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A difficult, low affect being pregnant exercise designed particularly to assist mamas keep energy all through being pregnant. Low affect, energy coaching is nice for all seasons of life. So whether or not you’re pregnant, postpartum, a fitness newbie or cross-training runner, give this 30 minute energy coaching exercise a strive!

*If you happen to’re having hassle seeing the Energy Coaching Being pregnant Exercise Video above, strive turning off or pausing your ad-blocker. If you happen to favor, you may as well view this being pregnant exercise on YouTube right here.

I’m formally in my last weeks of being pregnant, 38 weeks to be precise.

I’ve been doing this Energy Coaching: 30-Minute Being pregnant Exercise Video at the least as soon as every week the previous a number of weeks.

That stated, earlier than my non-pregnant readers click on away — you don’t must be pregnant to get the advantages of this energy coaching exercise! 

This ‘being pregnant exercise’ is really for anybody in want of a low affect energy exercise. Whether or not you’re pregnant, postpartum, a fitness newbie or a sophisticated fitness fanatic or runner who simply wants a low affect exercise, this complete physique energy coaching exercise is for you.

To be trustworthy, this being pregnant exercise was created out of my very own discontentment with present being pregnant exercises on-line. As somebody who was energy coaching 5-6 days every week previous to being pregnant, I haven’t discovered many being pregnant exercise movies that also problem me the best way I’d prefer to be challenged. 

So I created this difficult, low affect energy exercise to maintain me transferring all through my second and third trimesters of being pregnant.

And this full-length, 30 minute being pregnant exercise video follows one in all my favourite codecs — the 40/30/20 format.

All you must do is press play and observe alongside as I information you thru 40 second, 30 second and 20 second timed intervals for a full physique dumbbell exercise.

Pregnancy Workout Sumo Squat Bicep Curl

FAQs: Being pregnant Exercises

Observe: This exercise was particularly designed for lively girls coming into their second and third trimesters of being pregnant. That is extra of a sophisticated being pregnant exercise; for ladies who had been lively prior being pregnant and have maintained an lively fitness routine all through being pregnant. That stated, each being pregnant is completely different. When you have any considerations, or if you happen to’re beginning a fitness program for the primary time, please seek the advice of your physician or midwife. 

How do I do know if an train continues to be secure for me to do as my being pregnant progresses? 

I filmed a Fb Stay video which you could find on this put up explaining a pair methods you may know if an train continues to be secure so that you can do as your being pregnant progresses. As I discussed above every being pregnant is completely different and it depends upon if that is your first, second, third or extra being pregnant.

Moreover, coming into being pregnant with present circumstances like diastasis recti {stomach seperation} can require train modifications earlier in being pregnant. You possibly can be taught extra about diastasis recti and workouts to heal it on this put up.

Bird Dog Exercise for pregnancy

How do your exercises change throughout being pregnant?

Personally, I attempted to take care of my similar fitness routine previous to being pregnant all through most of my first and second trimesters. That stated, understanding and educating group fitness courses is a part of my job; which made for nice accountability all through the primary trimester nausea and fatigue I skilled. However you do your greatest, and take extra relaxation days as wanted. Rising a human is A LOT of labor, so it’s okay to take a while off in the course of the exhausting first trimester.

I personally continued my normal energy coaching and HIIT exercises {scaling again as wanted} 4-6 days every week all through the primary and second trimester.

That stated, I did decelerate and begin modifying A LOT sooner this being pregnant. I keep in mind doing field jumps in my third trimester with my first being pregnant…and that was not the case this time round. 

I actually transitioned to low affect exercises in my third trimester. And I reduce considerably on HIIT fashion exercises and have been focusing much more on energy coaching. I’ve additionally decreased my dumbbell weights. As my stomach has grown typically a physique weight squat is all I want.

How onerous do you exercise throughout being pregnant?

Once more, each physique and each being pregnant is so completely different: the very best reply right here is hearken to your physique.

An excellent rule of thumb is to think about a scale of exertion, ranges from 1 to 10. If 10 is the toughest, and 1 is the simplest, we wish to keep round a stage 6, and go no larger than a 7 throughout being pregnant exercises.

One other useful gizmo is the ‘discuss take a look at’: you need to have the ability to maintain a dialog with somebody, with out getting out of breath, at some stage in the exercise.

Be taught extra about the advantages of train throughout being pregnant, in addition to workouts which can be secure for being pregnant right here.

Low Impact Chair Step Up Exercise

Energy Coaching: 30-Minute Being pregnant Exercise

This 30-Minute Full Physique Exercise is a difficult, low affect, resistance coaching exercise you are able to do at house! From squats and deadlifts, to bicep curls and tricep extensions, we’ll hit each main muscle group.

Observe together with the exercise video on the prime of this put up as I coach you thru 40 second, 30 second, and 20 second weight coaching intervals that may even elevate your coronary heart charge. 

EQUIPMENT: A bench or chair and a set of medium dumbbells. I like to recommend 5-to-15 lb dumbbells relying in your fitness stage.

I’m personally utilizing 10 lb dumbbells for this exercise video and dropped weights fully a couple of occasions. It’s also possible to have two units of dumbbells {one lighter, one heavier} accessible in an effort to drop down in weight as you fatigue. You possibly can at all times use simply your physique weight as effectively.

INSTRUCTIONS: Observe together with the energy coaching exercise video on the prime of this put up or screenshot the workouts under.

This low affect energy exercise consists of Four circuits. Every circuit has Three workouts that will likely be carried out in 40/30/20 second intervals. You’ll repeat every circuit x 2 units to shut it out earlier than transferring onto the following circuit.

Disclaimer: Please ensure you’ve consulted your physician or midwife and have been cleared for train throughout being pregnant. This exercise is for ladies who had been understanding previous to being pregnant and have maintained an lively fitness routine all through being pregnant. 

30 Minute Pregnancy Workout Video

If you happen to favor to screenshot this being pregnant exercise, right here’s an overview of the exercise:


  • 40 seconds: Squat Curl + Squat + Press
  • 30 seconds: Clear + Press
  • 20 seconds: Squat Maintain Pulse

Repeat X 2 Units


  • 40 seconds: Sumo Squat + Deadlift Roll
  • 30 seconds: 2 Pulse Sumo Squat + ½ Bicep Curl
  • 20 seconds: Meisser Lateral Squats

Repeat X 2 Units


  • 40 seconds: Three Seated Overhead Tricep Extensions + 1 Chair Squat
  • 30 seconds: Staggered Stance Reverse Grip Row
  • 20 seconds: Chair or Bench Step Ups

Repeat X 2 Units


  • 40 seconds: Modified Incline Push Ups
  • 30 seconds: Kneeling or Seated Single Arm Curl + Press
  • 20 seconds: Excessive Knee March or Chair Faucets

Repeat X 2 Units

If you happen to favor exercises you may screenshot versus full-length exercise movies you’d additionally like these being pregnant exercises: 

If you happen to’re pregnant and in search of activewear to suit your rising child bump, try My Favourite Match Being pregnant Merchandise put up right here!

Pin this Energy Coaching Being pregnant Exercise

Second and Third Trimester Pregnancy Workout