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Prenatal and Postpartum Bodyweight Workout

Updated: Apr 27


Bodyweight workouts are also great for days that you just don’t feel like you have the strength or energy to lift or do something intense. There should be at least 1 or 2 workouts days scheduled during your week where you purposely do a less intense workout in order to give your body a break but still challenge it in a different way. 


This 5-move bodyweight workout will ensure that you get a head to toe sweat going in just a short amount of time. There are compound movement incorporated, which means your brain is going to be engaged as well! Make sure you apply modifications as needed. 


1. Stationary Lunge with Chest Fly


a. Begin in a standing position and then step your right foot forward into a front lunge, raising your arms so that your elbows are straight out from your shoulders and forearms are bent into a 90-degree angle

b. Lower down into a lunge, while at the same time bringing your arms forward into a chest fly

c. Return to an upright lunge position with your arms going back to a 90-degree angle

d. Repeat 10-12 times on each side

2. Pushup


a. Begin in a plank position either on your toes or on your knees

b. Lower down keeping your body straight and gaze forward

c. Go as low as you can while still being able to raise your body back up in a straight line

d. Repeat 8-10 times

3. Squat with Overhead Press


a. Begin in a standing position with your feet hip width to shoulder width apart and your elbows bent with your hand by our shoulders

b. Lower down into a squat position keeping your chest up

c. As you come to standing, push your arms up overhead 

d. Lower your arms back to the starting position 

e. Repeat 12-15 times

4. Tapbacks with Triceps Kickbacks


a. Begin with your feet close together, hinging forward at the hips, with your elbows up behind you 

b. Bring your right foot back while at the same time kicking your forearms straight out behind you 

c. Return your feet and forearms to the starting position, keeping your elbows high behind you

d. Repeat 20-30 times

5. Straight Leg Raise


a. Begin on your back or in a reclined position with your left leg bent and foot flat on the floor and your right leg straight

b. Slowly raise your right leg up as high as you can, keeping your core engaged

c. Lower your leg back to the starting position

d. Repeat 10-12 times on each side

This workout, while being a bodyweight workout, will also get in some cardio if you keep it going at a good pace. Remember to listen to your body and if you are pregnant, make sure that you are at a place where you could carry on a conversation during the exercises. If you start to feel too out of breath, take a break! 


Also, on this Fourth of July weekend, make sure that you are staying hydrated whether you are working out or just spending time with family and friends outside. Take some water with you. 


Have a safe and happy weekend! 

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