Name: Playbook - Grace White - W6/D2 Cardio
Uploaded: 2023-12-12T03:22:52.399Z
Duration: 30 min
Description: W6/D2 Cardio

Samantha Alaniz

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.

- Squat into upright row: 10 reps, 3 sets
- Bodyweight squat with pulse: 10 reps, 3 sets

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Sit your hips back and down into a squat
- Stand up, pulling the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control, repeating the movement

Squat into upright row

- 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

- Prisoner squat into oblique crunch: 10 reps each, 3 sets
- Reverse lunge into high kick: 10 reps each, 3 sets

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your opposite knee and elbow together
- Repeating the sequence on the opposite side

Prisoner squat into oblique crunch

- 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

- Dumbbell swings: 15 reps, 3 sets
- No jump jacks: 15 reps each, 3 sets

- Hold the dumbbell forward on the body, allow it to swing back between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell swing

- 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

W6/D2 Cardio

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

Ashley

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

Jennifer

W1/D1 Upper Body

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

Shannon

Edna

W1/D2 Cardio

Bryanalee

Jenna

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

Jessica

W1/D3 Lower Body

Include some abdominal exercises to do a whole body workout

Alejandra

Hailey Grant

W1/D4 Full Body

Kelsey

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!

Taylor Maureen

Karina

W2/D4 Full Body

Great workout to help me get back in my groove!

Allison Bearden

W3/D1 Cardio

Great full body workout for my 2nd trimester!

Great workout! 20 weeks this week and it was the perfect amount of work!

Morgan

W3/D2 Full Body

I’m feeling it in my arms!!!! But it feels good!!!!

Sawyer

Carson

W3/D3 Upper Body

Abby

37 weeks and 5 days. Awesome workout. Kneel to squats were not possible for me. Substituted with weighted sumo squats

Maliha Fatima

W3/D4 Lower Body

Kelsey Ogletree

W4/D1 Lower Body

Great full body burn, went up in weight and already feeling it all over!

Anna George

W4/D2 Full Body

W4/D3 Upper Body

W4/D4 Cardio

28 weeks and this is just what I needed🥵🫠

Feeling so strong in the 3rd trimester thanks to these workouts!

W5/D1 Full Body

W5/D2 Cardio

Great work out! Took my time since I get pretty out of breath quickly but still had me break a sweat. 😊

Katie

W5/D3 Lower Body

Feel like this one deserves a review! Went back to find an upper body workout for today… my due date! Thanks for creating all of these great workouts for this pregnancy journey, Grace!

Tiffany

Nicole

W5/D4 Upper Body

W6/D1 Upper Body

W6/D3 Lower Body

Great final workout! I’m 27 weeks and finished the program. I’m going to start over now and work back through! Thanks for the awesome program that’s made me feel stronger during pregnancy. 🤍

This program is amazing! Currently 23 weeks and I think I’ll repeat this to keep me active up until I deliver😋

Completed all 6 weeks of this program going into my 37th week of pregnancy today! Can’t thank you enough for creating such an awesome, low-impact plan for expecting mamas to follow! It helped me maintain my athleticism throughout the end of my pregnancy without risking any injury to myself or baby. ❤️

W6/D2 Cardio

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