Workout 4

"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

   Wide Stance Squat with Breathing

   11slow

   quadsglutes
2. 2

   Deep Squat Hold

   12slow

   hipspelvic floor
3. 3

   Child's Pose to Downward Dog

   17slow

   lower backhips
4. 4

   Hip Circles

   13slow

   hipslower back
5. 5

   Banded Squats (Round 1)

   13smedium

   glutesquads
6. 6

   Banded Lateral Walks (Round 1)

   29smedium

   glutesouter thighs
7. 7

   Glute Bridges with Band (Round 1)

   39smedium

   gluteshamstrings
8. 8

   Rest

   16slow

   full body
9. 9

   Banded Squats (Round 2)

   19smedium

   glutesquads
10. 10

    Banded Lateral Walks (Round 2)

    26smedium

    glutesouter thighs
11. 11

    Glute Bridges with Band (Round 2)

    31smedium

    gluteshamstrings
12. 12

    Banded Squats (Round 3)

    9smedium

    glutesquads
13. 13

    Rest

    2 minlow

    full body
14. 14

    Thrusters (Squat to Overhead Press) (Round 1)

    28smedium

    quadsglutes
15. 15

    Alternating Reverse Lunges (Round 1)

    27smedium

    quadsglutes
16. 16

    Upright Row into Calf Raise (Round 1)

    40smedium

    shouldersupper back
17. 17

    Rest

    10slow

    full body
18. 18

    Thrusters (Squat to Overhead Press) (Round 2)

    23smedium

    full bodyshoulders
19. 19

    Alternating Reverse Lunges (Round 2)

    51smedium

    legsglutes
20. 20

    Upright Row into Calf Raise (Round 2)

    28smedium

    shoulderscalves
21. 21

    Rest

    2 minlow

    full body
22. 22

    Thrusters (Squat to Overhead Press) (Set 2, Round 1)

    35smedium

    full bodyshoulders
23. 23

    Alternating Reverse Lunges (Set 2, Round 1)

    35smedium

    legsglutes
24. 24

    Upright Row into Calf Raise (Set 2, Round 1)

    37smedium

    shoulderscalves
25. 25

    Rest

    8slow

    full body
26. 26

    Thrusters (Squat to Overhead Press) (Set 2, Round 2)

    35smedium

    full body
27. 27

    Alternating Reverse Lunges (Set 2, Round 2)

    31smedium

    legsglutes
28. 28

    Upright Row into Calf Raise (Set 2, Round 2)

    34smedium

    shoulderscalves
29. 29

    Rest

    2 minlow

    full body
30. 30

    Bird Dog

    41slow

    corelower back
31. 31

    Rest

    11slow

    full body
32. 32

    Standing March

    2 minlow

    corehip flexors
33. 33

    Side Plank Knee Tuck

    2 minmedium

    coreshoulders
34. 34

    Rest

    14slow

    full body
35. 35

    Seated Forward Fold / Knee Press

    13slow

    hipsinner thighs
36. 36

    Neck Stretch

    37slow

    neck
37. 37

    Wide Knee Child's Pose

    14slow

    hipslower back
38. 38

    Cat Cow Variation

    30slow

    spinecore
39. 39

    Thread the Needle

    10slow

    shouldersupper back
40. 40

    Downward Dog

    14slow

    hamstringscalves
41. 41

    Standing Forward Fold / Hamstring Stretch

    36slow

    hamstringslower back
42. 42

    Deep Squat Hold

    14slow

    hipslegs
43. 43

    Final Breath

    5slow

    full body

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Frequently Asked Questions