'Grab a mat, dumbbells (the more the merrier), a sturdy chair or workout bench, a mini band, and a ball or wrapped up towel. If you are using a chair, make sure the back of the chair is up against a wall so it won’t slide back on you. For the weight selection, I\'d recommend having a lighter set, a moderate set, and a heavier set. Choose a weight selection that is challenging but doable for *you*.  This 30 minute strength focused workout is all-trimester friendly. We work on strengthening the entire body. To modify on the upper body sections, you can perform *most* of the exercises seated and/or lighten the resistance. To modify the lower body exercises, decrease the range of motion and/or lighten the resistance as well. We go 45 seconds on, 15 seconds off for the entire workout. When we put the band around the quads, we will get slightly more time. As always, if needed, take a longer recovery by hitting pause and re-joining. Now lets get even stronger momma! #strongasamother  SKIP TO 4:30 TO BEGIN WORKOUT Total workout time: Approx 31 minutes Workout time with stretching at end: Approx 36 minutes  The Workout 45 seconds on, 15 seconds off Upper Body DB Poliquin lateral raises DB lateral raises DB seated shoulder press BW tricep dips DB Lu raises DB Tricep Extensions DB front raises to steering wheels DB hammer curls DB supinated curl to Arnold press DB neutral grip row, right DB neutral grip row, left DB hip hinge rear delt fly DB hybrid upright row Lower Body + Core DB bench tap squats (slow tempo) DB Bstance RDL, left DB bench tap squats with pulse DB Bstance RDL, right DB bench tap squats, normal tempo DB bilateral RDL BW Bstance hip thrust, left BW Bstance hip thrust, right DB bilateral Hip Thrust DB Top ROM hip thrust Banded Seated Abductions Banded Clam Shell with hip lift, right Banded Clamshell with hip lift, left Banded Quadruped Glute Kickback, left Banded Quadruped Glute kickback, right Modified side plank with adduction, left Modified side plank with adduction, right Seated Adductions  More Prenatal Workouts: https://youtube.com/playlist?list=PLkdaCg6IG0aVHvLiTo_7hk5z1eUQ4-TgL Prenatal Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUVpgaz8wWm75jpPrUn9ihn  Dumbbell set: https://amzn.to/36ByjYu Dumbbell set lighter: https://amzn.to/3jtVSWB Adjustable DB: https://amzn.to/30DUv0e  Mini Bands: https://amzn.to/2TlpvkU Long Bands and Mini Band set: https://amzn.to/3cyWh8R Ball: https://amzn.to/3vbaZJt  Similar Top: https://amzn.to/3vbbB1J Similar Joggers: https://amzn.to/2SmmFvw   HydroJug: Use Code LARIE10 for discount https://www.thehydrojug.com/  Post-Workout Protein Bars Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: https://amzn.to/3byEMm7 (If you follow me on IG, you know I\'m obsessed)  Track your HR Apple Watch Series 3 White: https://amzn.to/2UujKiK Apple Watch Series 5 Rose Gold: https://amzn.to/3bAZe5H  Yoga Mat (similar): https://amzn.to/39EvlS1  Tag me in your posts & stories on IG: @lariemidkiff   MUSIC:  

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