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Free Fitness Friday: Shoulders and Legs Dumbbell Workout (Prenatal Approved)

Fitness, WorkoutkellypuryearComment

Happy Friday, fit friends! Here is another FUN and FAST workout for you to strengthen your shoulders and legs 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 Shoulders and Legs Dumbbell Workout and it is easily modifiable for any fitness level and any stage in pregnancy!

This Week's Free Workout: Shoulders and Legs Dumbbell Workout

 Little bump is getting bigger! 

Little bump is getting bigger! 

How to perform this Shoulders and Legs Dumbbell Workout:

This workout is very simple to set up (all you need is a pair of light-weight dumbbells) 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. Aim for 2-3 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. 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:

  • 20 squats to overhead press
  • 20 alternating curtsy lunges with lateral raises (at the bottom of the lunge) 
  • 20 plie squats with upright rows
  • 10 right leg stiff leg dead lift with front raise (focus on balance!!) 
  • 10 left leg stiff leg dead lift with front raise (focus on balance!!)

Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise! And please don't mind my very unstable first attempt at the single leg stiff leg dead lift with front raise!!

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