Try this full-body, pregnancy-friendly workout next time you need something quick and effective, and all you need is 2 dumbbells! I did this circuit at 31 weeks pregnant and it was just the right amount of challenging for me.
Dumbbell-Only Workout
I warmed up with an incline walk on the treadmill (incline 10) at 3 mph for about 10 minutes. Full-Body Circuit below, repeat 3-4 rounds:
Reverse Lunge To Lateral Lunge
Reverse lunge (x1) to lateral lunge (x1) = 1 rep.
Repeat x10 each leg.
Front-rack the dumbbell at your shoulder for the reverse lunge, and then release the dumbbell with control towards your opposite foot for the lateral lunge. Try to keep your chest upright and core turned on throughout.
Dumbbell Deadlifts
Repeat x10-12.
Choose to use one or both of your dumbbells for deadlifts. Keep your upper body engaged and focus on hinging through your hips to about 90 degrees.
Lateral Raises
Repeat x10-12.
Starting with your weights down in front of you, lift up and out into a raise. Keep your spine long and stacked, pausing for a beat at the top. Lower with control and repeat.
Upper Body Complex
Overhead Press (x2) To Bent Over Row (x2) To Hammer Curl (x1) = 1 rep. Repeat x10.
This upper body complex is so efficient – so many muscle groups are working for you in this movement. Start with a hammer curl, followed by 2 overhead press, followed by a controlled hinge into your bent over rows. Repeat.
Jumping Jacks To Jump Squats
Repeat for 30 seconds.
This one will get your heart-rate up and your endorphins flowing. Switch back and forth between jumping jacks and jump squats, going at a sustainable pace.
Looking for more content like this?
Try this 10-Min Bosu Ball Circuit
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