PRENATAL + LOW IMPACT SERIES

PRENATAL + LOW IMPACT SERIES

Prenatal + Low Impact Series
Get ready for this 3 week, 9 workout series perfect for moms-to-be, beginners or anyone who prefers low-impact workouts as there is no jumping or high intensity movements.

We suggest 3 workouts per week, but as always if you’re up for it feel free to double up for an extra challenge.

Have fun and as always listen to your body.

*Disclaimer: If you are pregnant, please always check with your doctor (OB or otherwise) and ensure you are cleared for exercise! It is recommended to drink 2L per day while expecting, please ensure proper hydration before, throughout and after exercise.

PRENATAL + LOW IMPACT SERIES
  • Prenatal + Low Impact 1 - 20 min Core + Booty

    WEIGHTS OPTIONAL
    1. Squat opens (normal squat then open up the feet/ side to side then return back up)
    2. Side crunches
    3. 90 degree extensions (laying down on one side, knees bend then straighten leg and then leg lifts raise up repeat one side per set)
    4.Hamstring Crawls (on the back hip thr...

  • Prenatal + Low Impact 2 - 20 min Full Body

    WEIGHTS NEEDED
    1.Weighted sumo squats 
    2.Butterflies (on side, raise hips and open up the knees)
    3.Standing Weighted shoulder presses
    4.Modified plank holds with walk forward (floor + knees)

  • Prenatal + Low Impact 3 - 15 min Toned Arms + Core

    WEIGHTS NEEDED
    1.Standing weighted rows 
    2.Oblique dips with press ups 
    3.Weighted Curl to presses 
    4.Modified plank (plank off the knees, reach up with one hand straight)

  • Prenatal + Low Impact 4 - 10 min Core + Booty

    WEIGHTS OPTIONAL
    1. Dead bugs 
    2. Cat cows 
    3. Plank ups

  • Prenatal + Low Impact 5 - 10 min Ab Sculpt

    WEIGHTS OPTIONAL
    1.Single leg rainbows (lift one leg up then bring arms in rainbow motion, 5 per side then switch)
    2.Heel taps (laying down, knees bent, touch heels side to side)
    3.Side plank crunches  (off the elbow on bent knee, other leg straight, raise up on the elbow)

  • Prenatal + Low Impact 6 - 15 min Full Body Toning

    WEIGHTS NEEDED
    1.Side step with press up 
    2. Plank taps (in high plank position, tap R foot then L foot then switch) 
    3. Squat pulse 5 then come up with weights 
    4. Bicep curl x 3 into lateral shoulder raises 

  • Prenatal + Low Impact 7 - 15 min arm toning + improving posture

    WEIGHTS NEEDED
    1 Single arm weighted rows 
    2 Curl into tricep extension (standing 2 dumbbells 
    3 Rear delt plank extensions (in plank position but off knees bring weights back keep arm straight)
    4  High knee front raise (one leg bent, anterior shoulder raises 5 then switch)

  • Prenatal + Low Impact 8 - 15 min Total Body

    WEIGHTS OPTIONAL
    1. Side leg lift (laying down on elbow on one side, one leg comes up straight up and back slightly) switch every 5 
    2. Mountain climber slow and controlled taps
    3. Standing starfish 
    4. Modified Mini Crunches

  • Prenatal + Low Impact 9 - 10 min Strong Lower Abs

    WEIGHTS OPTIONAL
    1 2 Crab taps (on floor hips and butt up or down if its too hard, reach for toe by raising foot then alternate sides)
    3 Leg raises (shoulder blades off the ground if possible, knees bent alternate one leg at a time drop and switch
    4 Bicycle weighted pass throughs (on the floor in...