Whether you're expecting or just sore from gym the day before, this workout is the perfect protective sweat session.

By Grokker.com
Updated: December 14, 2016

Worried about staying fit and healthy while pregnant? Take the guesswork out of prenatal fitness with mama-to-be Jaime McFaden. When you're expecting, it's more important than ever to listen to your body while working out, but that doesn't mean you need to abandon movement altogether. This strength training workout proves just that and is designed specifically for keeping you and your little peanut safe-because a healthy mama means a healthy baby. (See also: Is Exercising While Pregnant Bad for You?)

Once you've gotten the green light from your doctor, join Jaime and give this strength training workout a try.

You will need a light set of dumbbells (3 to 5 pounds each) for this workout. Please remember to consult with your doctor before starting any prenatal fitness regimen. Perform each exercise for about 30 seconds. Repeat each circuit 2 times.

Warm-up: Start with tap out with your arms, a standing cat cow, hamstring curls, arm circles, front and back kicks, and a wide march.

Circuit 1: Perform plié squats with arm raises, stationary lunges with elbow raises, "preggy" push-ups, bird dog reaches, baby burpees, and butt kicks. Then repeat the sequence.

Circuit 2: Change to a figure four squat with reverse lunges, good mornings, side steps, gorilla, Greek shuffle, and wide high knees. Repeat the sequence.

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