30 Minute Low Impact Full Body Toning Prenatal Workout

Looking for a challenging, yet low impact prenatal home workout that targets every muscle in your body?

Look no further!

This, challenging, yet low impact prenatal workout routine will leave you feeling refreshed, re-energized (is that even a word?!) strong and confident.

Not pregnant? 

No problem! 

This workout is great for anyone looking for a full body workout you can do at home.

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Targeted Body Parts

• Booty
• Core
• Shoulders
• Biceps/triceps

Suggested Equipment 

• A pair of dumbbells
• Resistance loop bands
• Crazy little kids to keep you entertained

Workout Instructions

Beginner: 10 reps each exercise

Intermediate: 12 reps each exercise

Advanced: 15 reps each

Complete as many rounds as possible in 30 minutes!

If you have time, I suggest starting with this quick prenatal warm up sequence.

If not, then just start slow and listen to your body!

I’m Pregnant, What Level Should I Start?

Beginner

You started training less than two months ago. You have been consistent but only once or twice a week at low intensity. You may also have limited movement skill and strength training.

Intermediate

You have been training/exercising consistently for 2-6 months and about 3 times a week at a moderate intensity. You have some basic movement skills.

Advanced

You have been strength training/exercising consistently for a year or more and you train 3-4 times a week. You also have experienced high training stress and volume, understand your body’s recovery needs, has a high level of movement skills.

The Exercises

1. Wall Squat Bicep Curl
2. Wall Squat Pulses
3. Reverse Lunge Twist
4. Squat, Press, Extend
5. Lateral Lunge Press
6. Burpees (Modified or Optional)

1. Wall Squat Bicep Curl

1. Place a loop band around knees and begin in a wall squat position with thighs as close to parallel to the ground as possible
2. Focus on lifting up your pelvic floor with your core. Imagine “hugging” your baby to engage your core. Make sure your back is pressed firmly to the wall, shoulders are relaxed and staying strong through your legs
3. If using a loop band, press firmly against the loop band to engage your glutes.
4. Keeping the back of your arms (triceps) against the wall, lift the weight into a bicep curl.
5. Slowly lower and repeat for instructed number of reps.

2. Wall Squat Pulses

1. Place a loop band around knees and begin in a wall squat position with thighs as close to parallel to the ground as possible
2. Focus on lifting up your pelvic floor with your core. Imagine “hugging” your baby to engage your core. Make sure your back is pressed firmly to the wall, shoulder are relaxed and staying strong through your legs
3. In the wall squat position with core strongly engaged, begin opening and closing your legs. Be sure to move slow and controlled. You should feel this burning in your booty!
4. One rep equals open AND close. For example, if you are performing the beginner level, you would do 20 reps total. Intermediate would be 24 reps and advanced would be 30 reps.

3. Reverse Lunge Twist

1. Begin standing with both feet together holding a light dumbbell in front of you.
2. Slowly take a step back with your right foot. As you step back, engage your core and slowly twist to the left. Hold at the bottom for two counts, then slowly return to center
3. NOTE: Engage your core before twisting. If twisting causes any discomfort, continue with the reverse lunge WITHOUT the twist.
4. Continue with the left side and alternate back and forth to complete reps.
5. Perform desired number of reps PER LEG.

4. Squat/Press/Tricep Extension Combo

1. Holding a dumbbell in front of you, stand with your feet slightly wider than shoulder width apart, toes slightly pointed out.
2. Slower engage your core and descend into a squat. Do not allow your knees to cave in.
3. As you stand, push the weight above your head. NOTE: If pregnant, focus on keeping the core engaged by “hugging your baby” and do not allow your low back to arch or belly to cone.
4. Keeping your forearms by your ears, slowly lower the weight behind your head. Again, keeping your core engaged.
5. Press the weight back up over your head and bring it back to center.
6. Repeat for reps

5. Lateral Lunge Shoulder Press Combo

1. Begin with one dumbbell in your right hand.
2. Step your left foot out to the side, bend your knee to perform a lateral lunge while bringing the dumbbell toward your left foot.
3. Push off your left foot to return to center
4. Press the dumbbell up over your head to perform a shoulder press. NOTE: Keep core engaged as you press the weight above your head. If you feel any strain in your low back, avoid the press until you are able to maintain proper core engagement.
5. Slowly bring the weight back to center and repeat for reps.
6. Repeat on the right side after all reps are completed on the left side

6. Burpees/Bicep Curl (OPTIONAL or MODIFIED)

1. This exercise is optional or can be modified during pregnancy.
2. Begin standing with feet slightly wider than shoulder width apart while holding a pair of dumbbells.
3. Keeping your back straight, slowly lower into a squat position, bringing the dumbbells to the floor in front of you.
4. Jump or step back into a plank position then slowly step or jump your feet back up to your hands
5. Using your legs, NOT YOUR BACK, push through your feet to standing.
6. Bring the weights up for a bicep curl then press the weights above your head for a press.
7. Slowly lower the weights back to the top of the bicep curl and lower them to your sides for the starting position.
8. Repeat for reps
9. NOTE: If you feel any coning in your core or pain in your lower back, then I strongly suggest modifying this exercise or skipping it all together. To modify, lower your hands to a chair instead of to the ground. This will help take some pressure off your core.