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A full body ADVANCED pregnancy workout at home with dumbbells — STRENGTH + LOW IMPACT CARDIO!

If you were active before pregnancy and have struggled to find workouts that are pregnancy safe but still challenging, this is the workout for you!

⭐️ More than half a million of you loved the Advanced Pregnancy Workout (https://youtu.be/zH4O4aA4wA8) we filmed last time I was pregnant, so we knew we had to bring you an updated version…HERE IT IS!

🤰 Looking for more prenatal workouts at home? Download my FREE 30-Day Pregnancy Workout Plan Here: https://www.nourishmovelove.com/pregnancy-workout-plans/

👉Or find ALL of my Prenatal Workouts in this YouTube playlist: https://www.youtube.com/playlist?list=PLpa0d6IJAhbgJ1BTnSisJZej9t6kNuFGT

🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts! — https://bit.ly/NMLYoutubeSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join

✨THE WORKOUT: 35-Minute Advanced Pregnancy Workout: STRENGTH + CARDIO ✨

► EQUIPMENT: Medium-to-Heavy Dumbbells and an optional box/bench/chair. I’m using 15-20 lb dumbbells.
👉 My Oversized Yoga Mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove
👉 My Plyo Box is from Torque Fitness (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove%20

► INSTRUCTIONS:
It looks like this:
✔️ 5 Circuits
✔️ 2 Exercises Per Circuit (1 Strength Move and 1 Power/Cardio Move)
✔️ Perform each STRENGTH exercise for 45 seconds, followed by 15 seconds rest. Perform each CARDIO exercise for 30 seconds, followed by 15 seconds rest.
✔️Repeat X 3 Sets

►Workout Outline:
1️⃣ CIRCUIT ONE
STRENGTH: Alternating Squat + Snatch
POWER: Lateral Shuffle Hand Switch Dumbbell Pass

2️⃣ CIRCUIT TWO
STRENGTH: Sumo Squat + Dumbbell Front Raise
POWER: Sumo Squat Front + Jack Back

3️⃣ CIRCUIT THREE
STRENGTH: Staggered Deadlift + Single Arm Back Row
POWER: Box Step Ups

4️⃣ CIRCUIT FOUR
STRENGTH: Two Tricep Dips + Reverse Plank Walk Out
POWER: Lateral Shuffles

5️⃣ CIRCUIT FIVE
STRENGTH: Two Squats + Two Bicep Curls
POWER: Incline Push Up + Single Leg Step In + Knee Drive

►TIME STAMPS:
00:00 Workout Introduction
01:25 Warm Up
05:25 Circuit 1
11:35 Circuit 2
17:50 Circuit 3
24:00 Circuit 4
30:05 Circuit 5
34:05 Cool Down

❤️ Learn more about how to do each of these exercises in this blog post: https://www.nourishmovelove.com/advanced-pregnancy-workout-at-home/

► Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK​
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► Align High-Rise Leggings — https://creatoriq.cc/3qQYC5K
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👖 RACHEL WEARING (affiliate links):
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► Power Pivot Tank — https://creatoriq.cc/3R3JYCS
► Energy Bra — https://creatoriq.cc/3UrK4Hk
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🌟 TRY MORE of My Most Popular PREGNANCY WORKOUTS:
► 30-Minute LOW IMPACT HIIT Workout (First and Second Trimester Prenatal HIIT Workout) – https://youtu.be/x9DcwE63eLA
► 30-Minute Pregnancy Strength – https://youtu.be/zH4O4aA4wA8
► 30-Minute Pregnancy Arms – https://youtu.be/eWp3jlIn5Rc
► 30-Minute Pregnancy Legs – https://youtu.be/Nw14JlGEeBs
► 30-Minute First Trimester Strength Workout — https://youtu.be/-cU60AvAws8
► 10-Minute Pregnancy Safe Ab Workout — https://youtu.be/2yxLrTUMEqk
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#pregnancyworkouts #prenatalworkouts #fullbodyworkout

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belly fat workout 💪#shorts #bellyfatworkout #bestexercise #genesisyoga #fitnesslife

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30 min Killer Full Body Challenge to work on your summer body, physically and mentally! You deserve to feel your best and most confident! Improve your Strength and work on your whole body in just 30 minutes 💪 Are you ready? Let’s do it!

♡ Follow a workout plan or Challenge on my Grow with Anna APP, Sign up here: https://growwithanna.page.link/GetGrowNow

▸ Level: Advanced
▸ Time: 30 Min
▸ Equipment: With Dumbbells (I’m using 2x5kg for your reference)

Workout:
▸ Warm up 30 sec on, no rest
Squat + Crunch
Warm Up Run
Rainbow Thruster
Walk Out + 2 Climbers
Forward Lunges
Good Morning + Squat
Jumping Jacks
Plank Hold

▸ Workout
Round 1: 40 sec on, 10 sec off
Deadlift + Squat
Bear Hold Row
Tricep Extensions
1 Arm Chest Press right arm
1 Arm Chest Press left arm
Squat Pulse + Side Step + Press
Reverse Lunge + Knee Drive right leg
Reverse Lunge + Knee Drive left leg
Side Plank Hold right side
Side Plank Hold left side
Pull Over + Sit Up
1 Leg Drop + 1 Crunch

Round 2: 30 sec on, 10 sec off
Kneeling Press right
Kneeling Press left
Forward Lunges
Twisted Thruster right arm
Twisted Thruster left arm
Deadlift + row
Plank row + front back walk
Low plank + out in steps
Push back + push up
Dumbbell knee hug
Dumbbell v hold
Body twists

Round 3: 20 sec on, 10 sec off
Push Up + Shoulder Tap
Climbers
Prisoner Squats
Pop Squats
Forward + Back Lunge right
Forward + Back Lunge left
Plank Jacks
Squat Burpees
Sit Up Heel Tap
Reverse Crunch + Hip Lift
Plank Jack + Shoulder Tap
Side Plank Crunch right
Side Plank Crunch left
Squat + Curtsy Lunge
Push Up + Knee In
Burpees

▸ Cool Down 30 sec on, 10 sec off
Side Bend to the right
Side bend to the left
Quad Stretch right leg
Quad stretch left leg

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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#growingannanas #growwithanna #homeworkouts #hiitworkout

D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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Hope you enjoy this 30 Minute Abs & Booty Pilates Class! 😊

🌸 Mat from Liforme – https://liforme.com/
Use my code ‘MOVEWITHNICOLEYOGA’ for a discount.

🤍 INSTAGRAM: @movewithnicole

🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/

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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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Instagram @fanny.scg

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