intention here on the hammies and pushing those hips back - we want this to be a good elongated stretch of the posterior and a nice controlled squeeze up!

if you want to hold the DB up on your shoulders - you can, or you can hold at your side :) if preggo, you may need to widen that stance a little bit for a wider squat to make room for belly, that is totally okay!

20 seconds each side = 40 seconds TOTAL, record the reps you get (if you cannot get all the way down or take that large of a step back, just make it what YOU need it)

you can use this movement for some high strength reps, put your whole pu**y into this movement - doesn't need to be fast, doesn't need to be super slow.. it needs to have PURPOSE! By the time you make it to 6 reps, I want you to WONDER HOW you will get the barbell up. if preggo or PP, we are using this with the approach to personal strength and keeping that mom butt from getting us, you got this.

start at 20 seconds each side - the more support that the bench has the easier it is, so if you need more help move that inner thigh more onto the bench/chair. this is a technical movement with proper core control and breathing needed - modify for something more simple, or challenge yourself (if preggo or PP please take this time to work on breathing!)

starting with 10 HEAVY leg extensions - I don't want you to hyper extend your knees and lock out at the top, just enough to SQUEEZE the quads. modify as needed for wants, or gym set up.
Don't have a leg extension machine? No problem. You can do this sitting on a chair with DB in between feet or use the alternate. If you are also in a busy gym and can't do this right away, feel free to move around the workout. No worries!

after your 10 heavy, we are dropping the weight - meaning on the machine, grabbing a lighter DB, taking a plate off the leg press - however you modified. BLOW OUT THEM QUADS FOR AS MANY REPS AS YOU CAN, don't be shocked when it is only 8-10 LOL. record your reps.
Don't have a leg extension machine? No problem. You can do this sitting on a chair with DB in between feet or use the alternate. If you are also in a busy gym and can't do this right away, feel free to move around the workout. No worries!

stand your wobbly legs up and grab a HEAVY db pair (for you!!) and perform 8 solid DB reverse lunges on each leg. if you only have access to lighter weights, add some reps to make this difficult -- if you want to hold ONE heavy db on the inside of the working leg you can, or have a PAIR and hold one in each hand. if preggo or postpartum, be aware of pelvic pain and make the step back less intense if needed.

modify as needed here - these are meant to challenge you and fatigue you. perform with proper breathing, bracing, and assess yourself through it. the 45 seconds can involve a break or two to reset, do what YOU need.

The goal here is to always make sure that back is flat on the ground. At no point should you be able to slide your hand under your back - brace that core like you have a corset on and if you need to elevate that neck off the floor to keep contracted. If a FULL leg extension is difficult, simply bend the knee and bring down one at a time in a bent position! If you are preggo or newly PP please be sure you are doing these safely, and coming into position and out properly. (alternate legs each rep)

after your halfway mark, switch sides - you can hold a DB, KB, or any weighted object. there is no modification needed for preggo or PP, as obliques are safe to train at all times.
Do not hold a dumbbell in both hands.

we have a full body workout ahead of this, use this time to walk on a treadmill, go for a short jog, do some dynamic stretching, bike, etc!

these should be fairly heavy - we are going for some power with our hips and glutes!

using this as a form of cardio, the weight should be relative. think of starting with 15-20, if we need to modify from jumping, simply step out side to side and press overhead each time! (record your reps)

these can also just be from the GROUND - pop to squat out and jump back into standing.. a small riser will make it harder! if we need to modify, simply take out the jump and go for a body weight squat to calf raise.

let that lower body rest, and heart rate come down with some curls - these should be fairly heavy, going for some solid strength work!

use this as a full body movement - you can also go from the ground (no use for a small box or bench) for further range of motion. the DB is sliding UP your body and staying CLOSE, it should never get away from you.

jumping back into cardio here, no pun intended -- use the obliques to power this movement, each side = 1 rep. if you want to make it harder you can hold very LIGHT weights in your hands (think 2, or 3lb), or even have ankle weights!

any form of push up works here, but contracting the core to this opposite ankle touch can add some SPICE. (if at the tail end of pregnancy, maybe wall push ups feel best, that is fine too!)

8 reps each side here with a solid core brace and locked back with each lunge. if you cannot lunge back super deep, NO WORRIES - you got this, and you can do what YOUR body needs.

No matter where you are - spend 7-10 minutes cooling down to ensure proper recovery. Static stretching, foam rolling, and walking!

use this time to get loose with it - what does it look like for you?! take 5-10 minutes to get that HR up and body moving!

reminder 10 reps leaning back, 10 sitting straight up, 10 leaning forward, we are workin to get the blood flowing.
if you need to change weight in between here, you can!

increase weight as reps decrease, and really push through the glutes and keep knees out here. modify if preggo or postpartum to alleviate pressure on the pelvic floor we may not be able to handle.

if we find ourselves having pelvic pain get rid of the band and just walk side to side in a low stance. you can also hold a DB at chest or between legs with shoulders rolled back!

Need a quicker workout? Go for2 rounds and be efficient but get the pump! Keep your chin tucked and looking at your hips moving in a fluid movement!

if we need to, pulse over a bench or box with a light tap and control range of motion - if we feel any sort of incontinence we want to be sure we control that. grab a lighter weight and don't go down so far.

explode up with a strong core and strong leg, squeeze them glutes!! (slow down and modify if needed to keep impact low)

perform 2-3 times (or make your own circuit!)
- 30 seconds reverse lunge to band pull apart
- 30 seconds inch worm walk outs
- 30 sec jumping jacks
- 30 sec Russian twist

chin up = PALMS FACING YOU, this should equal an easier movement that a pull up. We are using our back, and biceps - this can be done banded, on an assisted machine, trx, whatever you want to do and have access to! If newly pp, I would modify this movement unless you feel like you have great core control in it. If pregnant, be sure you have a good brace, or add extra weight so we are staying tight. (also alternate if this isn't possible to do correctly)

Love a good row - if you have this in your gym and can go back to back, please do! I know sometimes it can get busy so modify if you need to or change the equipment!

Wide grip and picture the elbows leading the movement. If preggo, you can sit back a little bit on this machine, or opt for a modification :)

have a strong core and hand on the bench to get some good weight lifted (KEEP MINDFUL OF THE TEMPO)- I personally love using wrist wraps here :) If you modify, please keep the tension to make it harder, and control your momentum. if we have a huge belly, you can also row from a more elevated surface like a taller box, from a DB rack etc!

Tempo: 1-2-2

one DB heavier to curl and one lighter to hold, ideally this is what it will be like :) if you only have one set of DB you can make it work, or even have one with the band holding the isometric, and then one to curl! keep the elbows tucked in close but NOT resting on the body.

7 half up, 7 half down, 7 full = they say 777 is an angel number for gains. keep that range of motion tight and tension on point - if you have bands, you can perform the same way - or if you prefer to use an ez bar you can as well! (you can also perform the 21 curls but do it with a band = the modification)
7 half up, 7 half down, 7 full = they say 777 is an angel number for gains. keep that range of motion tight and tension on point - if you have bands, you can perform the same way - or if you prefer to use an ez bar you can as well!

stability is needed here - do NOT let that back foot be supported on the bench, if you do not look like this video you are not performing it correctly - have appropriate weight to keep you stable and test you but you should be IN control! (you can also do this from the ground if needed)