This exclusive full-body workout from the SWEAT trainer is designed to maintain strength during pregnancy.
If you follow Kayla Itsines on Instagram, then you know the trainer and creator of the SWEAT app has seriously changed her approach to working out during her pregnancy. In other words: No more burpee-intensive high-impact workouts—or ab-sculpting exercises. (More on that here: Kayla Itsines Shares Her Refreshing Approach to Working Out During Pregnancy)
We tapped Itsines to share the full-body circuit workout she's been using in place of her normal SWEAT workouts that's safe for all trimesters of pregnancy. (Related: 4 Ways You Need to Change Your Workout When You Get Pregnant)
How it works: The workout consists of two circuits which have three exercises each. Do each move in the first circuit for the indicated number of reps, then rest for 30 seconds before starting again with move one. Repeat for 7 minutes, then move onto the next circuit. After you finish the second circuit, end the workout or continue for another 14 minutes by repeating the circuits again. The point is not to go as fast as you can but to complete every exercise with quality reps.
You will need: a yoga mat, dumbbells (2-10 pounds), and a bench
Circuit 1 (7 minutes)
A. Stand with feet shoulder-width apart holding a dumbbell in each hand, palms facing in. Hinge at the hips to lean forward, keeping head neutral. Squeeze upper back and keep elbows tight to sides, drawing them up to form 90-degree angles with forearms and triceps to start.
B. Squeeze triceps to straighten arms and lift weights up and back.
C. Slowly lower weights to return to start.
Do 15 reps.
Squat & Press
A. Stand with feet hip-width apart, holding dumbbells by sides.
B. Lower into a squat position, pushing hips back, keeping knees behind toes, and reaching dumbbells to the floor.
C. Stand and curl weights up to shoulders then press them overhead, biceps by ears. Lower the weights and repeat.
Do 12 reps.
Alternating Bent-Over Row
A. Stand with feet shoulder-width apart and knees slightly bent, holding a dumbbell in each hand. Hinge at the hips to lean forward, keeping head neutral.
B. Row the right dumbbell up toward ribs, bending the elbow and squeezing shoulder blade toward the spine.
C. Lower the right dumbbell while rowing the left dumbbell up toward ribs. Continue alternating.
Do 20 reps (10 per side). Rest for 30 seconds.
Circuit 2 (7 minutes)
A. Sit on a bench (or stable chair), with hands on the edge next to hips, fingers pointing toward feet. Press into palms to extend arms, lift hips off the bench, and walk feet forward a few inches so hips are in front of the bench.
B. Inhale and bend elbows straight back to lower body until elbows form a 90-degree angle.
C. Pause, then exhale and press into palms and imagine driving hands through the bench to engage triceps and straighten arms to return to start.
Do 15 reps.
A. Sit on the floor with legs extended forward. Loop a resistance band around feet, with an end in each hand, arms extended to start.
B. Row elbows back with elbows in tight to sides, pulling the band towards the chest and squeezing shoulder blades together.
C. Release and extend arms back to start.
Do 12 reps.
A. Start in a tabletop position on hands and knees.
B. Lift the right leg up, bent at a 90-degree angle, keeping hips square. Lower back to kneeling position.
Do 10 reps. Switch sides; repeat. Rest for 30 seconds.