Pregnancy – trimester 1
PregnancyIntermediate8 exercisesabout 35 min
Full-body strength for the first thirteen weeks: dumbbell squats, rows, hip thrusts, shoulder presses, step-ups and bands. You can train roughly as usual but with a lower top – 2–3 reps in reserve every set, no breath-holding. Tired or nauseous: do fewer sets or swap for a walk. Finish with core breathing and pelvic floor. For an uncomplicated pregnancy. Talk to your midwife if unsure, if you have complications or get pain, bleeding, dizziness or contractions – stop the session then.
Exercises
Goblet Squat3 sets × 10-12 · rest 75 sSingle-Arm Dumbbell Row3 sets × 10/arm · rest 60 sBarbell Hip Thrust3 sets × 12 · rest 75 s
Dumbbell Shoulder Press3 sets × 10 · rest 60 s
Step Ups3 sets × 8/ben · rest 60 s
Band Pull Apart2 sets × 15 · rest 45 s
Deep core breathing2 sets × 8 andetag · rest 30 s
Pelvic floor contraction2 sets × 10 · rest 30 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
