Baby Bump Prenatal Boot Camp

This 40-minute pregnancy workout led by Lindsey Bomgren is for moms who were strength and cardio training before they got pregnant and want to continue that training into their pregnancy. This is also a great workout if you are postpartum and looking for a low-impact way to get moving again. For this workout, you’ll just need a mat and a set of medium dumbbells—anywhere from 5 to 10 pounds will work, depending on what’s best for you.

This pregnancy workout pairs strength exercises with low-impact cardio circuits for a great total body workout. You’ll do a few strength exercises in a row and then have a one-minute circuit of some low-impact cardio. Grab your weights for the first block of exercises, which focuses on the lower body! You’ll do moves like rocket squats, lunges and curls with dumbbells, and sumo squats with an overhead press. Then, it’s time for your cardio circuit! Throughout this workout it’s important that you keep breathing and checking in with your body; you should be able to carry on a conversation and not feel like you’re straining yourself.

Your next block of strength exercises focuses on the upper body, utilizing moves like wide and narrow back rows and tricep kickbacks. You’ll also incorporate some bodyweight exercises throughout this pregnancy workout, like modified push-ups on your knees and alternating leg and arm lifts. Lindsey will offer plenty of positive encouragement and modifications throughout the entire routine, so you can vary the exercises depending on what trimester you’re in or how you’re feeling today. This full-body prenatal strength workout is a great way to continue strength and cardio training during your pregnancy without doing anything too high-impact for you or your baby.

As always, be sure to consult your doctor before beginning a pregnancy workout program, especially if you are brand new to exercise.

Level: Beginner
Equipment: Medium dumbbells, mat
Instructor: Lindsey Bomgrem