15-Minute Total Body Pregnancy Workout

By Katrina Scott on

Hey gorgeous mama! I hope you woke up today feeling strong, radiant, and like the superwoman you are! ✨ What have you been up to lately? Brian and I are putting the finishing touches on Bella's nursery and we got her car seat this week!! So much to do before baby girl arrives! Any advice for these last few weeks?!

I've also been focusing on getting my workouts in before she comes! Today I want to give you something to sculpt your ENTIRE body head to toe. I know your time is so precious, so this 15-minute workout is perfect for mamas to be!

With just 5 simple moves, you’ll tone your beautiful legs, arms, back, booty, and obliques — all while boosting your energy levels too! And don’t be surprised if you feel some kicking by round two ~ that’s baby cheering you on mama!

So try the moves below, and be sure to share your #TIUpregnancy checkins with me! I'll be lookin' out for you!



PS: Join me for even more prenatal workouts in your Tone It Up app! There’s a pregnancy On Demand channel with so many amaaaazing routines just for you!

Total Body Pregnancy Workout

Do the following circuit 2-3 times for a total-body sculpting routine that's perfect for all 3 trimesters. Rest for 60 seconds (or as much as you need!) between circuits. Don’t forget to take water breaks when you need ‘em!

Squat + Press

Sculpts your legs, booty, and shoulders.

Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core engaged, lower into a squat position — booty back and thighs as close to parallel to the ground as possible. Driving though your heels, come back up to standing as you press the dumbbells overhead.

Do 15 reps.

Reverse Lunge + Curl

Tones your legs, booty, and biceps.

Begin standing with feet together, holding a dumbbell in each hand at your sides. Engaging your core, step your right foot back, and lower until your legs are bent at 90 degrees, and back knee is hovering just above the ground. At the same time, curl the dumbbells up to your chest. Come back up to standing by stepping the right foot forward and lowering the dumbbells back down. Repeat on the other side.   

Do 12 reps on each side.

Single Arm Row + Tricep Kickback

Sculpts your back and triceps.

Begin with your left foot in front of the right, left knee slightly bent, and left hand resting on your left thigh. Hold a dumbbell in your right hand, arm extended toward the ground. Row the dumbbell up to chest height, keeping your elbow tucked closely to your side, then extend your arm straight behind you. Reverse the motion back to start position.

Do 12 reps on each side.

Bird Dog

Tones your booty, arms, and core.

Start on your hands and knees with a flat back and core engaged. Extend your right leg straight behind you as you extend your left arm in front of you. Return to start position and repeat on the other side.

Do 12 reps on each side.

Side Plank Crunch

Sculpts your obliques and shoulders.

Start in a modified side plank position propped up on your left hand with your left (bottom) knee on the ground and right (top) leg extended out straight. Reach your right arm directly overhead. Bring your right elbow to meet your right knee as you engage your obliques. Return to start position and repeat.

Do 12 reps on each side.

Join me in your Studio Tone It Up app for all new prenatal workouts in the pregnancy On Demand channel! You’ll find strength training, yoga, total body toning, and more! Let’s get after it mama!



Leave a Reply


Dec 20 22

Absolutely loved the way this article is set up, with the short clips of each workout move. I can’t sit through an entire YouTube video and pause and workout, etc, with multiple children, it’s hard enough to squeeze the workout in as it is. But it’s so helpful to have the visual aid when trying a new routine. You solved it all, with the clips of each move. Very well put together, thank you. I can’t wait to look around the rest of your site.

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