Pregnancy Safe Workout #1

Perform workout in circuit format. Perform each exercise for 10-12 reps, 3 times through the set before moving on to the next set. Take breaks when needed and remember to use the talk test to monitor intensity. You should be able to comfortably hold a conversation throughout your workout.

Superset of 3 rounds Plié Squat 3 rounds 10-12 reps

Chest Fly 3 rounds 10-12 reps Upright Row 3 rounds 10-12 reps

Superset of 3 rounds

Lat Pull-down 3 rounds 10-12 reps

Split Lunge 3 rounds 10-12 reps Smith Rack Pushup 3 rounds 10-12 reps

Superset of 3 rounds

Cable Tricep 3 rounds Pushdown 10-12 reps

Air Squat 3 rounds 10-12 reps Seated Row 3 rounds 10-12 reps Pregnancy Safe Workout #1

Plié Squat Position your feet wider than shoulder width apart with your toes pointed outward. Hold one dumbbell at chest height. Sit back and lower yourself into a squat until your thighs are just about parallel to the ground. Keep your chest up and shoulders back throughout the exercise. Don’t let your knees go past your toes.

Chest Fly Position yourself seated on the chest fly machine facing outward. Position the handles within the first two holes on the machine. Hold the handles and keep a slight bend in your elbows. Pull the handles toward the mid line of your body and then slowly return to starting position.

Upright Row Stand with your feet slightly wider than shoulder width apart, dumbbells in hand. Pull dumbbells to front of shoulders, with elbows leading. Allow wrists to flex as dumbbells rise upward. Lower back down to starting position. Pregnancy Safe Workout #1

Lat Pull-down Position yourself seated at the Lat Pull-down machine with your knees supported under the leg rests and your arms holding onto the bar in an overhand grip. Lean your torso back slightly. Slowly pull the bar down to the top of your chest, while squeezing your shoulder blades back and together. Return to starting position and repeat. Split Lunge Stand in a split stance with one leg in front of you and dumbbells in hand. Drive your back knee towards the ground into your lunge until your front knee is parallel to the ground and your back knee is bent at 90 degrees and just above the ground. Don’t let your front knee go past your toes. Return to starting position. Repeat on the opposite leg.

Smith Rack Pushup Position your hands slightly wider than shoulder width apart on the smith rack bar. Position your feet behind you so that your body is on an angle that is comfortable for you. Begin with arms straight and slowly lower yourself until your chest touches or is close to touching the bar and your arms are bent at 90 degrees. Push back up to starting position. Adjust bar height higher for a less advanced option. Pregnancy Safe Workout #1

Cable Tricep Pushdown Grasp a rope attached to a high cable pulley. The cable should be high enough that your forearms are parallel to the floor in your starting position. With your elbows against your sides, push the rope down until arms are fully extended. Pause and return to starting position.

Air Squat

Stand with feet shoulder width apart. Press your hips back as you bend your knees, lowering your weight until your knees are at 90 degrees and your quads are parallel to the floor. Make sure to keep your weight in your heels and not let your knees pass your toes. Return to starting position.

Seated Row Position yourself on the low row bench with good posture straight back, shoulders back and relaxed, and feet resting on the pads. Your knees should be slightly bent throughout the exercise. Pull the handles from starting position, in towards your belly button, allowing your elbows to move right past your sides. Return to starting position. Pregnancy Safe Workout #1

Tracking Sheet (Print and track your progress here)

Exercise Name Set 1 Set 2 Set 3

Plié Squat Reps lbs Reps lbs Reps lbs

Chest Fly Reps lbs Reps lbs Reps lbs

Upright Row Reps lbs Reps lbs Reps lbs

Lat Pull-down Reps lbs Reps lbs Reps lbs

Split Lunge Reps lbs Reps lbs Reps lbs

Smith Rack Reps lbs Reps lbs Reps lbs Pushup Cable Tricep Reps lbs Reps lbs Reps lbs Pushdown Air Squat Reps lbs Reps lbs Reps lbs

Seated Row Time: Time: Time: