Workout 3

"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: Walking & Shoulder Rolls

   20slow

   shouldersupper back
2. 2

   Warm-up: Side Stretch

   13slow

   shoulderscore
3. 3

   Warm-up: Tricep Stretch

   26slow

   tricepsshoulders
4. 4

   Warm-up: Deep Squat Hold

   17slow

   hipsinner thighs
5. 5

   Warm-up: Child's Pose

   23slow

   hipslower back
6. 6

   Warm-up: Quadruped Hip Circles

   15slow

   hipslower back
7. 7

   Warm-up: Thread the Needle / Reach

   16slow

   upper backshoulders
8. 8

   Rest

   40slow

   full body
9. 9

   Bent Over Row (Round 1)

   20smedium

   upper backbiceps
10. 10

    Bicep Curl into Curtsy Lunge (Round 1)

    44smedium

    bicepsglutes
11. 11

    Tricep Extensions (Round 1)

    33smedium

    tricepsarms
12. 12

    RDLs (Round 1)

    54smedium

    hamstringsglutes
13. 13

    Bent Over Row (Round 2)

    21smedium

    upper backbiceps
14. 14

    Bicep Curl into Curtsy Lunge (Round 2)

    27smedium

    bicepsglutes
15. 15

    Tricep Extensions (Round 2)

    29smedium

    tricepsarms
16. 16

    Rest

    2 minlow

    full body
17. 17

    Bent Over Row (Round 3)

    28smedium

    upper backbiceps
18. 18

    Bicep Curl into Curtsy Lunge (Round 3)

    17smedium

    bicepsglutes
19. 19

    Tricep Extensions (Round 3)

    33smedium

    tricepsarms
20. 20

    RDLs (Round 3)

    43smedium

    hamstringsglutes
21. 21

    Bent Over Row (Round 4)

    26smedium

    upper backbiceps
22. 22

    Bicep Curl into Curtsy Lunge (Round 4)

    32smedium

    bicepsglutes
23. 23

    Tricep Extensions (Round 4)

    28smedium

    tricepsarms
24. 24

    RDLs (Round 4)

    32smedium

    hamstringsglutes
25. 25

    Rest

    2 minlow

    full body
26. 26

    Push-ups (Knees) (Round 1)

    19shigh

    chestshoulders
27. 27

    Bear Shoulder Taps

    34shigh

    coreshoulders
28. 28

    Bear Crawl Knee Lifts

    35shigh

    coreshoulders
29. 29

    Push-ups (Knees) (Round 2)

    28shigh

    chestshoulders
30. 30

    Standing Oblique Knees

    2 minmedium

    corehips
31. 31

    Cool-down: Deep Squat Breathing

    20slow

    hipspelvic floor
32. 32

    Cool-down: Side Lunge Stretch

    33slow

    inner thighships
33. 33

    Cool-down: Hip Circles

    15slow

    hipscore
34. 34

    Cool-down: Side Reach

    11slow

    shoulderscore
35. 35

    Cool-down: Chest Stretch

    10slow

    chestshoulders
36. 36

    Cool-down: Tricep Stretch

    14slow

    tricepsshoulders
37. 37

    Cool-down: Floor Hip Opener

    25slow

    hipsglutes
38. 38

    Cool-down: Lying Spinal Twist

    28slow

    lower backspine

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Workout 3

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Frequently Asked Questions