Workout 6

"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

   7slow

   full bodylegs
2. 2

   Warm-up: Shoulder Rolls

   5slow

   shouldersupper back
3. 3

   Warm-up: Torso Twists

   8slow

   spinecore
4. 4

   Warm-up: Side Reach

   5slow

   shoulderscore
5. 5

   Warm-up: Child's Pose

   14slow

   lower backhips
6. 6

   Warm-up: Kneeling Lunge Stretch

   6slow

   hip flexorships
7. 7

   Warm-up: Wrist and Ankle Rolls

   7slow

   wristsankles
8. 8

   Warm-up: Neck Rolls

   4slow

   neck
9. 9

   Squat with Bicep Curl

   32smedium

   quadsglutes
10. 10

    Bent Over Row to Tricep Extension

    43smedium

    upper backtriceps
11. 11

    Split Squat

    42smedium

    quadsglutes
12. 12

    High Knees with Punches

    7smedium

    cardiovascularshoulders
13. 13

    Squat with Bicep Curl (Round 2)

    16smedium

    quadsglutes
14. 14

    Bent Over Row to Tricep Extension (Round 2)

    24smedium

    upper backtriceps
15. 15

    Split Squat (Round 2)

    40smedium

    quadsglutes
16. 16

    High Knees with Punches (Round 2)

    13smedium

    cardiovascularshoulders
17. 17

    Rest

    2 minlow

    full body
18. 18

    Reverse Lunge with Hammer Hold

    15smedium

    quadsglutes
19. 19

    Sumo Deadlift

    35smedium

    gluteshamstrings
20. 20

    Frontal Raise

    24smedium

    shoulderscore
21. 21

    Standing Elbow to Knee

    14smedium

    coreobliques
22. 22

    Reverse Lunge with Hammer Hold (Round 2)

    44smedium

    quadsglutes
23. 23

    Sumo Deadlift (Round 2)

    48smedium

    gluteshamstrings
24. 24

    Frontal Raise (Round 2)

    21smedium

    shoulderscore
25. 25

    Standing Elbow to Knee (Round 2)

    18smedium

    coreobliques
26. 26

    Rest

    59slow

    full body
27. 27

    Banded Squats

    16smedium

    glutesquads
28. 28

    Banded Pulse Squats

    25shigh

    glutesquads
29. 29

    Banded Out-Out-In-In

    26smedium

    glutesouter thighs
30. 30

    Standing Side Leg Extension

    36smedium

    outer thighsglutes
31. 31

    Banded Squats (Round 2)

    41smedium

    glutesquads
32. 32

    Banded Out-Out-In-In (Round 2)

    18smedium

    glutesouter thighs
33. 33

    Standing Side Leg Extension (Round 2)

    16smedium

    outer thighsglutes
34. 34

    Deep Squat (Malasana)

    25slow

    hipspelvic floor
35. 35

    Seated Glute Stretch (Twist)

    28slow

    glutesspine
36. 36

    Butterfly Stretch

    23slow

    inner thighships
37. 37

    Pigeon Pose Variation

    29slow

    gluteships
38. 38

    Child's Pose with Side Stretch

    24slow

    shouldersupper back
39. 39

    Neck Stretch

    16slow

    neck
40. 40

    Standing Hamstring Stretch

    25slow

    hamstringscalves
41. 41

    Standing Quad Stretch

    23slow

    quadship flexors
42. 42

    Standing Side Reach

    15slow

    coreshoulders
43. 43

    Deep Breath and Roll Up

    33slow

    full bodyspine

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Workout 6

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Day 2

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Workout 3

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Frequently Asked Questions