Pre/Postnatal Friendly Strength
Gentle strength work for before and after pregnancy, three days a week: goblet squats, glute bridges, rows, incline presses and core stability. Get clearance from your doctor or midwife first, and stop any exercise that feels wrong.
Frequency: 3x / week · Duration: 12 weeks · Workout: ~35 min · Level: Beginner
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 15 exercises across the week, 45 sets in total in the 8-12 rep range, resting about 75s between them.
No single lift dominates — the week spreads across 15 different exercises rather than repeating a few.
Goals: General Fitness, Home Training
Equipment: Dumbbells, Bodyweight, Minimal
Weekly Schedule
Day 1 — Full Body
- Goblet Squat: 3 × 10, rest 90s
- Incline DB Press: 3 × 10, rest 90s
- Seated Row: 3 × 10, rest 90s
- Glute Bridge: 3 × 12, rest 1 min
- Side Plank: 3 × 20s/side, rest 1 min
Day 2 — Full Body
5 exercises (Pro).
Day 3 — Full Body
5 exercises (Pro).
Progression Guidance
Listen to your body; stop any exercise that feels wrong.