Workout 5

"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 in Place

   29slow

   full bodylegs
2. 2

   Warm-up: Side Reaches

   17slow

   full bodyarms
3. 3

   Warm-up: Bodyweight Squats

   20slow

   glutesquads
4. 4

   Warm-up: Hip Circles

   27slow

   hipslower back
5. 5

   Warm-up: Side Step Chest Opener

   10slow

   chestshoulders
6. 6

   Warm-up: Kneeling Hip Opener

   40slow

   hipsinner thighs
7. 7

   Warm-up: Child's Pose

   27slow

   lower backhips
8. 8

   Modified Jumping Jacks (Side Step) - Round 1

   44smedium

   full bodylegs
9. 9

   Rest

   19slow
10. 10

    Sumo Squat with Pulses - Round 1

    43smedium

    glutesquads
11. 11

    Rest

    20slow
12. 12

    Side Lunge with Frontal Raise - Round 1

    40smedium

    shoulderslegs
13. 13

    Rest

    26slow
14. 14

    Walking Halos - Round 1

    36slow

    shoulderscore
15. 15

    Rest

    15slow
16. 16

    Side Punches with Twist - Round 1

    40smedium

    corearms
17. 17

    Rest

    23slow
18. 18

    Reverse Lunge with Single Arm Press - Round 1

    41smedium

    legsshoulders
19. 19

    Rest

    24slow
20. 20

    Glute Bridge with Heel Slides - Round 1

    36smedium

    gluteshamstrings
21. 21

    Rest

    11slow
22. 22

    Modified Side Plank Dips - Round 1

    48smedium

    coreshoulders
23. 23

    Rest

    59slow
24. 24

    Modified Jumping Jacks (Side Step) - Round 2

    45smedium

    full bodylegs
25. 25

    Rest

    27slow
26. 26

    Sumo Squat with Pulses - Round 2

    21smedium

    glutesquads
27. 27

    Rest

    29slow
28. 28

    Side Lunge with Frontal Raise - Round 2

    41smedium

    shoulderslegs
29. 29

    Rest

    23slow
30. 30

    Walking Halos - Round 2

    36slow

    shoulderscore
31. 31

    Rest

    22slow
32. 32

    Side Punches with Twist - Round 2

    40smedium

    corearms
33. 33

    Rest

    10slow
34. 34

    Reverse Lunge with Single Arm Press - Round 2

    51smedium

    legsshoulders
35. 35

    Rest

    18slow
36. 36

    Glute Bridge with Heel Slides - Round 2

    40smedium

    gluteshamstrings
37. 37

    Rest

    20slow
38. 38

    Modified Side Plank Dips - Round 2

    44smedium

    coreshoulders
39. 39

    Cool-down: Wide Child's Pose

    28slow

    hipslower back
40. 40

    Cool-down: Kneeling Hip Extension

    17slow

    hip flexorsquads
41. 41

    Cool-down: Thread the Needle

    20slow

    shouldersupper back
42. 42

    Cool-down: Downward Dog to Roll-up

    20slow

    calveshamstrings
43. 43

    Cool-down: Standing Tricep Stretch

    25slow

    tricepsshoulders
44. 44

    Cool-down: Wide Leg Side Lunge Stretch

    25slow

    inner thighships
45. 45

    Cool-down: Standing Side Reach & Roll Down

    26slow

    spineshoulders
46. 46

    Cool-down: Shoulder & Hip Circles

    16slow

    shoulderships

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Frequently Asked Questions