At Home Pregnancy Workout

Coming at you today with at-home pregnancy workout full of combination exercises you can do at home with minimal equipment! 

Why combination exercises? 

Because life is busy and this gives you the most bang for your buck In a short amount of time. 

What stage of pregnancy is this workout good for? 

I wrote this workout with the first and second trimester in mind. If you are in your 3rd trimester you can still give it a try, just pay special attention to how you’re feeling and you may need to take your stance a bit wider for the goblet squats and RDLs. 

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

For more information on adjusting exercise in pregnacy checkout my free e-book. You can download that here. It’s filled with guidance on the adjustments you need to make in each trimester as well as common exercise substitutions. 

Give the workout below a try and make sure to let me know what you thought! You can tag me on Instagram @heather.osby

Make sure to follow along with the full workout video below! 


4 rounds

Complete each movement for 30 seconds and then rest for 30 seconds before moving onto next round.

  • Reverse Lunges with Bicep Curl
  • Goblet Squat with Heart Press
  • RDL with Row
  • Seated Ground to Overhead

Equipment needed:

  • Medium Weight Dumbbell

Want more pregnancy workouts you can do at home?

check out The Pregnant Athlete-At Home for 30+ pregnancy workouts designed for the exact week of pregnancy you’re in!