Fitness Friday | Easy At-Home Prenatal Step Cardio Workout
I’m so excited (as I always am…) about today’s workout! This is a GREAT workout for ANYONE who has 15 minutes to workout from home! It’s such an easy one to do while watching TV or just getting a quick workout in during the day… Rachel, my AMAZING friends and trainer, has been so helpful to me and I know she can be to you, too! (Scroll to the bottom to check out her awesome online training promotion she has going on right now!!!)
Cardio and strength training is still important even though you are pregnant. This workout achieves some of both using some light dumbbells (or other object) and your stair case. No stair case? Grab an aerobic step if you still have one from the 90s like I do! Haha! Or even head outside to the curb!
(As always, check with your doctor before beginning an exercise program during pregnancy.)
Easy At-Home Prenatal Step Cardio Workout
Step Ups
Keeping a moderately challenging pace, step up to the first or second stair and back down. Be sure to keep your upper body nice and tall and abs engaged. Push through your heel as you step up and alternate which leg steps up first to be sure to train both legs equally! Continue for 60 seconds.
Trainer Tip: While this is the warm up exercise for the workout, you want to try to get your heart rate up some. Unless your doctor has instructed you otherwise (and pleeease check with your doc before working out during your pregnancy!!), try to keep up the pace during these step ups to get that cardio in!
Side Step Up with Knee and Shoulder Raise
Ok, sounds like a lot but it’s not that bad! Stand sideways in front of your stair case and hold a pair of light dumbbells, canned goods, or no weight at all. Step up on the first stair with the leg closest to the stairs. Lift the other knee as high as you can, balancing on the standing leg. At the same time, lift your dumbbells to the side, only lifting to shoulder height. Return to start and repeat for 45-60 seconds. Then repeat on the other leg and with lifting your arms straight in front of you instead of to the side this time. Continue for 45-60 seconds.
Trainer Tip: If you feel your balance is off, trade your dumbbells for a light grasp on the stair railing to maintain balance for this exercise.
Elevated Mountain Steppers
Place your hands on the first or second stair so your body is in a plank position. Keeping your core tight to support your back, slowly step in one foot and then return it to start. Repeat with other leg. Keep alternating legs for 45-60 seconds.
Trainer Tip: If your belly is bigger, you may want to place your hands on a higher step than the first or second for the sake of your back.
Elevated Crab Kicks
Start in a position with your feet on the floor and your hands on the first or second step (belly side up!). Lift your hips into the air by pressing through your heels. Now, alternate kicking your legs in the air, trying to not let your hips sway too much. Continue for 45-60 seconds.
Trainer Tip: Try to not let your shoulders scrunch up to your ears. Keep your shoulders down, and arms strong to support your body.
Step Up Glute Press Back with Fly
Stand in front of your stair case and hold a pair of light dumbbells, canned goods, or no weight at all. Step up on the first stair and press the other leg to the back, squeezing your butt and balancing on the standing leg. At the same time, fly your dumbbells out to your sides, keeping your elbows slightly bent and squeezing your shoulder blades together. Alternate legs and continue for 45-60 seconds.
Trainer Tip: Before starting, round your shoulders back and engage your abs. Think about keeping your shoulders down and back like this to ensure proper form and the most work in your back.
+++
Support Transforming Hope Ministries with your Head Start to the Holidays *ONLINE* 8 Week Body Transformation
with Rachel Sevier, NASM-CPT and founder of Shape Fitness
It’s almost that time again… time for the all the holiday parties, gatherings with family and friends, and the sparkly events you can’t wait to get all dolled up for! But then there’s the one thing you know you need to get on the ball with… your workout routine and pre-holiday “diet” so you look your best for your husband’s work party and just in time to see family that you haven’t seen since last year. Ughh, but it’s so overwhelming to think about.
Well guess what?!
Rachel Sevier of Shape Fitness has taken out all the guess work of what to do and designed an amazing, online 8 Week Body Transformation challenge starting Thursday, October 1 to get you ready for the holidays! It doesn’t matter where you live, but spots are limited, so don’t miss this opportunity!
Here’s what you get:
- 45 minute initial FaceTime consultation with Rachel about how to have a successful transformation
- 15 minute weekly FaceTime chats with Rachel to make sure you are on track with your goals
- Complete nutrition guide including good foods and bad foods lists
- Weekly workout schedules of Rachel’s YouTube videos
- Daily email from Rachel with recipes, fitness tips, and more to help keep you motivated
- Access to a private Facebook group where you can stay accountable and follow the journeys of all the ladies in the transformation challenge
- 24 hour support from Rachel through Facebook and email
- A special gift just for you at the end of completing your 8 week transformation!
You get all of this for just $149!
And the best part? Rachel will be donating 10% of sales to Transforming Hope Ministries, an organization putting an end to human trafficking, that Molly is incredibly passionate about.
Sign up by purchasing your 8 Week Transformation here and Rachel will contact you with all the info and to get your initial consultation scheduled.
This looks like a great workout! I’ll have to try it!
Alyssa | Glitter and Grey