Emily Skye FIT | Workout App & Diet Plans by Expert Fitness Trainer 21/03/2022, 20:14

AT H O M E

STA RT WO R KO U T

Session 1
Workout

Your first trimester is a chance to set your exercise habit and keep up your strength and stamina.
We won't be doing anything extreme, but I'll keep you moving safely.

Take the exercises at your pace – you don't need to match how quickly I move, just watch my form
if you need some pointers.

TIME 30 MIN

EQUIPMENT DUMBBELLS

TA R G E TS F U L L B O DY

Get into the swing

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Emily Skye FIT | Workout App & Diet Plans by Expert Fitness Trainer 21/03/2022, 20:14

Now you're pregnant, warming up before exercising is more important than ever! Take these
moves at your own pace.

WA R M - U P

Jump outs
00:30

Skaters
00:30

Press + push squats

00:30

Leaning overhead reach

00:30

Plank shoulder taps

00:30

Leg swings (left)

00:30

Leg swings (right)

00:30

Glute kickback activation (left)

00:30

Glute kickback activation (right)

00:30

Standing core twist

00:30

Round 1
Your first trimester is a chance to set your exercise habit and keep up your strength and stamina.
We won't be doing anything extreme, but I'll keep you moving safely.

Take the exercises at your pace – you don't need to match how quickly I move, just watch my form
if you need some pointers.

Rest 30 seconds after the round. Repeat the round 3 times then rest 60 seconds.

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Emily Skye FIT | Workout App & Diet Plans by Expert Fitness Trainer 21/03/2022, 20:14

ROUND 1

Forward-leaning step back lunge

00:30

Push-up hand release

00:30

Round 2
Rest 30 seconds after the round. Repeat the round 3 times then rest 60 seconds.

ROUND 2

Dumbbell good morning

00:30

Upright row to shoulder press

00:30

Round 3
Rest 30 seconds after the round. Repeat the round 3 times then rest 60 seconds.

ROUND 3

Dumbbell glute lunge

00:30

Frog pumps
00:30

Bring it back
Take a few minutes to breathe deep and stretch out any tight spots. Your body and baby will thank
you!

C O O L- D OW N

Thigh stretch (left)

00:30

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Emily Skye FIT | Workout App & Diet Plans by Expert Fitness Trainer 21/03/2022, 20:14

Thigh stretch (right)

00:30

Shoulder stretch (left)

00:30

Shoulder stretch (right)

00:30

Tricep stretch (left)

00:30

Tricep stretch (right)

00:30

Back leg stretch (left)

00:30

Back leg stretch (right)

00:30

Cat cow
01:00

Overhead lat stretch (leaning left)

00:30

Overhead lat stretch (leaning right)

00:30

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