Prenatal Strength Workout

Recently, I have shared prenatal fitness workouts with you. I hope you’re not tired of them! I will continue to share workouts that apply to the pregnant population and those of you not pregnant as well. I’m almost in my third trimester of pregnancy, so adjust your workout accordingly.

Today, the workout focuses on strength training with a burst of heart-pumping work at that end.

Prenatal Fitness Strength Workout.jpg

Here are the previous workouts in case you missed one:


Again, I’m wearing the Reebok PWR wide strap long bra top, CrossFit Forging Elite Fitness Print capris, and RealFlex Fusion TR’s

You will need a set of dumbbells and a kettlebell if you have that available.

The exercises:
1. Single arm dumbbell overhead reverse lunge (R/L)
2. Low jacks
3. Plank to T with plank-jack
4. Sumo to row
5. Shoulder press
6. 30 secs. of kettlebell swings (substitution shown in video)

Do each strength move for 10 reps, except the kettlebell swings, and try for 5 rounds (more or less if you need too). It’s funny. Now, that my belly is growing and growing, more and more of my squats look like sumo squats!

Side note: I have to thank you all for the wonderful comments on my post about teaching group fitness as a pregnant instructor! So encouraging! Thank you!

Your turn:
1. Do you have a pet that loves cold weather?
2. What was your favorite game to play at recess?

*Disclaimer: Although I am aย 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. Yay for another awesome workout! Question…still kettlebell-less over here, something else I can sub with?

    Happy Sunday love!
    Katie recently posted..Clif Crunch Bar Giveaway!My Profile

    • Hey Katie! Sorry! I forgot to make my YouTube live! The video shows you a nice substitution for the KB swings! ๐Ÿ™‚

  2. My Rottie, Summer, loves the snow. We haven’t gotten a lot here in Colorado. I think it saves it up and dumps in on y’all. When we do have it, she goes nuts – rolling in it, eating it and bringing six tons of it back into the house. I don’t have kids, but I do enjoy reading your exercise posts. I still find them very useful and informative. I did buy a Gymboss, but I’m just now getting back to running after a femoral neck stress fracture so I’m a little scared of pushing too hard. Have you ever done a video on how to set your Gymboss for a WOD? The pamphlet wasn’t that informative. Anyway, thanks for including me in your journey.

    • Oh your Rottie sounds like a blast! I haven’t done a video on the Gymboss timer, but I’d be more than happy to. I bet that would help others too!

  3. My Chihuahua, Goliath does not enjoy the cold weather…go figure, lol. I guess it’s a good thing that we don’t get a ton of snow.
    Natalie recently posted..Trusting the taper.My Profile

  4. A few weeks ago we went for a drive near Snowbasin, and I was so eager to get out and run in the powder. There were mountains and valleys of fresh white stuff, and it was all I could to do keep myself in the car. (We forgot spare clothes, and it would’ve been selfish if I was out but Susanna wasn’t.)

    I always preferred the swings at recess. I used to swing in the snow during finals, too, when at university. It was a good release from all of the studying at a beautiful park: Gargoyle Park.
    Wendy @ New Moms Talk recently posted..DIY Electronic Birth AnnouncmentsMy Profile

  5. Pregnant or no, Jess, your workouts are still killer – and this one is no exception! Love it!
    Addy @ Six-Kick Switch recently posted..Meet Recap: 2013 CalTech PentathlonMy Profile

  6. Love seeing the preggers workouts! I think this is amazingly helpful for everyone reading that is pregnant and worried they are doing too much.
    Crystal@TheFastFitRunner recently posted..20 Week Bumpdate! Itโ€™s aโ€ฆ..My Profile

    • Thanks Crystal!! I know everyone responds differently to pregnancy so it’s nice to see lots of options! ๐Ÿ˜‰

  7. Great read and thanks for sharing.

    A healthy mommy = healthy baby, and it also works with strength as well.


  1. […] 30 minute elliptical + Jess’s prenatal strength workout (this was a great […]

  2. […] Trial Class Tuesday- Cardio (2-3 mile wog) + upper body Wednesday- Cardio (2-3 mile wog) Thursday- Jessโ€™s Prenatal Strength Circuit + Stationary Bike (15 minutes) Friday or Saturday- A walk or wog.Just wiggle […]

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