Prenatal / Pregnancy Workout by SURFSET Montreal

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ENSURE THAT YOU HAVE BEEN CLEARED TO WORKOUT WHILE PREGNANT BY YOUR DOCTOR.
This program has been created for the already active mother experiencing a healthy pregnancy. This can be performed 3 times a week for a month. After a month the program should be changed. Please always adhere to the safety guidelines in our full blog on www.surfsetmtl.com

Equipment needed:

A yoga mat, a towel, plenty of water and weights (optional)

Warm-up
Lunge tap over/over 10 reps
Arm circle squats 10 reps
Squat with arms 10 reps

PERFORM BODY TONING FOLLOWED BY CARDIO AND REPEAT WHOLE SEQUENCE TWICE. SHOULD YOU WANT AN EXPRESS WORKOUT ONLY DO ONE SET OF EACH.
REMEMBER TAKE A WATER BREAK AND REST WHEN NEEDED AND ALWAYS TEST IF YOU CAN TALK IN FULL SENTENCES.

Body Toning-Can be performed with or without weights
Knee push ups 10 reps
Table Top Reverse Fly-10 reps on each side
Courtesy Bicep to Lateral lunge-10 reps on each side
Plie Tricep Press calf raise-10 reps
Squat with reverse front raise -10 reps
Knee ins-12 reps
Knee hold twist-20 reps

Cardio
Knee ins 15 reps on each side
Side Step arms 20 reps
Hop bowlers lunge 20 reps

Cool down-Don’t skip this part, cooling down and stretching is necessary
Breathe Sumo Stretch
Ninja Stretch
Warrior Chest Bent Over Stretch
Downdog hip opener chest stretch
Table top shoulder Stretch
Table top Quad Stretch
Childs Pose

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