Name: Playbook - Miranda Criner - W10/D1 Prenatal Circuit
Uploaded: 2022-11-09T19:45:15.708Z
Duration: 45 min
Description: W10/D1 Prenatal Circuit

Hey mama!

Let’s do it again-We have a two circuit workout coming at you!

Very similar to yesterday only the exercises, reps and time frames are a little different!

Start with your warm up to make sure your body is awake and ready to move! Knock out those two circuits with 2-3 minutes to rest in between!

Remember to cool down and stretch so we don’t get too tight of muscles!

Always make sure to warm up before jumping into your workout! I know you’re eager to get the work done mama, but warm those muscles up and get that blood flowing!

The exercises below we will work for :40 seconds on with a :20 second rest and transition.

- Stand with feet shoulder width apart
- 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

Air squats

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Begin on your hands and knees
- Round your back and tuck your chin
-hold for two to three seconds
- Arch your back and look forward
- hold for two to three seconds
- repeat for reps or time

Cat/Cow

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Forearm Plank Hold

1st Trimester Warm Up

- Holding one dumbbell, lower down on same side
- Keep your core engaged and shoulder rolled back
- Work both sides

Dumbbell side bends

- Start by standing nice and tall
- with the belly button pulled in toward the spine bring both hands up in the air
- kick one foot up and bring the hands down to touch your toes (or get as close as you can)
- with the core still engaged bring the leg down and arms back up and repeat on the other side
- work for reps or time

Standing Toe Tap Crunches

- Hinge forward until your chest is parallel to the floor
- kick one leg straight behind you and the other one stays forward at a 90 degree 
- With a dumbbell in one hand or in both
- pull the arm back like you would a row
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side or work both arms at the same time and switch legs half way through

Bent over Dumbbell Tricep Kickback

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Circuit 1

- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Holding the dumbbells up engaging your chest
- bring one extended arm straight behind your head and back. Repeat on the other arm
- Lower with a slow controlled motion

Dumbbell glute bridge to alternating pullover

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With dumbbells in each hand raise both arms to about shoulder height to each side of the body 
- Reverse the movement back to starting position

Reverse lunge w/ dumbbell Lateral Raise

- Start by laying flat on the floor
- lower back pressed into the mat, draw the belly button in toward the signs
- bring the right knee in toward the chest 
- use your arms to pull the knee in toward the chest 
- lower it back down slowly to the floor and switch sides

Alternating Knee to Chest Crunch

- start in a seat position with legs straight out in front of you dumbbell in each hand and arms straight out in front of you
- pull your belly button into your spine
- rotate to the right side keeping arms up and in line with the shoulders and core activated 
- slowly bring back to center and repeat on the other side

Seated Torso Twist

Circuit 2

Good work mama!

Time for a cool down and stretch!

We are working each move for :20 seconds and resting for :10 - :20 for transition.

Take these slow and controlled. Remember to breath while we hold each move. Inhale through the nose and exhale through the mouth. Make your exhales longer than your inhales to really bring your heart rate down.

- while seated place both legs straight in front of you
- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Seated Upper back stretch

- While lying flat on a mat bring your left ankle to the right knee 
- bring your left hand in between the legs and you right hand to the outside of your right leg and interlace the fingers just behind the knee
- engage the core and slowly pull your knee and ankle towards your chest stretching out the hip flexors and glutes 
- hold for 20-30 seconds
- slowly bring the the right foot back to the mat and switch sides

Lying Figure 4 Stretch

- while standing tall with core engaged
- extend both arms straight out to the side
- retract the shoulder blades back, pinching shoulder blades together while keep arms straight
- hold for 10-20 seconds and breathe nice and slow in through the nose and out through the mouth

Chest Stretch - Arms Wide

Standing nice and tall bring both hands straight up and above the head
- take the right hand and slowly pull the left hand to the right side as you bend at the waist
- keep the belly button in toward the spine and breathe
- hold for 10-20 seconds and slowly bring it back to standing and switch sides

Standing Oblique Stretch

- With feet shoulder width apart lift the right toes up and keeping the right leg straight hinge the hips back bend the left knee
- Lightly press down on the right quad the deepen the stretch
- slowly bring it back to starting and switch sides

Hamstring stretch

Prenatal Cool Down

W10/D1 Prenatal Circuit

W1/D1 Prenatal Circuit

W10/D1 Prenatal Circuit

More workouts from Miranda Criner