Pre/Postnatal Workout

This is a great 3 day program for newly pregnant moms and those just recently cleared by their doctor postpartum. If you can, add 30 minutes of walking 3-4 times per week in addition to the weighted workouts.  The best thing about these workouts - they can be done in your home or at a gym. Feeling like you’ve got a little more energy, repeat your favorite day 1 more time. (and for ab workout, be sure to check out our prenatal and postnatal abs).

Day #1 Lower Body

• Squats with light dumbbells 4 x 20
• Walking lunges 4 x 15 each leg
• Side to side squats (if you have a thigh band – use it) 4 x 10 each way
• Glute bridges 4 x 15
• Regular crunches 3 x 20
  • Reverse crunches 3 x 20

Day #2 Upper Body 1 “Push”

• Push-ups on Knees or Feet 4 x 10
  • Superset 4 x 10 Crunches
• Lying on back chest press with dumbbells 3 x 15 or use machine
  • Superset 4 x 15 Side to Side crunches
• Lying on back triceps dumbbell extensions 3 x 12
  • Superset 4 x 12 Leg lowering for lower abs
• Triceps kickbacks 3 x 10

Day #3 Upper Body 2 “Pull”

• One arm rows 4 x 12
  • Superset 4 x 30 seconds plank hold
• Lat pulldown 4 x 12
  • Superset On the Ball crunches 4 x 15
• Dumbbell curls with palms up 4 x 10
• Dumbbell curls with palms facing in 4 x 10