WORKOUTS FOR PREGNANCY

WORKOUTS FOR PREGNANCY

4 Seasons

A collection of pregnancy-safe and postpartum workouts on Le Sweat TV.

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WORKOUTS FOR PREGNANCY
  • 25m LOW-IMPACT KETTLEBELL STRENGTH

    Episode 1

    Are you new to kettlebells? This beginner-friendly strength workout using kettlebells (18-25lbs) is a great place to start. Class structure: warm-up, two strength circuits, and a core finisher.

    - Highlighted exercises: reverse lunge + 1/2 clean, goblet march, 1/2 get-up
    - No jumping, beginner, a...

  • 40m LOW-IMPACT BODYWEIGHT HIIT

    Episode 2

    Intermediate bodyweight HIIT class that can easily be modified to a beginner-friendly option. Class structure: warm-up, dynamic warm-up, two strength circuits, core circuit, and cardio + core finisher.

    - Highlighted exercises: multiple lunge variations, eccentric push-ups, various core exercises...

  • 35m ENERGIZING FULL BODY STRENGTH (BANDS)

    Episode 3

    Intermediate full body strength workout using resistance bands. Class structure: warm-up, three strength circuits, and a core circuit all completed for three rounds each.

    - Highlighted exercises: - standing abduction, squats, push-up reach, lateral bounds
    - Beginner and pregnancy-friendly (modi...

  • 25m ENERGIZING FULL BODY STRENGTH (DB/KB)

    Episode 4

    Beginner-friendly full-body strength workout using dumbbells or kettlebells (10-20lbs). Class structure: dynamic warm-up, two progressive strength sets repeated three times each, and low-impact core finisher.

    - Highlighted exercises: single-leg deadlift, squat thruster, plank spiders
    - No jumpin...

  • 40m FULL BODY HIIT BURN (DBs)

    Episode 5

    Killer full body HIIT workout combining strength, cardio, and HIIT using dumbbells (15-20 lbs). Class structure: warm-up, dynamic warm-up, strength, cardio, and bodyweight HIIT finisher.

    - Highlighted exercises: isometric holds, sprawl, jump squat, single-leg hop
    - Pregnancy friendly (modify co...

  • 40m FULL BODY CARDIO BURN (BANDS)

    Episode 6

    Intermediate, full-body cardio workout using resistance bands. Class structure: warm-up, three circuits with resistance bands, core finisher, and stretch.

    - Highlighted exercises: single-leg-deadlift, standing abduction, butterfly sit-ups, quick feet, star crunch
    - Pregnancy-friendly (modify cor...

  • 20m LOW-IMPACT BODYWEIGHT STRENGTH

    Episode 7

    Low-impact and beginner-friendly strength workout using bodyweight only. Warm-up followed by two strength circuits completed for three rounds each.

    - Highlighted exercises: squat, bodyweight plank row, push-up release, bicycles
    - Includes music

    Equipment needed: none

    Strength score: 3/5
    Level:...

  • 20m GET STRONGER STRENGTH (BODYWEIGHT)

    Episode 8

    Get stronger with this bodyweight strength workout. Warm-up followed by two strength circuits completed for two rounds each.

    - Highlighted exercises: iso split squat, split squat, hollow hold
    - Recommended for runners and cyclists
    - Low-impact, beginner, and pregnancy friendly (modify core exer...

  • 30m ENERGY-BOOSTING CARDIO (DUMBBELLS)

    Episode 9

    Intermediate full body cardio and core workout using dumbbells (10 lbs). Warm-up followed by two cardio sets repeated three times each. Bodyweight abs finisher.

    - Highlighted exercises: 1/2 kneeling get-up, sprawls, 1/4 get-up, bear plank + knee tap
    - Pregnancy-friendly (modify core exercises as...

  • 20m GET STRONGER ABS (DBs)

    Episode 10

    Quick core and abs strength workout using dumbbells (5-10lbs). Warm-up followed by three circuits of core strengthening exercises.

    - Highlighted exercises: chop/lift, 1/4 get-up, weighted side plank, dead bug
    - No jumping, knee-friendly, and can be modified for pregnancy
    - Music included

    Equipm...

  • 20m LOW-IMPACT BODYWEIGHT CARDIO

    Episode 11

    Beginner-friendly cardio workout targeting the core using bodyweight only. Warm-up followed by two circuits of exercises completed for three rounds each.

    - Highlighted exercises: heel drops, curtsy lunge, triple-triple, squat + kick
    - No jumping, beginner, and pregnancy friendly (modify core ex...

  • 12m QUICKIE FULL BODY STRENGTH (DUMBBELLS)

    Episode 12

    Quick full body strength workout using dumbbells. Five exercises completed two times thru.

    - Highlighted exercises: DB swings, reverse lunge + OH press, push-up release
    - No jumping and pregnancy friendly
    - No music

    Equipment needed: dumbbells

    Strength score: 3/5

  • 30m NO JUMPING FULL BODY STRENGTH (DUMBBELLS)

    Episode 13

    Full body strength workout using dumbbells (10 lbs). Warm-up followed by four strength circuits.

    - Highlighted exercises: DB swing, plank row + knee drive, knee driver, squat
    - No jumping
    - Pregnancy friendly (modify core exercises)

    Equipment needed: dumbbells

    Strength score: 3/5

  • 10m EASY UPPER BODY (BANDS)

    Episode 14

    Beginner-friendly arm workout using resistance bands. Quick mobility warm-up into six upper body bands exercises. Cool down stretch included.

    - Highlighted exercises: Tricep kick backs, bicep curls, rows
    - No jumping, beginner and pregnancy-friendly
    - No music

    Equipment needed: resistance bands...

  • 30m KILLER FULL BODY STRENGTH (DBs)

    Episode 15

    Challenging full body strength workout using dumbbells (5-10lbs). Bodyweight warm-up followed by two strength circuits. Ends with a bodyweight core finisher and a cool-down stretch.

    - Highlighted exercises: dumbbell swing, RDLs, standing cross body abs, tricep dips
    - Low-impact and no jumping
    - ...

  • 30m ESSENTIAL FULL BODY STRENGTH (DB/KBs)

    Episode 16

    Full-body strength workout using weights (10-25 lbs). Quick warm-up, one strength set completed 3x, and a plank series finisher.

    What to expect:
    - Isometric holds
    - Low-impact and pregnancy-friendly (modify core exercises)
    - No music

    Equipment needed: dumbbells or kettlebells

    Strength score: 3/5

  • 25m STRENGTHENING FULL BODY HIIT (DBs)

    Episode 17

    Full-body HIIT workout using dumbbells (10-15lbs). Quick warm-up followed by a fifteen-minute strength EMOM (every minute on the minute) set. Class ends with a bodyweight mat finisher.

    What to expect:
    - Highlighted exercises: DB Snatch, leg lowers, wall press (back exercise)
    - No jumping
    - Pregn...

  • 20m EMPOWERING FULL BODY STRENGTH (DBs)

    Episode 18

    Intermediate full-body strength workout using bodyweight and dumbbells (10-15 lbs). No jumping, beginner, and pregnancy-friendly (modify core exercises as needed). Great for runners and cyclists.

    Class set-up:
    - warm-up
    - (2) strength sets, including isometric holds
    - bodyweight core finisher

    ...

  • 30m KNEE STRENGTH 01

    Episode 19

    This no-jumping workout focuses on lower body strength, specifically strengthening the knees, hips, and glutes.

    What to expect:
    No-jumping and pregnancy-friendly
    Knee, booty, and hip strengthening exercises
    Includes music

    Equipment needed: yoga block, wall

    🔥 Burn score: 2.7/4

  • 10m LOW-IMPACT BODYWEIGHT STRENGTH

    Episode 20

    Full body strength workout using bodyweight only. Warm-up followed by two strength circuits.

    - Highlighted exercises: bird dog, squat, reverse lunge + SLDL combo
    - No jumping and pregnancy-friendly (modify core exercises)
    - No music

    Equipment needed: none

    Strength score: 2/5
    Level: Beginner-f...

  • 30m FULL BODY CARDIO BURN (DB/KBs)

    Episode 21

    A Le Sweat Fam favorite workout class! Total body cardio workout using dumbbells and kettlebells (15-35 lbs). Warm-up, dynamic warm-up, strength set, killer cardio finisher, and a cool-down stretch.

    - Highlighted exercises: reverse lunge + skip, kettlebell swings, 1/2 kneeling get-up, kick thru
    ...

  • 20m CHALLENGING CORE STRENGTH (DBs)

    Episode 22

    Beginner-friendly core strength workout using dumbbells (15 lbs). Warm-up followed by two circuits of exercises.

    - Highlighted exercises: elevated side plank, ground get-up, bird dog plank row
    - No jumping, beginner, and pregnancy friendly
    - No music

    Equipment needed: dumbbells, elevated surfac...

  • 20m LOW-IMPACT BODYWEIGHT TABATA

    Episode 23

    Low-impact, beginner-friendly Tabata HIIT using no equipment. Warm-up followed by four rounds of Tabata intervals using bodyweight exercises.

    - Highlighted exercises: step jacks, squat + kick, standing spider, curtsy lunge
    - Low-impact, beginner, and pregnancy-friendly
    - No music

    Equipment need...

  • 12m UPPER BODY 02

    Episode 24

    A dedicated 12-minutes to working the upper body only.

    What to expect:
    - biceps curls, tricep extensions
    - pregnancy-friendly
    - includes music

    Equipment needed: light to medium dumbbells, elevated surface optional