This full-body prenatal workout is perfect for anyone around the 15-week mark! We’ll ease in with a gentle warm-up and core-focused breathwork, then move through two circuits—each repeated twice—featuring low-impact, pregnancy-safe exercises like lunges, rows, wall sits, and bird dogs. With 45 seconds of work and 15 seconds of rest, you’ll build strength and stamina while staying connected to what your body needs today.

Equipment: Bench, Medium Dumbbells, Heavy Dumbbells