functionality and modifications in mind to provide an effective and complete full-body workout during pregnancy! With that said all pregnancies are different and each day is different, so listen to your mode and adjust when needed!
30-MINUTE FULL BODY STRENGTH AND CARDIO WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5 - 11kg. When selecting a weight for this workout, you want to lift moderately heavy! This weight will be relative to you and how you feel!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR - MODS IF YOU DON'T HAVE THIS!
STRUCTURE
5 ROUNDS REPEATED 3 TIMES THROUGH
2 EXERCISES PER ROUND | STRENGTH & CARDIO
STRENGTH WORK: 45 SECONDS
CARDIO WORK: 30 SECONDS
REST BETWEEN STRENGTH & CARDIO: 10 SECONDS
REST BETWEEN ROUNDS: 30/60 SECONDS
EXERCISE LIST
ROUND 1
- PUSH UP TO REAR LEG LIFTS* | LOW SUMO WITH FAST HANDS | *MOD STANDING CHEST PRESS TO REAR LEG LIFT
- SUMO SQUAT | LOW IMPACT PLANK JACK - ON BOX OR STANDING OPTION
- ROMANIAN DEADLIFT TO ROW | LOW IMPACT HIGH KNEE JUMP ROPE
- DIPS* | REVERSE PLANK & MARCH* | *TRICEP OVERHEAD EXTENSION | HIGH KNEE MARCH
- SQUAT TO CURL & PRESS | INCLINE OR STANDING MOUNTAIN CLIMBER
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch!
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DISCLAIMER When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
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