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Free Fitness Friday: Full Body Bench Workout (Second Trimester)

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Happy Friday, fit friends! Here is another FUN and FAST workout for you to blast some serious calories in no time at all! The best part is that you don't need tons of fancy equipment or time to fit in a great workout with this Full Body Bench Workout and it is easily modified for my pregnant momma's (second trimester). That's right, now that y'all know I am pregnant, you will be seeing more workouts that are easily modifiable for any fitness level and any stage in pregnancy! 

This week's Free Fitness Friday: Full Body Bench Workout (Second Trimester)

 Modified push-ups on an exercise bench

Modified push-ups on an exercise bench

How to perform this Full Body Bench Workout: 

This workout is very simple to set up (all you need is an exercise bench or low, study box) and can be done in any timeframe that you have (anywhere from 15-30 minutes), but should be done at a fast-pace and with minimal rest. You can even fit this circuit in at the end of a workout for an extra calorie burn! Complete all exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 3-6 rounds!) ** For my pregnant mommas - please be sure to maintain a conversation pace and focus on balance and form (not speed). You should be able to carry a conversation throughout this workout and rest for 1-2 minutes between sets. Always begin with a full body warm-up for 10 minutes (walking or spinning) and cool down for at least 5 minutes following this workout. Aim for 2-3 sets. Always consult with your Doctor before beginning an exercise routine and get cleared for exercise before attempting these workouts. ** 

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

  • 10 bench push-ups
  • 10 right leg step-up into reverse lunge
  • 10 left leg step-up into reverse lunge
  • 10 bench dips (bend or straighten knees to reduce or increase difficulty, respectively)
  • 10 modified burpees on the bench

Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!

And that's all there is to this FUN and FAST Full Body Bench Workout (that can be easily modified for any stage of pregnancy). I hope you enjoy this workout and start your weekend off on the right foot! 

Please feel free to comment if you would like to see more prenatal workouts here every Friday for Free Fitness Friday!