PRENATAL GYM 1ST TRIMESTER

PRENATAL GYM 1ST TRIMESTER

59 Seasons

Hi mama!!! so excited to get started with you on this trimester! Quick reminder & disclaimer before starting these to be cleared by your doctor or medical team, always listen to your body in terms of weight amount & we recommend prior experience of weight training in the gym to continue these type of exercises in pregnancy! Let’s get into it and work on that strength for you and baby together!!

This trimester focuses on maintaining strength while honoring lower energy levels and early body changes. Workouts emphasize foundational lifts, core connection, breathwork, and posture, with smart modifications to manage fatigue and nausea. The goal is to build stability and confidence while keeping intensity adaptable, helping you feel strong and supported from the very beginning. If you're looking for 2nd or 3rd Trimester, navigate back to the homepage and click into PRENATAL GYM PROGRAM for more!

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PRENATAL GYM 1ST TRIMESTER

5 Episodes

  • FORWARD LUNGES (4x10) PER SIDE
    00:25
    FORWARD LUNGES (4x10) PER SIDE
    Episode 1

    FORWARD LUNGES (4x10) PER SIDE

    Episode 1

    Step forward and slowly lower into a lunge, keeping your knee in line with your ankle, making sure not to slam your back knee on the floor, push the weight through the floor to stand back up. Do all on one side first, or alternating.

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-25...

  • SINGLE LEG BENCH STEP UPS (4x10) PER SIDE
    00:48
    SINGLE LEG BENCH STEP UPS (4x10) PER SIDE
    Episode 2

    SINGLE LEG BENCH STEP UPS (4x10) PER SIDE

    Episode 2

    Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

    Weight Recommendations:

    Beginner: Bodyweight - 7lbs
    Intermediate: 10-25lbs
    Advanced: 30-65...

  • GLUTE BRIDGES (4x12)
    00:43
    GLUTE BRIDGES (4x12)
    Episode 3

    GLUTE BRIDGES (4x12)

    Episode 3

    Lie on your back with knees bent and feet flat on the floor, holding a dumbbell across your hips. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top before lowering with control.

    Weight Recommendations
    Beginner: 5-10lb
    
Intermediate: 15-30lb
    
Advance...

  • BANDED GLUTE BRIDGE ABDUCTION (4x10)
    00:49
    BANDED GLUTE BRIDGE ABDUCTION (4x10)
    Episode 4

    BANDED GLUTE BRIDGE ABDUCTION (4x10)

    Episode 4

    Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.

    Equipment: Resistance band

  • SIDE LYING LEG LIFTS (3x15) PER SIDE
    00:30
    SIDE LYING LEG LIFTS (3x15) PER SIDE
    Episode 5

    SIDE LYING LEG LIFTS (3x15) PER SIDE

    Episode 5

    Lie on your side with stacked legs and lift your top leg toward the ceiling while keeping it straight and your hips steady.

    Zero equipment

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