Total Body Workout (Prenatal Adaptations if Needed)

Good morning everyone. I am still not permitted to workout.  But I went through YouTube and found a great total body workout. I have added some ways you can change these workouts to fit into your prenatal exercise program if you are pregnant.

I have an appointment with my doctor next Monday, I will be asking her about what I can start to do some pilates or yoga.

Tips for when you are working out while pregnant:

If you are pregnant remember don’t over exert yourself. Listen to your body, if something doesn’t feel good don’t do it. Whenever I workout when pregnant I always lowered my weights, instead of 10 lb. weights I use 5 lb. weights. Remember don’t lay on your stomach and when you are in your 2nd and 3rd trimesters don’t lay flat on your back.

Total Body Workout (Prenatal Adaptations if Needed)

If you are not pregnant do the workout as instructed and you will feel the burn.

Love Your Arms Routine with Karena – 6 minutes (If you are pregnant simply be careful at how much weight you use)

Drive By Inner Thigh Challenge – 4 minutes (If you are in your 2nd or 3rd trimesters place a couple pillows under your back, therefore you are not laying flat)

Love Your Arms Routine with Karena – 6 minutes

Call Me Maybe Squats – 5 minutes (No change needed if you are pregnant)

Love Your Arms Routine with Karena – 6 minutes

Drive By Inner Thigh Challenge – 4 minutes (If you are in your 2nd or 3rd trimesters place a couple pillows under your back, therefore you are not laying flat)

Pop Pilates: Upper Body Workout – 10 minutes (If you are pregnant do not begin butt-ups laying on your stomach, simply begin on your elbows.) (Instead of boat pose go onto your hands and knees and do cat and cow – this pose helps your baby get into head down position birth.)

Love Your Legs Routine with Karena – 7 minutes (If you are pregnant be careful of losing your balance, you don’t need to lift your leg during the squats and lunges.) (If you are in 2nd or 3rd trimesters put a pillow behind your back during the bum lifts at the end.)

Total: 48 minutes

I know that was a lot of information for those of you that might be expecting a baby, but once you get used to prenatal workouts all these changes will be second nature to you. Remember number one rule is listen to your body.

Enjoy!