Name: Playbook - Eliza Katoa - Shoulders, Triceps, & Chest Workout
Uploaded: 2024-04-14T21:11:06.720Z
Duration: 45 min
Description: Shoulders, Triceps, & Chest Workout

My shoulders are feeling it! 🔥 but I'm feeling good and excited to still be working out while pregnant!

Sarah Hunsaker

Loved it! I currently have placenta previa and cannot do exercises with impact, so this was perfect! Thank you!

Julia

Third trimester tomorrow. Everything was good except the side planks. There was no way for me to do them with good form with a giant belly

Paige

First workout of my third trimester, and it rocked!! Love the way your workouts make me feel STRONG!

McKenna

I was hesitant to do the prenatal workouts due to still being in my first trimester and wanting to challenge myself still, but I think that was more challenging than the previous upper body I did!! Loved it!!❤️❤️

Morgan

Chest circuit: perform the movements consecutively. Rest 1 to 2 minutes and repeat three times total. 
- horizontal press
- dips 
- incline push-ups

Shoulder circuit: perform the movements consecutively. Rest 1 to 2 minutes and repeat three times total. 
- alternating Arnold press
- elevated high plank shoulder taps 
- diagonal front raise

Single-set: perform the sets and set for the exercise below. Rest 1-2 minutes between completed sets. Increase your weight each round. 
- incline chest fly 

Finisher: perform each movement for time immediately followed by rest. Complete all 3 sets before moving on to the next exercise. 
- modified burpee 
- incline side plank crunch
-seated 2-pulse shoulder press

The biggest modification for the bench press is to bring the feet up onto the bench with you! This could occur towards the end of the first trimester or during the second trimester.

As pregnancy progresses, the curvature of our lumbar spine increases. Having our feet on the ground can increase this curvature even more, and make it uncomfortable in both our low back and belly.

If the feet on the bench feels unstable, we recommend adjusting to a floor press variation. This will decrease the range of motion of the arms, but increase the stability of the position and of your shoulders!

If laying on your back is not comfortable, you can always do an inclined variation for the bench press with dumbbells!

Prenatal horizontal press *variations

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged
- exhale and lift / lengthen your pelvic floor as you come back into a high plank position

Incline push up

Chest Circuit

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down
*if you notice coning, lighten up the weight you’re using and be sure to connect your breath to your movement. Exhale as you press the DB up

Dumbbell alt. arnold press (8 each)

Hold a dumbbell in one hand start with that dumbbell on one side of your body raise that dumbbell up so your arms are straight out in front of you. Bring it back down to the other side of your body. Raise it up step back to the middle of your body and slowly lower to the opposite side. Keep alternating. 

Exhale as you lift the dumbbell up.

Diagonal front raise (10 each way)

- Start in a plank position with your hands on an elevated surface
- Take one hand off the floor and touch your opposite shoulder
- keep that core engaged as you do this 

*modify further by doing this on a higher surface like a tall box or even the wall

Elevated shoulder taps *prenatal

Shoulder Circuit

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad

Decline dumbbell fly

- Place your hands on the bench in front of you and perform an incline push-up
- Hop your feet back 
- hop them forward and stand 
- Return to the initial position

*modify on a high surface if needed, take out the hop and step your feet instead if needed

Modified burpee

Get him to a side plank position with your elbow on a elevated surface like a box or a bench. Bring that top leg to your elbow and crunch.

To modify this movement further do this on a higher surface or do this on the floor with your bottom leg bent so you are elevated onto your knee.

Incline side plank crunches

Perform a seated shoulder press and add 2 pulses at the bottom of the movement. 

Press the dumbbells up and exhale, engaging your core and “zipping up” your core and lifting your pelvic floor as you do this.

Seated double pulse shoulder press

Burnout / Finisher

Shoulders, Triceps, & Chest Workout

When should start making exercise modifications?

Thank you for this. I’m six weeks and already freaking out.

Priscilla

Great advice that all pregnant mamas need to hear, thank you!

A couple things to keep in mind while you’re pregnant

What should you train for when you’re pregnant?

Karen

Crystal N. Briscoe

Coning… what it is & how do we manage it?

Core training during pregnancy

Feeling good! This was just what I was looking for!

Shaunn Quayle

Jazmyn Folauhola

Quick Strength & Conditioning- Prenatal

Good upper body! Feels like forever! Man! Glad to be moving and get in some lifting! 😅🙌🏽🙏🏽🔥

This felt amazing 🥹 finally able to move again without puking 😜

Ashlyn

Loved it! I’m 8.5 weeks and feeling so tired and nauseous and this was the perfect upper body day

Lindsey

Total Upper Body Blast - Prenatal

Great lower body! Felt so good! Feel like it’s been AWHILE but glad to be back at it! 🙌🏽👏🏽🔥 legs were brunnnnnin!

Great workout! 15 weeks pregnant and got me to sweat!

18 weeks and I felt amazing after this workout!!!

Randalyn

Prenatal Leg Workout - Dumbbell Only

Bruna

Push Day Strength Work (shoulders, triceps & chest)

Man! This felt good! Been AWHILE since I’ve moved and this was just what I needed! Going to do this everyday for my pregnancy cardio!

Prenatal Low Impact Cardio - 20 Min AMRAP

Great upper body day! Shoulders were definitely burning and loss strength! 😅🤪👏🏽💪🏽

I wish there was a home option for the cardio :)

Such a good burn. Absolutely loved it 💪🏼

Boulder shoulders + Cardio

Loved this workout!!! Perfect length. So fun and effective!!!

Raluca

Prenatal Lower Body Strength

I loved it thank you so much! Very doable and simple

Vane

Love this workout at 34 weeks! Felt great to get the body movin!

Lauren

Loved this exercise combo at 27 weeks! Really enjoyed the variation!

Full Body - Gym Workout

Nice workout with simple movements to get the job done!

Shelby

Could do the plank on the bench due to coning sadly. The rest was great though!

Prenatal Upper Body: Shoulders, Chest, & Triceps

Good full body workout! Really enjoyed this one

Awesome!! Loved how the whole workout got my whole body!

Jazmin

Total Body Workout - Gym

Awesome workout! Feeling good in my pregnancy so far!

Maddie

Total Lower Body Shred - Prenatal

😅 that was not easy!! But glad I pushed through it

Chelsea

Full body strength + prenatal core

Only 8 weeks left in my pregnancy and these workouts get me excited to move in the mornings!! Thank you for that motivation!!

Prenatal Cardio + Core

Nearing the end of my 30 week mark and these exercises feel so so good! I'll definitely be incorporating these in my weekly work.

Tamarina Wendt

Birth Prep / Pelvic Opening (28 weeks & on)

I love that Eliza puts descriptions with each movement, it helps me to make sure I have good form. Thanks for the workout!

Gabrielle Cappello

Braelyn

Lower Body Strength

Just got back from a lil vacay, this was the best way to get back to it! 22 weeks tmw

Kendra

Prenatal Functional Full Body

45 Min Full Body Blast

I've been looking for new motivation to workout during this pregnancy. This definitely did it for me!! Thank you!

Strong/Lean Legs Prenatal

I loved this workout, it got my heart rate up!

Loved how this workout kept my heart rate up all the way through 💪🏼

40-Minute AMRAP

I really appreciated this!! I haven't known the best way to work my core during pregnancy and this was so helpful and felt so good.

Deep Core Work

My shoulders and arms are feeling the burn! Thanks Eliza for another great workout!

Chest, Shoulders, & Tri’s Lift

Lilli

I love how strong I can feel during pregnancy with your help. This was the perfect way to start my day

Pull Workout

Back & Biceps

Great full body! Def feeling my body losing strength. 😫😓😥

Love these workouts! They have been the perfect thing to keep me motivated in my pregnancy!

30-Min Full Body Blast

Deep Core / Glutes

Love using this as a finisher to any workout. So grateful you know how to work the pelvic floor since I had no idea!!

Prenatal Pelvic Floor

I’m 17 weeks now and this workout was the right amount of challenge for me. Great one 🤗

Lisa

I loved this workout!! It was the perfect amount of movement without dragging on too long. I'll definitely be doing it again

Full Body Strength

17 weeks pregnant and this was challenging! Loved it!

Lower Body Workout

How much rest to do between each set rather than circuit.

Samantha

Whew! 20 weeks and feeling tired but good! Great lower body workout!

Leg Workout

Trying to keep showing up for myself! It's getting harder as I get bigger but doing something is better than nothing!

Full Body Workout

Prenatal Push Workout

DB Only Leg Day

Metcon

Alyssa Hanna

Pregnancy Friendly Full Body

Prenatal Leg Day

Nice light workout if you’re looking for something quick but effective! 👍🏼

Loved it! Killer as always. 6 rounds in 40 minutes ✅

Mariah

More variety of movements or alternatives to the assault bike

Prenatal Strength & Conditioning

Prenatal Pelvic Floor + Glutes

37 weeks and really appreciating these stretches

Birth Prep/Pelvic Floor Relaxing

Loved this workout! I am currently on some restrictions (no impact, no squats/lunges), so I just skipped the exercises I couldn’t do and it was great!

Shoulders, Triceps, & Chest Workout

Community

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