There are so many awesome benefits of exercise in pregnancy, but it’s important to make sure that you are adjusting your workouts to meet the demands of your changing body. 

When it comes to the long-term health of your core + pelvic floor, what you do for exercise right now, in pregnancy matters so much! 

I used my 7+ years experience coaching pregnant and postpartum women to design a workout series featured on the webshow, Momentum. Tune into to the full workout video below!

What stage of pregnancy is this workout good for? 

This workout is appropriate for all trimesters. If you are later in your pregnancy please make sure you are on an incline for the bench press, either with a stability ball or raised bench. If you don’t have access to either of those you can perform a seated dumbbell overhead press. 

Any red flags I should watch for? 

Yes! Pay attention to any: 

Doming or coning of your abdomen
Leaking of pee 
Pressure in your vagina

How long will this workout take? 

Each round is 4 minutes and there are 3 rounds so it’s quick 12 minute workout. 

What else do I need to know about exercise in pregnancy? 

If you want to learn more about how exactly you want to approach exercise in pregnancy, what adjustments you need to make in pregnancy, and what substitutions I recommend for common exercises check out my free e-book on Adjusting Exercise in Pregnancy. 

12 Minute Full Body Pregnancy Workout

Equipment needed:

  • Dumbbells
  • A plyo box or something to step up on 

3 Rounds: 
40 Sec Work/20 Sec Rest

  • Step ups
  • Pregnant Burpees
  • Dumbbell Bench Press
  • RDL

Good luck with the workout, keep me posted how it goes. Tag me on instagram @heather.osby so I can see how you do! 

If you’re unsure of how to put together pregnancy-safe workouts, I’d love to be your coach during this time of your life.  I think you’ll love The Pregnant Athlete At Home Workout Program I’ve put together. 

Click here to start the program ASAP. 

3-4 Workouts a week 
Each workout designed for the exact week of pregnancy you’re in
video demos 
Warm ups & Prehab 
Plus special bonuses