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

Fitness, WorkoutkellypuryearComment

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

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

Legs and Shoulders Dumbbell Workout

How to perform this Legs and Shoulders Dumbbell Workout: 

This workout is very simple to set up (all you need is one 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:

  • 15 right side lunge
  • 15 left side lunge
  • 15 right side knee crunch and shoulder press
  • 15 left side kneed crunch and shoulder press
  • 15 modified squat thrust with front raise (right foot back, left foot back, then right foot front, left foot front, then switch sides so left foot goes back first) 
  • 15 close stance squats with lateral raises

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 Legs and Shoulders Dumbbell Workout! Just 15-30 minutes and you'll be feeling strong and energized for the rest of the day (and ready for the weekend)! Even at 9 months pregnant, you can keep moving and stay strong and healthy for you and your baby! 

Have a great workout and a wonderful weekend ahead!