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35-Minute ADVANCED Pregnancy Workout (Strength + Cardio) | Safe for ALL Trimesters

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35-Minute ADVANCED Pregnancy Workout (Strength + Cardio) | Safe for ALL Trimesters



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/

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👉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

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► 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

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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/

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► Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK​
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Align High-Rise Leggings — https://creatoriq.cc/3qQYC5K
► Ebb to Street Tank — https://creatoriq.cc/3R2v5AJ
► Energy Bra — https://creatoriq.cc/3UrK4Hk

👖 RACHEL WEARING (affiliate links):
► Wunder Train leggings — https://creatoriq.cc/3BUu3CE
► Power Pivot Tank — https://creatoriq.cc/3R3JYCS
► Energy Bra — https://creatoriq.cc/3UrK4Hk
_________________________________________________________
🌟 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
_________________________________________________________

🚨SUBSCRIBE TO MY CHANNEL — https://bit.ly/NMLYoutubeSubscribe

►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!

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► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/

►FOLLOW On Instagram:
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www.nourishmovelove.com
___________________________
#pregnancyworkouts #prenatalworkouts #fullbodyworkout

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48 Comments

48 Comments

  1. @leahmcilroy2139

    October 6, 2024 at 8:06 am

    Thanks!

  2. @astosovic

    October 6, 2024 at 8:06 am

    Currently pregnant with baby #1 and I truly never worked out all the consistently. Since becoming pregnant, I really want to be healthy for myself, but of course also the baby. Your workouts are so fun and engaging that I have been able to stick to a schedule and not cheat out. I actually look forward to working out with you. Thank you so much for making these videos. Sending you a big hug from Chicago!

  3. @leahmcilroy2139

    October 6, 2024 at 8:06 am

    Thanks!

  4. @rocinami

    October 6, 2024 at 8:06 am

    38 weeks pregnant and it was awesome! Thank you!

  5. @sarahnicole1426

    October 6, 2024 at 8:06 am

    This was fun! Definitely worked up a sweat. Thank you

  6. @lauraemery6770

    October 6, 2024 at 8:06 am

    Almost turned it off when you said "4 more circuits to go!" But I pushed through, 19 weeks pregnant kinda strong 💪💪 love this layout

  7. @faithkurosaki1058

    October 6, 2024 at 8:06 am

    35 weeks pregnant and feeling accomplished for finishing , was such a challenge but you guys kept me motivated the whole time 🙌🏼

  8. @abeerabdelaziz1220

    October 6, 2024 at 8:06 am

    My third day as a pregnant❤ sometimes I feel like I started somehow late but it helps me a lot. Thank you ❤

  9. @رمانة-ز7ح

    October 6, 2024 at 8:06 am

    I am 33 weeks pregnant 🤰. I enjoyed doing this workout with you 💪🏽 👟. Thank you 💝

  10. @arianabebe62

    October 6, 2024 at 8:06 am

    Thank you for creating these workouts! I love the intensity of these workouts! 30 minutes killer. <3

  11. @ashleyrae6193

    October 6, 2024 at 8:06 am

    Just started my third trimester and found your channel! Amazing! Thank you!!!!

  12. @slpmaterialgirl1

    October 6, 2024 at 8:06 am

    24 weeks along! Your videos help me keep going feeling strong! Thank you for creating this 🩷

  13. @alliem5384

    October 6, 2024 at 8:06 am

    New favorite full body pregnancy workout!🎉 thank you so much for helping me still feel strong while pregnant!

  14. @leahweston6186

    October 6, 2024 at 8:06 am

    I'm at 26 weeks now and so glad a YouTube search landed me on your channel. It's hard to find safe prenatal workouts that are actually a challenge for someone who was physically active before. Thank you for this goldmine!

  15. @erinsamy8163

    October 6, 2024 at 8:06 am

    Love your prenatal workouts! Weight lifter prior to pregnancy and glad to be able to safely continue with still very challenging workout’s! ❤ so thankful for your channel! Can’t wait to try all your other workouts post pregnancy!

  16. @chandlerfann1347

    October 6, 2024 at 8:06 am

    I worked out with you my entire pregnancy and postpartum has been such a breeze this time around! This was my first workout postpartum at 3.5 weeks and I feel great 🙌🏻

  17. @richardmiller5818

    October 6, 2024 at 8:06 am

    Cute bump

  18. @alexandrapia7046

    October 6, 2024 at 8:06 am

    I’m curious about the band protecting your pregnancy belly? Is there a link for that?

  19. @nilaschuh2359

    October 6, 2024 at 8:06 am

    Ich bin auch mit meinem 3 Kind schwanger. Ich mache jeden Tag Sport Und gebe selber Fitness Workouts für Mütter nach der Geburt.
    Ich sehe dieses Workout und auch die anderen workouts der Trainerin sehr kritisch.
    Sprünge sollten in der Schwangerschaft in jedem Trimester am besten vermieden werden zum einen um den Beckenboden zu schonen zum anderen um die das Verletzungsrisiko zu minimieren. AufGrund des Östrogens in der Schwangerschaft werden die Bänder lockerer und die Gefahr umzuknicken steigt da die Gelenke nicht mehr so gut stabilisiert werden.
    Zudem ist der Wechseln zwischen den Übungen zum Teil viel zu schnell. Gerade wenn man mit Gewichten arbeitet ist es Ultra wichtig diese Rücken- und in der Schwangerschaft vor allem auch rectusdiastase schonend aufzuheben und wieder abzulegen. Hierzu bleibt kaum Zeit und selbst ich als wirklich ziemlich sportliche und erfahrene Person schaffe es in diesem Tempo nicht die Übungen sauber und kontrolliert durchzuführen. Die Übungen finde ich größtenteils gut und auch an die Schwangerschaft angepasst aber Anfänger oder unsportliche sollten definitiv Abstand nehmen.

  20. @gracekowalski4015

    October 6, 2024 at 8:06 am

    Like most other people said, I really appreciate finding a pregnancy workout that actually feels like a workout. I'm 30 weeks with my first and I've been doing a pre natal barre program that is really good, but sometimes I just need that weight lifting pump. It makes me feel good to know I'm doing one thats safe for my body in this stage. So glad I found this! 😊

  21. @candicelomax2320

    October 6, 2024 at 8:06 am

    14 weeks pregnant and I progressed to this series of workouts! This workout is a sure fire way to raise your heart, build muscle all while making sure baby and mommy are safe!

  22. @KlementinaTeneva

    October 6, 2024 at 8:06 am

    Totally in love with your workouts! 💪

  23. @Thetemplehealth

    October 6, 2024 at 8:06 am

    I’m SO HAPPY I FOUND THIS WORKOUT! I’m approaching third trimester but I feel able to train just didn’t want to push as hard as I did pre pregnancy. This was perfect. Challenging but safe for me and baby – thank you again, will be doing this regularly alongside my yoga and resistance training 😘😘😘

  24. @angelfly3186

    October 6, 2024 at 8:06 am

    22 weeks pregnant, I love your workouts!

  25. @carrieannt5747

    October 6, 2024 at 8:06 am

    Thank you mama!!

  26. @mggm1733

    October 6, 2024 at 8:06 am

    Still 2nd trimester with #3 but oof, this was a good one! Just like you said, so good to feel athletic even while pregnant! Got more sleep than you, but getting my 2 year old to sleep in a way that allows me enough sleep nightly is a struggle right now. So grateful for the energy to do this today! High five y'all!

  27. @rebeccaespay9016

    October 6, 2024 at 8:06 am

    This was SO good! Please do more of these. Baby #3 and it was a burner!

  28. @Lena_champy

    October 6, 2024 at 8:06 am

    I loved this workout! I'm just curious : what is the risk of being bedridden for the rest of the pregnancy and having more contractions if one does this kind of exercise? isn't it more? (innocent question). I love doing those workouts but I wonder about the risks, thank you!

  29. @zk8289

    October 6, 2024 at 8:06 am

    Do you have other intense third trimester workouts. I struggle to find ones that challenge me. This was great

  30. @snoel2424

    October 6, 2024 at 8:06 am

    So good! I'm loving all of the new pregnancy workouts since my last pregnancy. Thank you for these!

  31. @valiukaitee

    October 6, 2024 at 8:06 am

    Its amazing! I feel so happy that i found you! Finally someone that match my energy. I finally can get sweaty and really feel my muscles after your workouts! ❤❤

  32. @hgfsazxcvbnm

    October 6, 2024 at 8:06 am

    High energy people when pregnant know now where to come every morning for workouts
    I followed nml workouts in my first pregnancy and have been a follower since then.
    Second pregnancy 25 weeks down and following nml with more energy and power
    So glad to have found you

  33. @mflemmm

    October 6, 2024 at 8:06 am

    Love this format!! Did your first trimester program 2x through and now 2nd trimester program for the 2nd time. I love how you explain why the exercises / building muscle is important prenatal and post partum. Thank you!!

  34. @tastylopez4003

    October 6, 2024 at 8:06 am

    Lindsey you are a GODSEND 🙌🏼🙏🌟 Thank you so much for making workouts that are challenging, so helpful for our bodies and at the same time so much FUN 😆 14 Weeks here pregnant with my first, a big lover of strength training and loving these workouts. They set me up for the best day ever. Big love! Xxxxxxx

  35. @surfsup22us

    October 6, 2024 at 8:06 am

    Another one check and done! 😅thanks for the awesome sweat sesh. ❤

  36. @phoebejoyw7455

    October 6, 2024 at 8:06 am

    Middle of my pregnancy and so thankful for your workouts!

  37. @hannahblake8526

    October 6, 2024 at 8:06 am

    Almost 31 weeks with baby boy number two. I’ve done your workouts throughout both pregnancies. Thank you! Loved this workout 🤍

  38. @christink.5264

    October 6, 2024 at 8:06 am

    This was fantastic! So sweaty at 18 weeks

  39. @kaylahelenmcmann

    October 6, 2024 at 8:06 am

    Hey! First I want to say I absolutely love your channel! Other pregnant workout channels felt too easy for me, but these really challenge me! I’m 24 weeks pregnant and these are perfect!

    Secondly I wanted to say that I’m a chiropractor and just wanted let you know that sciatica is only a symptom that can be caused by a few things. Most pregnant women don’t have a bulged disc, but likely muscle tightness or weakness during pregnancy! Just don’t want pregnant women with sciatica to think they have a bulged disc 🙂 saying this with love! Thank you so much for all that you do, you’re incredible!!

  40. @lidiapyip

    October 6, 2024 at 8:06 am

    Thanks!

  41. @minaalc9898

    October 6, 2024 at 8:06 am

    6:47am – 35 weeks pregnant with my 11 month old sleeping and this felt so good, hard work but so good. I love the realness in the non perfect night you had and how you showed up anyway! That’s what I’m trying to do, thank you!

  42. @CaleyRose

    October 6, 2024 at 8:06 am

    Thai you so much for creating a work out that doesn't treat me like a delicate fragile doll! I can still moooove!!

  43. @surfsup22us

    October 6, 2024 at 8:06 am

    ❤❤❤❤❤😅

  44. @ChelseaFontaine

    October 6, 2024 at 8:06 am

    hope this is still effective with longer breaks! just couldn’t keep up at 20 weeks!

  45. @ParrottMiss

    October 6, 2024 at 8:06 am

    After struggling a lot in Tri1 with nausea and fatigue with second baby, your workouts have got me exercising again. I choose you over others as you provide workouts in pregnancy that are actually challenging! Thank you.

  46. @pattibeardslee7109

    October 6, 2024 at 8:06 am

    I was so happy to find another SPD friendly workout to do ❤ 33 weeks and really struggling with pelvic pain but working out really helps me feel strong! love your workouts!

  47. @lizdavalos4427

    October 6, 2024 at 8:06 am

    Great workout!

  48. @jessel4156

    October 6, 2024 at 8:06 am

    22 weeks with baby #4! Been having a lot of SPD so this workout was pretty good. Threw in some air squats a couple places.

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EQUIPMENT:
– Mat (optional)
– Medium Set of Dumbbells (2 10LB weights)

WEBSITE: www.fitbymik.com
INSTAGRAM: https://www.instagram.com/fitbymik/?hl=en
FACEBOOK: https://www.facebook.com/fitbymik/

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♡ 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)

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Warm Up Run
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Forward Lunges
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▸ Workout
Round 1: 40 sec on, 10 sec off
Deadlift + Squat
Bear Hold Row
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Climbers
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Pop Squats
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Forward + Back Lunge left
Plank Jacks
Squat Burpees
Sit Up Heel Tap
Reverse Crunch + Hip Lift
Plank Jack + Shoulder Tap
Side Plank Crunch right
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▸ Cool Down 30 sec on, 10 sec off
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Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

♡ Sign up to the Team Grow Newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=VLsDDa&g=WikyFT

♡ Join the OFFICIAL TEAM GROW Community Group: https://www.facebook.com/groups/teamgrowsupport/

♡ My WITHINGS ScanWatch: Bit.ly/WITH-TEAM-GROW

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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.

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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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🌸 Mat from Liforme – https://liforme.com/
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