Tabata cardio intervals combined with full body mobility drills to raise your heart rate AND improve flexibility and range of motion. This is a great low impact prenatal cardio workout, but challenging for all fitness levels.
This workout is brought to you in partnership with lululemon.
This has been one of my GO-TO pregnancy workouts. Throughout my third pregnancy I did this prenatal cardio workout once a week (typically towards the end of the week).
It’s mentally engaging, moves quickly, and is easily modified depending on how much energy I have that day.
Stretching and mobility workouts are debatably the most important part of a well-rounded fitness routine, and yet, it seems to be the first thing to get skipped when we’re short on time (I’m so guilty of this).
So I BUILT the mobility work into a fun Tabata cardio workout you’ll actually want to do; even as your bump continues to grow.
When exercising during pregnancy, listen to your body and take additional rest time as needed.
YES. Ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week (American College of Obstetricians and Gynecologists). This prenatal cardio workout qualifies as moderate intensity aerobics. I also highly suggest adding this 15-Minute Prenatal Bodyweight Workout and 35-Minute Low Impact Cardio Workout At Home to your pregnancy workout plan.
If you exercised regularly pre-pregnancy, there’s no need to focus on your heart rate during pregnancy (Mayo Clinic). Some providers used to recommend a heart rate under 140 bpm, but this advice is considered outdated now. Talk to your health care provider about your specific pregnancy’s needs before beginning any exercise.
SWEAT and STRETCH with this low impact cardio and mobility workout.
A full body prenatal cardio workout that combines low impact, but high intensity, cardio tabata intervals with full body mobility and stretching drills.
Boost your mood, burn calories, decrease pregnancy back pain, build strength and get your heart rate up – all in a way that’s friendly on the joints and pelvic floor.
Add this cardio and mobility workout to your pregnancy exercise routine 1-2 times a week to maintain endurance and mobility through the first trimester, second trimester and third trimester.
No equipment, just your bodyweight.
Option to add an exercise bench/box or chair to reduce abdominal pressure during planks and push ups as your pregnancy progresses. This can also help with balance as your center of gravity shifts with a growing belly.
Follow along with the guided Full Body Prenatal Cardio and Mobility Workout Video on YouTube, led by certified personal trainer and prenatal fitness instructor, Lindsey Bomgren.
Your Workout Looks Like This:
1. Runner Squat
2. Crossbody Jab and Tap
1. Sumo Squat and Alternating Shoulder Drops
1. Alternating Knee Drives
2. Three Lateral Squats and Lateral Shuffle
1. Cossack Squats and Adductor Stretch
1. Incline Plyo Push Up
2. Plank Step Up and Knee Drive
1. Chest Expansion Stretch
1.Traveling High Knees
2. Loaded Lateral Squat Steps
1. Half Kneeling Warrior IIs
1. Lateral Shuffle
2. Box Squat
1. Hip Flexor Stretch and Hamstring Stretch
Targets: Legs, glutes, quads, hamstrings, hip flexors, arms, back, shoulders and core.
Targets: Glutes (gluteus medius), quads, hip adductors (inner thighs), hamstrings and core.
Focusing on the outer glutes or hip abductors that assist with side-to-side movements, as well as, stabilizing your pelvic floor.
Targets: Hip, knee, and ankle mobility. As well as increases flexibility in the hamstrings and adductors (inner thighs).
A great mobility exercise to help improve range of motion in the lower body and hips.
Targets: Legs, glutes, quads, hamstrings, hip abductors and core.
Targets: Legs, glutes, quadriceps (thighs), hamstrings, calves and core.
Modification: Perform an air squat with a calf raise
Targets: Hips, hip flexors, groin, quads, glutes, low back and core.
lululemon makes quality apparel designed to last – through all seasons of life.
Today’s prenatal workout features some of my favorite lululemon staples that I’ve been wearing throughout my pregnancy AND will continue to wear postpartum and beyond.
lululemon Align High-Rise Leggings. Wearing a size 6 for pregnancy (I typically wear a size 4 in the Align Leggings). The Align Leggings are my absolute favorite everyday-wear legging when I’m not pregnant, but they become my favorite workout leggings during pregnancy.
lululemon Muscle Love Long Sleeve Shirt. Wearing a size 6, my typically lululemon top size. I love layering this crop with a fitted tank during pregnancy! It’s lightweight but provides the perfect amount of coverage, and I’ll wear it postpartum too.
lululemon Ebb to Street Tank. Wearing a size 8 for pregnancy (I typically wear a size 6 in lululemon shirts and tanks). This tank has seamless support-to-stretch balance. It has a built in bra which I love too.
Find more of my favorite pregnancy workout leggings, tops and sports bras in this post: The Best lululemon Maternity Workout Clothes.
lululemon Wunder Train Leggings. Wearing a size 6 (her typical size). These are our team favorite training leggings for high intensity workouts. They are soft like the Align Leggings, but offer more compression and a stay-put waistband for higher intensity workouts.
lululemon Power Pivot Tank. Wearing a size 6 (her typical size). We love that this tank can be flipped to be worn as a v-neck OR high-neck depending on the amount of coverage you prefer.
lululemon Energy Bra. Wearing a size 8 (her typical bra size). This is our MVP bra from lululemon – it has the perfect amount of support/compression without limiting range of motion and the strappy back is such a cute feature.
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