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Upper Body Pregnancy Workout

Updated: Apr 27


Today, I’m focusing on compound movements, which means, I’m combining two moves into one. Compound movements are wonderful for your mind-body connection. Instead of just one movement, you now have two and you have to put them together into one continuous motion. Even if both of the movements are familiar to you, combining the two creates a new movement and forces you to focus. With all the changes going on in your body, making sure that mind-body connection is important!


Here are the compound, upper body movements for today’s workout:

1. I's to Shoulder Press


a. Stand with your feet about hip width apart and your arms at a ninety-degree angle

b. Rotate your arms out, keeping your elbows where they are

c. Bring the weights back to the midline of your body, bring your weights up to your shoulders and push them overhead

d. Lower the weights back to the starting position

e. Repeat 12-15 times


2. Pull to Triceps Kickback


a. Stand with your feet hp width apart and hinge at the waist, letting the weights hang down in front of you

b. Pull the weights up to the side of your body, engaging your back muscles

c. Keeping your elbows still, kick the lower part of your arms back until your arms are straight

d. Bend your elbows and bring the weights back to the starting position

e. Repeat 12-15 times

3. Front Raise to Lateral Raise


a. Begin standing with the weights resting in front of your legs

b. Exhale and raise your arms straight up in front of you until your arms are parallel to the floor

c. Inhale and lower your arms, bringing them to the sides of your body

d. Keeping your arms straight, raise the weights straight out on each side until they are parallel to the floor

e. Repeat 8-10 times in each direction

4. Hammer Curls to Pushouts


a. Begin standing with your arms at your sides and palms facing each other

b. Curl your arms up until the weights are at your shoulders

c. Push each weight out in a punching motion

d. Lower your arms back to the starting position

e. Repeat 10-15 times

5. Straight Arm T's


a. Begin standing with your arms at your sides with palms facing each other

b. Raise your arms straight out in front of you until your arms are parallel to the floor

c. Keeping your arms high, spread your arms apart until they are straight out from your sides and parallel with the floor

d. Repeat 10-12 times

Remember that you can switch weights for any exercise that you feel necessary. And also…if you don’t have dumbbells, you can use household items, such as soup cans or milk jugs! Get creative in both how and when you squeeze your workouts in! 

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