Category: Programed Workouts

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Front Foot Elevated Lunge

10 reps each side

• Find a low step, and stand 2-3 feet behind it facing the step.

• Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge

• Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

• Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
• Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

• Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
• Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
  • Use a countertop of chair for support if needed.
• When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

• Begin with hands on your hips in a standing position, legs approximately shoulder width apart.

• Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.

• Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

• Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
• Position your head so that your ear lobes are in line with shoulders and hips. 
• Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

• Start in a half kneeling position with one knee on the ground.

• Holding a light weight or object in both hands, start with both arms straight near the leg that is down.

• Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.

• Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

• Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
• From here, kick your right foot in the air, keeping your core tight.
• Return the foot on the ground, and then repeat on the opposite side.

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

• Cool Down Stretch and Mobility Routine
• 5 minute yoga and meditation
• 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Front Foot Elevated Lunge

10 reps each side

• Find a low step, and stand 2-3 feet behind it facing the step.

• Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge

• Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

• Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
• Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

• Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
• Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
  • Use a countertop of chair for support if needed.
• When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

• Begin with hands on your hips in a standing position, legs approximately shoulder width apart.

• Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.

• Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

• Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
• Position your head so that your ear lobes are in line with shoulders and hips. 
• Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

• Start in a half kneeling position with one knee on the ground.

• Holding a light weight or object in both hands, start with both arms straight near the leg that is down.

• Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.

• Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

• Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
• From here, kick your right foot in the air, keeping your core tight.
• Return the foot on the ground, and then repeat on the opposite side.

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

• Cool Down Stretch and Mobility Routine
• 5 minute yoga and meditation
• 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Front Foot Elevated Lunge

10 reps each side

• Find a low step, and stand 2-3 feet behind it facing the step.

• Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge

• Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

• Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
• Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

• Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
• Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
  • Use a countertop of chair for support if needed.
• When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

• Begin with hands on your hips in a standing position, legs approximately shoulder width apart.

• Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.

• Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

• Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
• Position your head so that your ear lobes are in line with shoulders and hips. 
• Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

• Start in a half kneeling position with one knee on the ground.

• Holding a light weight or object in both hands, start with both arms straight near the leg that is down.

• Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.

• Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

• Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
• From here, kick your right foot in the air, keeping your core tight.
• Return the foot on the ground, and then repeat on the opposite side.

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

• Cool Down Stretch and Mobility Routine
• 5 minute yoga and meditation
• 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Front Foot Elevated Lunge

10 reps each side

• Find a low step, and stand 2-3 feet behind it facing the step.

• Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge

• Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

• Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
• Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

• Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
• Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
  • Use a countertop of chair for support if needed.
• When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

• Begin with hands on your hips in a standing position, legs approximately shoulder width apart.

• Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.

• Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

• Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
• Position your head so that your ear lobes are in line with shoulders and hips. 
• Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

• Start in a half kneeling position with one knee on the ground.

• Holding a light weight or object in both hands, start with both arms straight near the leg that is down.

• Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.

• Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

• Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
• From here, kick your right foot in the air, keeping your core tight.
• Return the foot on the ground, and then repeat on the opposite side.

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

• Cool Down Stretch and Mobility Routine
• 5 minute yoga and meditation
• 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Supported Reverse Lunge + Pushup

10 reps each side

• This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
• Repeat on the opposite leg, completing a reverse lunge on each leg.
• With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
• This is one rep. Great total body exercise!

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

• If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
• Repeat this 2 times, for a total of 30 seconds of jogging

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Supported Reverse Lunge + Pushup

10 reps each side

• This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
• Repeat on the opposite leg, completing a reverse lunge on each leg.
• With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
• This is one rep. Great total body exercise!

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

• If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
• Repeat this 2 times, for a total of 30 seconds of jogging

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Supported Reverse Lunge + Pushup

10 reps each side

• This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
• Repeat on the opposite leg, completing a reverse lunge on each leg.
• With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
• This is one rep. Great total body exercise!

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

• If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
• Repeat this 2 times, for a total of 30 seconds of jogging

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Supported Reverse Lunge + Pushup

10 reps each side

• This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
• Repeat on the opposite leg, completing a reverse lunge on each leg.
• With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
• This is one rep. Great total body exercise!

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

• If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
• Repeat this 2 times, for a total of 30 seconds of jogging

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Supported Reverse Lunge + Pushup

10 reps each side

• This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
• Repeat on the opposite leg, completing a reverse lunge on each leg.
• With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
• This is one rep. Great total body exercise!

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

• If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
• Repeat this 2 times, for a total of 30 seconds of jogging

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Supported Reverse Lunge + Pushup

10 reps each side

• This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
• Repeat on the opposite leg, completing a reverse lunge on each leg.
• With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
• This is one rep. Great total body exercise!

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

• If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
• Repeat this 2 times, for a total of 30 seconds of jogging