Low Impact Strength + Cardio Prenatal Workout {30 Minute Total Body Workout}

Low Impact Strength + Cardio Prenatal Workout {30 Minute Total Body Workout}
Low-impact strength and cardio workout that’s perfect for beginners, pregnancy, bad knees, post-pregnancy, sleeping babies, or any other reason you may need to decrease impact. Can I tell you how I really feel about prenatal workout programs?! In my opinion they aren’t challenging enough for the mom-to-be who’s been on a regular fitness routine prior to becoming pregnant. Now before I get myself in trouble, I must say a couple things: Every pregnancy is different and I of course suggest you get approval from your doctor, midwife, or care provider before starting any workout or fitness plan. If prior to getting pregnant you haven’t been on a regular fitness routine, I don’t recommend jumping into a regular workout routine. I do suggest staying active with walking and moving your body; but it’s best to continue with your normal exercise routine prior to pregnancy. If prior to getting pregnant you were on a regular fitness routine, I don’t recommend looking at pregnancy as a time to push yourself or hold yourself to the same standard of training; rather to look at this as a time to maintain and try low impact variations and modifications as needed. And most importantly, listen to your body and show yourself some grace. As women, we naturally tend to hold ourselves to a high #fitpregnancy standard and play the comparison game on social media. I’m 100% guilty. I saw a barre instructor post that she was still teaching classes at 37 weeks pregnant, so naturally I was like, ‘ok I’m going to teach till 38 weeks.’ I ended up teaching my final class at 35 weeks and I’m proud I made it that far while also recognizing it was time for me to take a break. That said, fitness is my job, so yes, I stayed very active throughout my pregnancy; but please don’t look at my Instagram and compare your pregnancy with my pregnancy. Every pregnancy is different. And truth be told, there are some days going for a 15 minute walk was all I could manage {heck, there were some days a walk wasn’t even manageable, and that’s ok too}. My personal experience was that I couldn’t find prenatal or pregnancy workouts that were challenging enough for me. Which is why I wanted to share this advanced, low-impact strength + cardio prenatal workout. This workout is designed for the mom-to-be continuing her strength training and cardio exercise routine into pregnancy. And if you’ve tried my low-impact barre cardio workout then you know my low-impact workouts are challenging. Low-impact workouts are also great for beginners, anyone struggling with knee or joint pain, post-pregnancy mammas looking to get back into their workout routine or sneak in a ‘quite workout’ during naptime. If you like what you see in the video above, you’re going to love my new Baby Bump Fitness program which will be launching on gethealthyutv.com in April 2017! Sign up for my email newsletter to make sure you get all the details when the new Baby Bump Fitness program is live. the workout: Low Impact Strength + Cardio Prenatal Workout This advanced, low-impact strength and cardio prenatal workout consists of three circuits combining strength, low-impact cardio and core. Perform each exercise for the number of repetitions {20 reps} or time interval {1 minute} outlined below. Repeat all three circuits x 2-3 sets for a 20-30 minute, total body workout. All you need is a light-to-medium set of dumbbells for this workout; I suggest 5-10 lbs. Circuit One: Strength: Lunge + Back Row + Tricep Kick — 20 Reps {10 per leg} Strength: Sumo Squat + Overhead Press — 20 Reps Cardio: Squat + Double Side Step — 1 Minute 30-60 Second Rest Circuit Two: Strength: Squat Punch + Row — 20 Reps Strength: Sumo Squat Pulse + Alternating Hammer Curl — 20 Reps Cardio: Tap + Knee Strike — 1 Minute {30 seconds per leg} 30-60 Second Rest Circuit Three: Core: Plank + Chest Drop — 10 Reps Core: Alternating Bird Dog Lifts — 10 Reps {10 reps per leg/arm} 30-60 Second Rest Repeat entire workout X 2-3 sets for a complete 20-30 minute, total body workout. Lunge + Back Row + Tricep Kick — 20 Reps {10 per leg} Sumo Squat + Overhead Press — 20 Reps Squat + Double Side Step — 1 Minute Squat Punch + Row — 20 Reps Sumo Squat Pulse + Alternating Hammer Curl — 20 Reps Tap + Knee Strike — 1 Minute {30 seconds per leg} Plank + Chest Drop — 10 Reps Alternating Bird Dog Lifts — 10 Reps {10 reps per leg/arm} what i’m wearing {workout apparel for pregnancy + non-pregnancy} lululemon align pant ii – i’ve pretty much lived in these leggings since i discovered them in my second trimester. trust me ladies, they are worth the investment. it’s like wear buttery, soft leggings that you can workout in, wear casually, or dress up {from the gym to going on live tv these leggings have been with me throughout my entire pregnancy and i’ve absolutely got my money’s worth}! athleta high neck shadow stripe chi tank – this tank is a bit more flowy and i love the high neckline {less cleavage for my expanding chest}. And I have a feeling this will make an adorable tank with a side knot tie post-pregnancy. moving comfort sports bra {aka sports bra turned nursing bra} – i discovered this gem on sale at athleta and was like talk about a 2-for-1 deal. since i’m in need of bigger sports bras, i thought this was a real win getting one that i could wear post-baby for nursing too! asics gell-Kayano 23 women’s shoes – lightweight but still supportive enough to help with me extra pregnancy weight. amazfit arc activity monitor – great for monitoring your heart rate during workouts, as well as, tracking your steps and sleep habits. the workout re-cap: Low Impact Strength + Cardio Prenatal Workout Perform each exercise for the number of repetitions {20 reps} or time interval {1 minute} outlined below. Repeat all three circuits x 2-3 sets for a 20-30 minute, total body workout. Circuit One: Strength: Lunge + Back Row + Tricep Kick — 20 Reps {10 per leg} Strength: Sumo Squat + Overhead Press — 20 Reps Cardio: Squat + Double Side Step — 1 Minute 30-60 Second Rest Circuit Two: Strength: Squat Punch + Row — 20 Reps Strength: Sumo Squat Pulse + Alternating Hammer Curl — 20 Reps Cardio: Tap + Knee Strike — 1 Minute {30 seconds per leg} 30-60 Second Rest Circuit Three: Core: Plank + Chest Drop — 10 Reps Core: Alternating Bird Dog Lifts — 10 Reps {10 reps per leg/arm} 30-60 Second Rest Pin this Low Impact Strength + Cardio Prenatal Workout this post does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. Original article and pictures take https://www.nourishmovelove.com/low-impact-strength-cardio-workout/ site