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
  • 20m LOW-IMPACT BOOTY & THIGHS

    Episode 1

    No jumping, lower body strength workout using mostly bodyweight (one exercise with 10lb dumbbells). Class structure: standing warm-up and two strength circuits completed two times each.

    - Highlighted exercises: isometric split squat, clamshell abduction, single-leg hip raises, sumo lean
    - No jum...

  • 20m ENERGIZING FULL BODY STRENGTH (DBs)

    Episode 2

    Beginner-friendly, full body, strength workout using dumbbells (15 lbs). Class structure: three strength circuits completed for two rounds each.

    - Highlighted exercises: overhead carry, sumo deadlift, overhead press, iso split squat, bear crawl
    - No jumping, beginner, and pregnancy-friendly (mod...

  • 20m BASELINE FULL BODY STRENGTH (DB/KBs)

    Episode 3

    Beginner-friendly, strength workout using an elevated surface and weights (15-30lbs). Class structure: three sets of strength circuits repeated for two rounds each.

    - Highlighted exercises: reverse lunge, goblet squat, bear crawl, elevated push-up
    - No jumping, beginner, and pregnancy-friendly (...

  • 20m SLOW & CONTROLLED STRENGTH (DBs)

    Episode 4

    Full body, beginner-friendly strength workout using dumbbells (10-20lbs). Class structure: three strength circuits repeated two times each.

    - Highlighted exercises: box/chair squat, split-stance deadlift, side plank extensions, crunch combo
    - No jumping, low impact, beginner, and pregnancy-frien...

  • 25m BURNING LOWER BODY STRENGTH (BANDS)

    Episode 5

    Beginner-friendly, lower body strengthening workout using resistance bands. Class structure: mat mobility warm-up, standing circuit, mat circuit, strength circuit. All circuits completed for two rounds each.

    - Highlighted exercises: clamshells, banded walks, isometric split squats
    - No jumping, ...

  • 35m YOGA FOR HAPPY HIPS (WITH BANDS)

    Episode 6

    Soothing yoga flow with resistance bands for added strength. Class structure: standing resistance bands exercise, balance leg exercises, yoga flow with sun salutations and a warrior series, soothing hip stretches to end.

    - Highlighted stretches/poses: couch stretch (for hip flexors), single-leg ...

  • 40m EMPOWERING FULL BODY STRENGTH (HEAVY WEIGHTS)

    Episode 7

    Intermediate, full body strength workout using heavy weights (15-50lbs). Class structure: warm-up, bodyweight dynamic warm-up, two AMRAPs, core finisher, and a cool-down stretch.

    - Highlighted exercises: sumo deadlift, tall-kneeling get-up, halo + reverse lunge, single-arm sit-up
    - No jumping, p...

  • 40m NO-JUMPING FULL BODY STRENGTH (HEAVY WEIGHTS)

    Episode 8

    Intermediate, full body strength workout using heavy weights (15-35lbs). Class structure: warm-up, dynamic bodyweight warm-up, strength circuit, AMRAP circuit, step-box circuit, bodyweight core finisher, and cooldown stretch.

    - Highlighted exercises: step-ups, kettlebell swings, sumo deadlift, s...

  • 15m GENTLE BODYWEIGHT BOOTY

    Episode 9

    Ease back into exercise with this beginner-friendly booty strength workout using zero equipment. Two circuits completed for two rounds each.

    - Highlighted exercises: quadruped extension, frogger bridge, leg lowers
    - Low-impact, knee-friendly, and pregnancy-friendly (modify as needed)
    - No music
    ...

  • 30m INTRO KETTLEBELL STRENGTH

    Episode 10

    Introductory kettlebell strength workout with master kettlebell coach Ben Lauder-Dykes. Warm-up, two strength circuits, two three-minute AMRAPs.

    - Highlighted kettlebell exercises: deadlift, clean, overhead press
    - No jumping, low-impact, pregnancy-friendly
    - No music

    Strength score: 3/5
    Level:...

  • 25m CALMING TOTAL HIP STRETCH

    Episode 11

    Soothing stretch session focusing on the hips. Class structure: ten unique stretches held for 1-2 minutes each.

    - Highlighted stretches: recline pigeon, lying 90-90, prone crossover, inner-thigh stretch
    - No music

    Equipment needed: wall or elevates surface (optional)

  • 15m STRENGTHENING FULL BODY MOBILITY

    Episode 12

    Our most popular mobility class often, referred to as "Charlee's Daily Mobility Routine." Class structure: five essential mobility exercises repeated two times thru.

    - Highlighted exercises: isometric split squat, isometric side plank, bear plank hold, dead bug
    - No music

    Equipment needed: yog...

  • 15m EMPOWERING BODYWEIGHT BOOTY

    Episode 13

    Energizing booty strengthening workout using no equipment. Class structure: warm-up followed by two strength sets completed two rounds each.

    - Highlighted exercises: single-leg hip raise, clamshell abduction, crouching plank, glute march
    - Low-impact, knee-friendly, and pregnancy-friendly (modif...

  • 15m SOOTHING LOWER BACK MOBILITY

    Episode 14

    Easy-going lower back strengthening and stretch class. Class structure: mobility, strength, stretch.

    - Highlighted exercises: hip mobility exercises, side-lying clamshell abduction, lizard stretch
    - No music

    Equipment needed: none

    Intensity: 2/5
    Level: Beginner-friendly

  • 25m CHALLENGING FULL BODY MOBILITY (BANDS)

    Episode 15

    Ease into this challenging full-body mobility routine using bodyweight and resistance bands. Targets the shoulders, hips, and hamstrings.

    - Highlighted exercises: banded leg-lowers, prone angels, standing abduction
    - Pregnancy-friendly (modify prone exercises as needed)
    - No music

    Intensity sco...

  • 20m RELAXING FULL BODY MOBILITY (BANDS)

    Episode 16

    Relaxing, full-body mobility session using bodyweight, bands, and dumbbells (5 lbs). Targets posture and hips.

    - Highlighted exercises: clamshell, anterior raise, internal/external rotation (with dumbbells), leg lowers
    - No music

    Equipment needed: bodyweight, resistance bands, and dumbbells (l...

  • 30m STRENGTHENING FULL BODY CARDIO (DBs)

    Episode 17

    Beginner-friendly cardio workout using dumbbells (10-18lbs). Class structure: warm-up, dynamic warm-up, two strength sets, and a cardio finisher. Each circuit is completed three times.

    - Highlighted exercises: under-the-fence, tempo squat, SLDL + row, push-up reach
    - Low impact, beginner, and pr...

  • 10m SOOTHING HIP MOBILITY

    Episode 18

    A soothing hip-focused mobility and stretch class that is great before or after any workout.

    - Highlighted exercises: 90-90, standing straddle, deep yogi squat

    Intensity score: 2/5
    Level: Beginner-friendly

  • 25m BODYWEIGHT BOOTY BURN

    Episode 19

    Intermediate, no-jumping booty and core strength workout using no equipment. Class structure: warm-up, abs, and two strength circuits.

    - Highlighted exercises: quadruped extension, iso side plank, kneeling get-up, lateral and reverse lunge
    - No jumping and pregnancy-friendly (modify core exercis...

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

    Episode 20

    Beginner-friendly, full-body strength workout using dumbbells and kettlebells (5-25lbs). Class structure includes four strength circuits, beginning with a warm-up.

    - Highlighted exercises: curtsy lunge, DB swings, elevated push-ups, balancing overhead press
    - No jumping, beginner, and pregnancy-...

  • 20m BODYWEIGHT BOOTY STRENGTH

    Episode 21

    Beginner-friendly booty strength workout that doubles as a hip mobility class. Class structure includes four circuits, including: warm-up, booty, mobility, and strength.

    - Highlighted exercises: split squat, prone hip extension, clamshell abduction, kneeling-to-1/2-kneeling
    - Knee-friendly, beg...

  • 25m ESSENTIAL KETTLEBELL STRENGTH

    Episode 22

    Intermediate full body strength workout using kettlebells (18-35lbs). Class structure: warm-up, two strength sets, and core finisher.

    - Highlighted exercises: kettlebell swing, squat thruster, farmer's carry
    - No jumping and pregnancy friendly (modify core exercises as needed)
    - Inclues music

    E...

  • 25m LOW-IMPACT KETTLEBELL STRENGTH

    Episode 23

    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 24

    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...