Workout 1

"Glow & Grow" is an uplifting and empowering prenatal fitness program designed to help you stay active, strong, and vibrant throughout your pregnancy whilst nurturing your baby. With a perfect balance of low-impact cardio and toning exercises, this program is suitable for all trimesters, ensuring you feel energised and supported at every stage. Whether you want to boost your endurance, improve muscle tone, or simply enjoy movement, Glow & Grow offers a variety of workouts to keep you feeling your best throughout your journey to motherhood.*Your health and safety, as well as the well-being of your baby, are our top priorities. Always prioritise comfort and well-being over completing the workout.The program includes six dynamic workouts, each ranging from 20 to 25 minutes:3 Workouts - Cardio focused with short intervals of work and rest.3 Workouts - Resistance training using a combination of bodyweight and light weights.

Exercises in This Workout

1. 1

   Warm-up: Deep Breathing & Core Engagement

   29slow

   corespine
2. 2

   Warm-up: Seated Side Stretch

   22slow

   spineshoulders
3. 3

   Warm-up: Arm Across Chest Stretch

   27slow

   shouldersupper back
4. 4

   Warm-up: Child's Pose

   22slow

   lower backhips
5. 5

   Warm-up: Hip Circles (All Fours)

   15slow

   hipslower back
6. 6

   Warm-up: Kneeling Lunge Stretch

   18slow

   hip flexorsquads
7. 7

   Squat Jacks (Round 1)

   40smedium

   quadsglutes
8. 8

   Rest

   21slow
9. 9

   Knee Drives (Round 1)

   40smedium

   corehip flexors
10. 10

    Rest

    14slow
11. 11

    Side-Tapping Reverse Flies (Round 1)

    40smedium

    upper backshoulders
12. 12

    Rest

    19slow
13. 13

    Squat Hammer Arms (Round 1)

    40smedium

    quadsglutes
14. 14

    Rest

    30slow
15. 15

    High Knees with Overhead Hold (Round 1)

    40smedium

    coreshoulders
16. 16

    Rest

    12slow
17. 17

    Lateral Raises with Double Side Step (Round 1)

    40smedium

    shoulderslegs
18. 18

    Rest

    20slow
19. 19

    Skater Lunges (Round 1)

    40smedium

    glutesquads
20. 20

    Rest

    21slow
21. 21

    Push Press with Side Step (Round 1)

    40smedium

    shoulderstriceps
22. 22

    Rest

    59slow
23. 23

    Squat Jacks (Round 2)

    40smedium

    quadsglutes
24. 24

    Rest

    25slow
25. 25

    Knee Drives (Round 2)

    40smedium

    corehip flexors
26. 26

    Rest

    15slow
27. 27

    Side-Tapping Reverse Flies (Round 2)

    40smedium

    upper backshoulders
28. 28

    Rest

    20slow
29. 29

    High Knees with Overhead Hold (Round 2)

    45smedium

    shoulderscore
30. 30

    Rest

    22slow
31. 31

    Squat Hammer Arms (Round 2)

    40smedium

    quadsglutes
32. 32

    Rest

    8slow
33. 33

    Lateral Raises with Double Side Step (Round 2)

    40smedium

    shoulderslegs
34. 34

    Rest

    20slow
35. 35

    Skater Lunges (Round 2)

    40smedium

    gluteslegs
36. 36

    Rest

    22slow
37. 37

    Push Press with Side Step (Round 2)

    41smedium

    shoulderslegs
38. 38

    Rest

    29slow
39. 39

    Cool-down: Standing Hip Openers

    21slow

    hipsspine
40. 40

    Cool-down: Deep Seated Squat (Malasana)

    22slow

    hipspelvic floor
41. 41

    Cool-down: Kneeling Side Leg Stretch

    38slow

    inner thighships
42. 42

    Cool-down: Hip Circles

    14slow

    hipslower back
43. 43

    Cool-down: Child's Pose

    5slow

    lower backhips
44. 44

    Cool-down: Downward Dog

    11slow

    calveshamstrings
45. 45

    Cool-down: Thread the Needle

    10slow

    shouldersupper back
46. 46

    Cool-down: Head Circles

    10slow

    neck
47. 47

    Cool-down: Standing Side Stretch

    10slow

    spineshoulders
48. 48

    Cool-down: Shoulder Circles & Twist

    22slow

    shouldersspine

More Muscle Tone Workouts

Day 1

25 min · Sophie Jones

Workout 9

26 min · Linda Chambers

Workout 4

21 min · Linda Chambers

Day 7

20 min · Beth Hannam

Day 6

25 min · Beth Hannam

Day 4

29 min · Sophie Jones

Frequently Asked Questions