Prenatal Fitness at Home Workout with Dumbbells

Now, don’t be turned off by the title. Anyone, pregnant or not, can try this home dumb bell workout!

I first shared a body weight only prenatal workout, so this time we are adding weights. Plus, it’s a fun distraction to see my growing belly bouncing around on the video, right?!

Prenatal Fitness_home_dumbbell_workout.jpg

As with the previous workout, I want to remind you to only do the moves your are comfortable with. I’m in my 6th month of pregnancy (25 weeks/second trimester) and still feeling confident with many exercises while others must be modified.

If you follow me on instagram, you saw me post this picture showing how I’m filling out my Reebok PWR shirt!

Reebok PWR t-shirt_belly

Looks a little tighter at 25 weeks than it did at 23 weeks (below)!


So, here is your workout:

Look at that belly!

7 exercises performed for 20 seconds before moving to the next. You get a 10 second rest in between each exercise and 60 seconds in between rounds. Goal is 4 rounds (or more if you’re feeling peppy!).

In the video, I’m wearing the Reebok PWR v-neck, CrossFit capris, and RealFlex Scream 2.0’s and using my GymBoss TimerΒ to cue the next exercise.

Cooper also wants to remind you to have a balanced snack within 30-60 minutes following your workout!


He’s finishing my Trader Joe’s Greek yogurt!

Your turn:
1. What was your initial opinion of “prenatal fitness”? Has it changed at all? (I know mine has!)

*Disclaimer: Although I am aΒ NSCA-CSCS, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.


  1. You are sooooo awesome!!!! I am going to do this today! I was going to have rest day, but I have too much energy! Thank you beauty!

    p.s. I wish we lived closer, would be fun!
    Katie recently posted..What WednesdayMy Profile

    • So glad you tried the workout Katie!! I would love your feedback on future workouts since we are so close in due dates! πŸ™‚ I too wish we were closer!

  2. You look great mama! Definitely gotta check this out after work. πŸ™‚
    Tiff recently posted..Spiced WIAWMy Profile

  3. I loved the last one so I will definitely be giving this one a shot in the next day or two! Thanks for sharing and motivating me to keep my booty moving!
    Chelsea @ Cardio and Cocktails recently posted..Sweating Out a Bad MoodMy Profile

    • Thanks Chelsea. Love getting feedback from my fellow preggers! πŸ™‚ Yes, let’s keep moving during this journey!

  4. Hi Jess

    You are looking good !! I have another blog that I follow where she is almost in the same week as you (well she is in week 28… my point is you both look great in different ways…) but I must say that you have almost nothing in that belly… OMG its small.. Im so amazed that you still do your workout and continuering to post nice videos for us.
    I did you “toned arm serie” on monday beside my 30 day shred, because Im trying to get more tonned arms (yours look FAB!!) but I was surprised that I didnt find them to hard to do. I had some “problems” with the thursters with 5 kg dumb bell, so I split it to do half with 1,5 kg and half with the 5 kg. The pull ups in the T made me sweat in round 2 and 3 when I came to nr 7 and on, but Im most surprised that I didnt feel sore in my arms at all afterwards and also not in the days after.
    Do you recommend me to make more repeats, a round 5 or just only use the 5 kg dumb bell… if I want to make my arms work for it?
    Also – how long did it take you to get the tonned arms you have?

    Thanks for this video – Ill definitely try it!!

    • You are so kind Miranda! Thank you! I worked hard from my arms and it wasn’t until I reduced my running and did more strength training through HIIT/CrossFit workouts that I saw change! If you go back in my blog-you can see the difference! For the workouts, you can increase the weight you use or do more rounds! πŸ™‚

  5. Love this! I will need to try this soon:) Switch it up a bit. And i can do all those moves too even with my much bigger belly…ha ha. 37 weeks Friday! EKKK! Getting so close:)

    • You are doing amazing Amy! I’m following your workouts on twitter and you are an inspiration!!! πŸ˜€

      • Aww thanks:) I just feel so good if i get my workouts in, still tons of energy & no back issues! Which is so nice! I’m lucky. But i really truly feel that working out makes for the most enjoyable basically symptom free pregnancy. You inspire me too! I love all the cross fit type stuff you are still rocking and runs with the pup. Keep up the awesome work!

  6. She’s growing!
    XLMIC recently posted..grrrrind grrrrind grrrrrrriiinnnndddddd…My Profile

  7. My prenatal workouts kept me sane. With a drive to-from VA-TX for a 70.3 (hub) only 60 hours before we moved to UT (UHaul and auto transport style), it was something for me. It was a constant. I knew what I was doing and why- for health for me and our little girl.

    I loved it! I listened to my body! I communicated my needs and thoughts to my hub and family! I was supported!

    Best of Luck to all who are on this journey!
    Wendy @ New Moms Talk recently posted..A Snowy Christmas WishMy Profile

  8. Thanks so much for posting this workout. I am 20 weeks pregnant and I tried the workout this afternoon and I loved it. I ran 2 miles on the treadmill – then did a version of your workout. I didn’t have a timer so instead of 20 seconds I just did 10 reps of each activity with the 10lb dumbells you used and then at the end a 30 second plank. I really liked it. I did 4 rotations and then I did 4 rotations of another workout and I was done for the day! It was so fun to have something new to try! You rock!!!

    • Yay! Another fit, active pregnant woman!! thanks for your feedback! I’ll be sure to post more!! πŸ™‚ Have you found out boy or girl yet? πŸ™‚

  9. What an awesome workout!! I’m going to share this with all of my pregnant friends.
    Natalie recently posted..Product Review – Dirty Dog SunglassesMy Profile

  10. Nice!
    I just did your kettlebell workout last night, loved it!
    My quads are burning today, great feeling!

  11. Oh how I love you for making fitness accessible to pregnant ladies and showing it CAN be done. Plus you look so cute with that belly and the rest of your body so fit!
    Tina @ Best Body Fitness recently posted..Healthy Living SurveyMy Profile

    • Thank you so much Tina! I hope I’m sending the message that being active during your pregnancy (whatever that may look like) is positive! πŸ™‚ Hugs!

  12. Thankfully, my idea of prenatal fitness hasn’t changed, because I had a good idea what to expect prior to pregnancy…..thanks to the blog world and awesome bloggers like you who share their stories!
    Crystal@TheFastFitRunner recently posted..Workouts & 10 Fun Facts About MeMy Profile

  13. when i become pregnant (not anytime soon) but when i do, i need you to be my trainer! i love your inspiration!
    lindsay recently posted..Texas on my Mind: RecipeMy Profile

  14. Did this one yesterday! I’m not preggers, but it it was still a good one! Thanks!

  15. I will immediately grab your rss feed as I can’t to find your e-mail subscription hyperlink or e-newsletter service.

    Do you have any? Please permit me know so that I
    could subscribe. Thanks.
    il fattore brucia grasso pdf libro recently fattore brucia grasso pdf libroMy Profile

  16. Awesome! Its really awesome post, I have got much
    clear idea concerning from this post.
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