Name: Playbook - Grace White - W1/D2 Cardio
Uploaded: 2023-12-12T03:22:52.144Z
Duration: 30 min
Description: W1/D2 Cardio

Jennifer

Perfect cardio! Got the heart relaxing but felt good 💪🏼

Shannon

Edna

Jessica

Tiffany

Haven’t worked out in years it was difficult but ready to get in shape!

Rachel Harper

Loved this one! Definitely worked up a sweat!

Taylor Maureen

Hailey Grant

It was good!! Heart rate up and sweating!

Brittany Kubal

Maggie

Didn’t think it would be as hard as it was ! Great work out 🙂

Ashley

Currently 26 weeks pregnant and this was a great cardio workout!

It was great if I still have energy to add arms is that ok I don’t want to overwork!!

Kelsey

I can’t understand if 15 reps mean 15 a leg or 15 total

Arielle

Kenzee

Michelle

A good way to get the HR up without being too taxing! Makes working out at 31 weeks still feel challenging but doable.

Carson

It was awesome! Thank you SO much for creating this program. I’ll be 24 weeks pregnant tomorrow and it feels so good to move my body but not overdo it!

Katie

Cardio

6 Week Prenatal Workout Program
Low Impact.
Dumbbell & bodyweight only. 
Workouts are separated into upper body, lower body, full body, and cardio. All workouts are 30 minutes.

Please check with your physician before performing any physical exercise. If something feels uncomfortable, STOP doing the exercise immediately. 

For information on pelvic floor strengthening and common pregnancy questions, please refer to our Prenatal Guide listed under “insights”. We always recommend seeing a pelvic floor PT to assist you during your pregnancy journey.

- Air punches into squats: 10 reps, 3 sets
- Bodyweight squat with a pulse: 10 reps, 3 sets

- Stand with feet shoulder width apart
- Jab forward 4x 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes
- Repeat combination for time or reps

Air punches into squats

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse 2x
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squat with pulse

Circuit 1

- Froggers no jump: 15 reps, 3 sets
- Reverse lunge into high kick: 10 reps each, 3 sets

- Squat down and reach both hands toward the floor
- Stand up, reaching overhead and lifting slightly up onto your toes

Froggers no jump

- Keep your chest up, fingertips at your temples
- Step back and bring your knee down until both legs are at 90 degrees
- Stand up to starting lifting your knee forward and up 
- Complete desired reps then repeat on the opposite side

Reverse lunge into high kick

Circuit 2

- High knees: 10 reps each, 3 sets
- No jump jacks: 15 reps each, 3 sets

- March in place with high knees for time or reps

High knees

- Step laterally as you arc your same hand to overhead 
- Lower back down and repeat to the opposite side
- Working back and forth for time or reps

No jump jacks

Circuit 3

W1/D2 Cardio

After not feeling great for awhile, I'm finally getting back to it, and this was a great burner!!

Feeling great! First workout in weeks! 12 weeks prego and getting my energy back!

W1/D1 Upper Body

Bryanalee

Jenna

Using the prenatal workouts for my summer challenge! I feel good!

W1/D3 Lower Body

Include some abdominal exercises to do a whole body workout

Alejandra

W1/D4 Full Body

Samantha Carrillo

W2/D1 Lower Body

I really like these workouts but it looks like we do many squads

W2/D2 Cardio

Wow! That was a burner. Looked easy but was a struggle!

Brittany

W2/D3 Upper Body

Taylor

LOVED! In my 2nd trimester and LOVING these circuit style workouts. Feel like I’m back to my pre-pregnant self!

W1/D2 Cardio

Community

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