Workout 2

"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

   Deep Squat Breathing

   11slow

   hipsinner thighs
2. 2

   Cat-Cow to Child's Pose Flow / Downward Dog

   13slow

   spinehips
3. 3

   Hip Circles

   8slow

   hipslower back
4. 4

   Banded Squats

   8smedium

   glutesquads
5. 5

   Banded Lateral Walks

   32smedium

   glutesouter thighs
6. 6

   Banded Glute Bridges

   22smedium

   gluteshamstrings
7. 7

   Rest

   33slow

   full body
8. 8

   Banded Squats (Round 2)

   19smedium

   glutesquads
9. 9

   Banded Lateral Walks (Round 2)

   14smedium

   glutesouter thighs
10. 10

    Banded Glute Bridges (Round 2)

    19smedium

    gluteshamstrings
11. 11

    Banded Squats (Round 3)

    11smedium

    glutesquads
12. 12

    Rest

    2 minlow

    full body
13. 13

    Thrusters

    30smedium

    quadsglutes
14. 14

    Alternating Reverse Lunges

    26smedium

    quadsglutes
15. 15

    Upright Row to Calf Raise

    39smedium

    shouldersupper back
16. 16

    Thrusters (Round 2)

    18smedium

    quadsglutes
17. 17

    Alternating Reverse Lunges (Round 2)

    34smedium

    quadsglutes
18. 18

    Upright Row to Calf Raise (Round 2)

    18smedium

    shouldersupper back
19. 19

    Rest

    2 minlow

    full body
20. 20

    Thrusters (Round 3)

    33smedium

    quadsglutes
21. 21

    Alternating Reverse Lunges (Round 3)

    33smedium

    quadsglutes
22. 22

    Upright Row to Calf Raise (Round 3)

    35smedium

    shouldersupper back
23. 23

    Rest

    17slow

    full body
24. 24

    Thrusters (Round 4)

    28smedium

    quadsglutes
25. 25

    Alternating Reverse Lunges (Round 4)

    31smedium

    quadsglutes
26. 26

    Upright Row to Calf Raise (Round 4)

    31smedium

    shouldersupper back
27. 27

    Rest

    2 minlow

    full body
28. 28

    Bird Dog (Right)

    18slow

    corelower back
29. 29

    Bird Dog (Left)

    16slow

    corelower back
30. 30

    Standing March

    58slow

    corehip flexors
31. 31

    Modified Side Plank Knee Tuck (Right)

    23smedium

    corehips
32. 32

    Modified Side Plank Knee Tuck (Left)

    28smedium

    corehips
33. 33

    Seated Neck Stretch

    13slow

    neck
34. 34

    Seated Side Stretch

    37slow

    neckshoulders
35. 35

    Child's Pose

    14slow

    spinelower back
36. 36

    Cat-Cow Stretch

    30slow

    spinecore
37. 37

    Thread the Needle

    10slow

    shouldersupper back
38. 38

    Downward Dog to Forward Fold

    14slow

    hamstringscalves
39. 39

    Standing Hamstring Stretch

    28slow

    hamstringslower back
40. 40

    Deep Squat

    14slow

    hipsinner thighs
41. 41

    Deep Breath

    5slow

    full body

More Muscle Tone Workouts

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Workout 4

31 min · Sophie Jones

Workout 6

25 min · Sophie Jones

Day 6

25 min · Beth Hannam

Workout 3

30 min · Aylar Fetrati

Frequently Asked Questions