Rock That Baby!
Full Body Prenatal
Workout
what you will need:
- a mat
- water
- resistance band (or
dumbbells to mix things up!)
- a timer (the “Seconds” or
“Seconds Pro” apps work great!)
Warm-Up – 3 minutes
1
minute each
1)
Sun Salutations
2)
Tipsy
3)
Warrior 2 Flow
Full Body Toning
20
Full Plié Squat
20
Low Pulsing Plié Squats
20
Balancing Glute Kick – right side (10 hips open and 10 with hips square)
20
Full Plié Squat
20
Low Pulsing Plié Squats
20
Balancing Glute Kick – left side (10 hips open and 10 with hips square)
15
Bent Over Row with Triceps Kickback
Biceps
21’s (7 full curls, 7 bottom half, 7 top half)
20
Shoulder Raises (alternating lateral and
forward raises)
Full Body Circuit
2 minutes work : 30 seconds
rest – set your timer!
1)
Single Leg Dead Lift with Upright Row
2)
Back Lunge with Shoulder Press (switch sides after 1
minute)
3)
Squat with Leg Abduction (alternate legs each
rep)
4)
Alternating Push-Ups and Plank (start at 7 and work
way down to 1)
5)
Standing Punch & Crunch (switch sides after 1
minute)
Core
1 minute each
Cat-Cow
Static
Kneeling Superwomen
(right arm and left leg
extend, then switch sides after 30 seconds)
Side
plank (30 seconds per side)
Stretch
Downward
Dog | Deep Lunge – right | Reverse into Hamstring Stretch | Downward Dog | Deep
Lunge – left | Reverse into Hamstring Stretch | Downward Dog | Pigeon – right |
Downward Dog | Pigeon – left | Downward Dog | Seated Cow Face Pose*
*this was the new stretch
where we sat tall and crossed our legs so that our shins were stacked. Aim for
your knee to be on top of opposite ankle. This is a deep hip stretch, so be
cautious to be gentle on your body!
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