Shine Fitness

45 Minute Full Body Strength Workout 2

This Strength Workout is meant to be done alternating with Full Body Pregnancy Workout 1 (Posted February 22, 2021) for 4-6 exposures. You will do Full Body Pregnancy Workout 1 then the next time you workout you do Full Body Pregnancy Workout 2 and so on until you do both 4-6 times this should take you about a month if you work out 3x per week. These workouts are 45 minutes long and include: Stretching, Core work, Combination Moves, 2 Different Strength Sections, and Finisher to get your heart rate up. This workout is created to give you everything you need to keep your body healthy in just 45 Minutes.

My recommendation is to strength train 3x per week.

***Always check with your doctor before incorporating any new physical activity while pregnant***

Workout:
Warm Up:
1/2 Kneeling Hip Flexor
Quadruped T/S Rotation
Glute Bridge
Hip Circles
Surrenders
Squats
Static Lunge
8 of Each Exercise
Core:
I am a Teapot Side Plank (30-45 seconds)
Glute Bridge (20x)
2x through
Combination:
Dumbbell Squat Press
2x- 3x through
Strength Section 1
Reverse Lunge (15x)
1/2 Kneeling Press (15x)
Bretzel (8x each)
2x- 3x through
Strength Section 2
Step Up (15x each side)
W's (15x)
Bent Over T Rotation (8x each side)
2x- 3x through
Finisher
Side Lunge 10x
Squats Chop 10x
4x through each side 10 seconds rest in between.

Who am I? I'm a gym owner turned digital coach. My combined programing of strength training and mindset shifts have helped hundreds of women bust through their bad habits and excuses, build muscle and get the lean body of their dreams.

45 Minute Full Body Pregnancy Workout 1

This Strength Workout is meant to be done alternating with Full Body Pregnancy Workout 2 (Posted March 1st, 2021) for 4-6 exposures. You will do Full Body Pregnancy Workout 1 then the next time you workout you do Full Body Pregnancy Workout 2 and so on until you do both 4-6 times this should take you about a month if you work out 3x per week. These workouts are 45 minutes long and include: Stretching, Core work, Combination Moves, 2 Different Strength Sections, and Finisher to get your heart rate up. This workout is created to give you everything you need to keep your body healthy in just 45 Minutes.

My recommendation is to strength train 3x per week.

***Always check with your doctor before incorporating any new physical activity while pregnant***

Workout:
Warm Up:
1/2 Kneeling Hip Flexor
Quadruped T/S Rotation
Glute Bridge
Hip Circles
Surrenders
Squats
Static Lunge
8 of Each Exercise
Core:
Inch Worm (6x)
Bird Dog (10 each side)
2x through
Combination:
Reverse Lunge + Dumbbell Press (10x)
2x- 3x through
Strength Section 1
Goblet Squat (15x)
3 point Row (15x)
Glute Bridges (15x)
2x- 3x through
Strength Section 2
Side Lunge (15x each side)
Push Ups (15x)
Calf Stretch (8x each side)
2x- 3x through
Finisher
Squats 10x
Lunges 10x
2x through 10 seconds rest in between.

Who am I? I'm a gym owner turned digital coach. My combined programing of strength training and mindset shifts have helped hundreds of women bust through their bad habits and excuses, build muscle and get the lean body of their dreams.

One of my very favorite tools to use for workouts while pregnant is a TRX!

The reason is it is easy to adjust for you body as your belly grows.

I have created a 5 exercise TRX workout for you that you are just going to love and you can do it all 3 trimesters with ease.

Workout Description:

TRX Squat to Row
TRX Push Up
TRX Reverse Lunge
TRX W
TRX Alternating Side Lunge

10 of each exercise 3-4 rounds of each.

Who am I? I am a Mom of almost 4 and a gym owner turned digital coach. My combined programing of strength training and mindset shifts have helped hundreds of women bust through their bad habits and excuses, build muscle and get the lean body of their dreams.

Do you love to run and do Cardio for the Endorphins but Struggle with the high impact of running on your body late in pregnancy?

Here is a low impact workout that will get your endorphins going.

Here is a quick 4 exercise workout to help you fit your cardio in without having to leave the house.

Workout Description.

Squat Jacks
Side to Side Lunge with a Reach Forward
Reverse Lunge Reach to the Sky
Up and Over on the box

30 seconds of Work/ 20 Seconds of Rest 3-5 rounds resting a minute in between rounds.

5 Exercise Pregnancy Strenght Workout!

This workout is going to work on key areas that your body needs to strengthen during pregnancy!

If you are pregnant or know someone who is pregnant share this workout with them it will really help them during Pregnancy and postpartum. Strength training is Key!

Workout Description:

Warm Up:
1/2 kneeling hip flexor
Quadruped T/S Rotation
Glute Bridge
Quadruped Hip Circles
Squats
Bent over W
8 of each exercise

Workout:
Step up
3 Point Row
Goblet Squat
Standing Press
Glute Bridge Marching

15 of each exercise 2-4 rounds, rest for 90 seconds in between rounds.

Who am I? I am a Mom of almost 4 and a gym owner turned digital coach. My combined programing of strength training and mindset shifts have helped hundreds of women bust through their bad habits and excuses, build muscle and get the lean body of their dreams.

Quick and Dirty Bodyweight Pregnancy Workout!

This workout is meant to help you fit your workout in when you don't have a lot of time or equipment! As a pregnant Momma a lot of us have littles running around so this workout is meant to help you get your workout fast and efficient even if you have have a toddler on your heals.

This workout targets your hips and back really getting you ready for labor and postpartum.

Workout Description:

Warm Up:
1/2 kneeling hip flexor
Quadruped T/S Rotation
Glute Bridge
Quadruped Hip Circles
Squats
Bent over W
8 of each exercise

Workout
Bent Bridges
Push Ups
Reverse Lunge Reach
Bent over W
Squats

15 of Each exercise 2-4 Rounds rest 90 seconds in-between.

Do you need a quick workout to get you going but you don't have any equipment? Try this Bodyweight workout that you can get done in 15 minutes or less no equipment needed. Also Pregnancy Approved!!!

Warm Up:
1/2 Kneeling Hip Flexor
Bird Dog
Glute Bridge
Squat to Stand
Bent over W

Workout:
Side to Side Lunges
Shoulder Taps
Squats
Alternate Toe Reaches
Alternating Glute Bridge Marching

15 of Each Exercise 2-3 Rounds

A Full Body Dumbbell Workout with an extra balance component that is Pregnancy Approved!!! Do you feel like you have over indulged a little during the holidays and need to get some balance back??? This workout is a full body burner that will get your blood pumping and also improve your balance. This is a quick 5 exercise workout that will challenge your whole body!

Warm Up:
1/2 Kneeling Hip Flexor
Bird Dog
Glute Bridge
Squat to Stand
Bent over W

Workout:
Single Leg RDL
Push Press
Dumbbell Front Squat
Dumbbell Pull Down
Lateral Lunge
10 of each 2-4 rounds!!!

A Quick Dumbbell Workout that is Pregnancy Approved!!! Are you in the middle of the Holiday Crazy and looking for a quick workout to get your blood pumping and combat the sugar cookies with out taking a lot of time! I have got you covered try this 5 exercise workout!

Warm Up:
1/2 Kneeling Hip Flexor
Bird Dog
Glute Bridge
Squat to Stand
Bent over W

Workout:
Squat Press
RDL
Bent Over Row
Lateral Lunge with a High Pull
Alternating Reverse Lunge
10 of each 2-4 rounds!!!

ARE YOU PREGANANT WITH LITTLES RUNNING AROUND AT HOME? If this is you and you want to stay in shape during your pregnancy try this workout!!! All you need is a Kettlebell! If you are not Pregnant you can do this too!!! Grab your Kettlebell and get started!

Warm Up:
1/2 Kneeling Hip Flexor
Bird Dog
Glute Bridge
Squat to Stand
Bent over W

Workout:
Kettlebell Swing
Kettlebell Clean
Single Arm Kettlebell Row
Reverse Lunge Pass Through
Kettlebell Press

15 of each exercise 2-3 Rounds.

If you like this video and want more like this I post new videos every Monday!

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