Name: Playbook - Inanna Sarkis - Prenatal - Cardio & Upper Body (30 min)
Uploaded: 2022-02-23T20:23:18.632Z
Duration: 45 min
Description: Prenatal - Cardio & Upper Body (30 min)

*Equipment: Dumbbells & Cable w/ Rope (or resistance band with handles)

Warm up  
- Treadmill walk on a slight incline (5-10 minutes) 

*3-4  sets, 10-12 reps 

- Back Fly 
- Overhead Press 
- Front Shoulder Raises 
- Tricep Pull Down 
- Upright Row 
- Indoor/Outdoor Biking

Walk on a treadmill for 5-10 minutes on a slight incline

- Walk on the treadmill at a comfortable pace

Prenatal - Walk on Treadmill

Warm Up

- Hinge forward at the hips and keep the spine long 
- Open elbows up towards the ceiling as you squeeze in between the shoulder blades 
- Feel free to alternate arms 
- Lower the weight if you feel too much pressure in your abdomen

Prenatal - Dumbbell Back Fly

- Hold weights at shoulder height to start 
- Press weights overhead 
- Keep the spine long and core engaged 
- Keep the shoulders pressed down throughout

Prenatal - Dumbbell Overhead Press

- Palms face down 
- Lift dumbbells to the front so that they are in line with your shoulders

Prenatal - Dumbbell Front Shoulder Raises

- Start with arms fully extended, holding the rope on an angle 
- As you pull down, keep the arms straight as you separate the hands and bring them towards your outer hips 
- Squeeze into your triceps and lats

Prenatal - Tricep Pull Down (Straight Arm)

- Hold arms straight out in front of you 
- Bend at the elbows and pull the rope to either side of your chest 
- Squeeze in between your shoulder blades 
- Keep spine long and shoulders pressed down

Prenatal - Upright Row with Rope

- Indoor or outdoor cycling 
- Keep spine long and core engaged

Prenatal - Cardio & Upper Body (30 min)

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