First Trimester Pregnancy Workout (SAFE PRENATAL STRENGTH TRAINING!!)


Hi, everyone! Trainer Amy Jo here, and today we’re going
to do a first trimester workout. Ready to join me? Let’s go! As you guys know I’m working on baby number
three. I have two boys, working on the third one. We get to find out soon if it’s a boy, or
girl. I’m really excited. So, I wanted to put together quite a bit of
videos for you guys to follow along. For those of you who are planning on becoming
mothers, if you’re first time mothers right now, if you’re beyond me and you’re on
baby number five; we can all share together and learn from each other. I wanted to share a few of my tips. A full body workout, safe, effective for first
trimester. So, let’s do it. The first exercise I’m going to use a kettle
bell. Kettle bells are awesome. They’re not that expensive. They’re space savers and you can use them
at home. There are a lot of different exercises you
can use them with. The first exercise I want to do is a combo. This is more of a plie squat. Good for building the hips, range of motion,
and then we’re going to add a pull at the top. So, I’m going to do 10 of these. Really good for increasing hip strength, glute
strength, leg strength for labor. You know you’re going to need that. And a few more. Three. Upright row. Two, and one. Second leg, exercise, we’re going to do
a reverse lunge. I’m going to hold my kettle bell in this
arm and then reverse lunge back and tap up at the front. Reverse lunge. I’m going to do 10 on each leg. 8. Reverse lunge. 7, 6, 5, 4, 3. Two more. 2. Last one. Good. If you can’t go that deep, that’s okay. Also, the balance, I’ve noticed, totally
changes when you’re pregnant. All of a sudden you can’t stand on a straight
line. So take your time on these and make sure to
breathe. If you need a second, take a second to breathe
and then jump back into the exercise. Three more. 2. Last one. And 1. Good. Those are two great exercises using the kettle
bell. I have a 25lb here, but those are two great
ones to utilize and, man, you can do so many great exercises with kettle bells. Even if you have a 25, 35, 45; that’s all
you would need. The next one, I’m going to do a side squat. This is going to come up over my head. I’m going to go side to side, mixing up
the angles on the legs. Up top, going again. I’m going to do 10. 4, 5. Make sure to breathe. 6. That heartrate jumps up a lot faster than
when you’re not preggo. Five more. Slowing things down, taking breaks when you
need it. Do it. Two more. 2. Last one. 1, good. I’m going to even it out, other side. 10 on this side. 10, 9, 8, 7, 6, 5. Keep breathing. 4. Keep those airways open. Chest up. 3. Two more. 2. Last one. Good. Great job. Up, and over. We’ll use that in a second. We’re going to go to the stability ball. After those first three exercises I would
go a second round, probably three rounds. Just depending upon your endurance, your stamina. You can extend to three, or four rounds on
that. That’s the leg circuit. The leg piece, getting the heartrate up, as
you can tell I am. Then we can move into some upper body seated
exercises. So, I have a set of 10s right here – a set
of dumbbells. I’m going to do a combo. A bicep curl, shoulder press. I like using the stability ball. Trust me, the stability ball is actually awesome. Once you have the baby you can bounce the
baby. It’s a great investment for when you have
baby. You’ll use it now, but you’ll really use
it in nine months, or six months. However far along you are now. All the way up. So, bicep curl, shoulder press. I’m going to rotate and do a narrow press. Bicep curl. I’m going to do 10 of these. Five more. 5. Curl. 4. Make sure to keep your posture up. Sit up tall. 3. Curl, press. 2. Last one. Curl and press, is 1. Okay, let’s just use one now. We’re going to target the shoulders. A front raise. Posture up and you’re going to go just above
the forehead, and back down. We’ll do 10 of these. This is great just coming off your leg exercises. It lets the heartrate come down a little bit,
being seated. Combining exercises that are going to be heartrate
driven, and then give you a little break. It’s important to plan a good workout like
that. Three more. 3. Two more. Squeezing the shoulders. Last one. And 1. Excellent. Then I’m going to do a back exercise. So, I will do a third exercise, and then I
would put it in a tri-set. So, I would go around, probably do two, or
three sets of these three. This is the third one. So, I’m going to go back to my barbell and
I’m going to do an underhand grip bent-over row. Bend over here and you’re pulling into the
stomach. Big stretch down, pull into the stomach. Squeeze, pull the shoulder blades back, roll
your shoulders back, and pinch. 9, 8, 7, 6, 5, 4, 3. Two more. 2. Last one. And 1. Good. There are a few great back exercises that
you’re laying on your stomach, laying on a bench, or at a gym that maybe there’s
a pad that you sit on. I’ve found that I can’t breathe when I
do those since it’s pressing against everything – pressing against my stomach and I can’t
do those anymore. So, this is a great replacement for that. Yes, you’re bent over, but if you are going
a good weight, and you’re performing the proper form you’ll feel it in your back,
and you won’t feel like anything is compressing against your lungs, so you can’t breathe. I would do the bicep curl shoulder press,
the front raise, and then go into the back exercise as well. I perform that about two, to three rounds. Like I said, depending upon your stamina,
your endurance, your level of fitness before you got pregnant; this would not be a great
routine, maybe one round and you’re tapping out. That’s okay. It’s all about increasing the heartrate,
being healthy, and putting baby first. Thanks for joining me, you guys. Congratulations to any of you out there who
are watching and are pregnant as well. I’d love to join in your journey. Comment below, follow me on social media if
you’d like. I’m going to be sharing a lot about what
I eat, a little exercise along the way, and obviously fun memes. Who doesn’t love fun memes about being huge,
and pregnant, and everything touching? So, it’s going to be a fun journey. But congratulations. Comment below, check out ATHLEANXX for Women
for more programs just like this one. Thanks for joining me! I’m trainer Amy Jo. Bye!

20 Replies to “First Trimester Pregnancy Workout (SAFE PRENATAL STRENGTH TRAINING!!)”

  1. Please, come with more training videos for pregnancy period. What to do doring pregnancy for us to come back quickly after delivery? Thank you! And CONGRATULATIONS!!!

  2. Hey Amy Jo coach
    Congrats honey. I really wanted this pregnancy workouts series. Plz keep making them for each trimester. And I really want to know whether one can still workout if one trying to conceive. If yes then plz same some good workouts for those who are planning for family and still want to be fit and active. Kindly share some dietary advices for pregnant women too. Highly requested. Tx

  3. Congrats! I'm 7.5 weeks and had grand plans for a super healthy diet and working out, but I'm struggling to keep down a thousand calories a day because of my nausea. Any advice?

  4. Hi thanks so much for this!! Congrats to you too πŸ€— I'm about to enter my second trimester and I am SO excited to happen to be preggo at the same time as you!! How incredibly cool and helpful I must say πŸ˜ƒπŸ˜„πŸ˜ Looking forward to more great healthy food and fitness tips from you Thanks!! πŸ˜˜πŸ’–πŸ’žπŸ’ͺβœŒπŸ‘ŠπŸŒΌ

  5. I would not wear Nike, tho they oppress women. (They are for wearing hijabs and other male dominant rules against women) #BoycottNike

  6. My knees HURT when I squat…how do I fix that…is it my positioning or is there an alternative I can do???

  7. Big Congrats to you and your family on number 3 πŸ€—πŸ€—
    I just found out I'm pregrant and I just very recently started a workout routine. I hadn't worked out in almost a year. Is it still safe for me to start with your routine?
    Thanks!

  8. Hi, I don’t see any workouts for second and third trimester, are there some posted and if there are not, can you please make some? I really enjoy this one!

  9. Very interesting video. I'm a very active person at the gym and love the weights. Also planning number 2 so it's give me some ideas for the near future.

  10. I’m high risk with my pregnancy. I’m 42 yrs old and is 5 weeks pregnant. Miscarried 3 yrs ago. Is this workout safe for me? Thanks!
    Btw, you look so amazing! So pretty!!

  11. I couldn’t workout my entire first trimester 😭 I went from 5-6 days per week to 0 and it killed me. I’m slowly getting back into it now that I’m in my 2nd trimester and not feeling sick everyday. Thank you for sharing a great workoutπŸ’›

Leave a Reply

Your email address will not be published. Required fields are marked *