Fuel for the Soul

Nourish the Body, Nourish the Soul

Free Fitness Friday: Yoga Flow Circuit (prenatal approved)

Fitness, WorkoutkellypuryearComment

Happy Friday, fit friends! Here is another FUN and FAST workout for you to stretch and strengthen your full body 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 Yoga Flow Circuit and it is easily modifiable for any fitness level and any stage in pregnancy (especially during your third trimester)!

This week's Free Workout: Yoga Flow Circuit

Prenatal Yoga Flow Circuit

How to perform this Yoga Flow Circuit

This workout is very simple to set up (all you need is your body and a yoga mat or exercise mat) 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:

  • 10 second chair pose
  • 10 right leg tap back while still holding chair pose (make sure you are breathing!) 
  • 10 left leg tap back while still holding chair pose (make sure you are breathing!) 
  • 10 table top and rock back
  • 10 right leg kick back while in downward dog
  • 10 left leg kick back while in downward dog
  • 10 straight arm plank and rock back
  • 10 right arm and left leg bird dog
  • 10 left arm and right leg bird dog

** end workout in child's pose

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 Yoga Flow Circuit! Just 15-30 minutes and you'll be feeling strong and limber for the rest of the day (and hopefully throughout the weekend)!

Have a great workout and a wonderful weekend ahead!