30 Minute Prenatal Strength Workout


This 30 minute workout is for any mom in her first, second or third trimester of pregnancy, as long as she’s cleared by her doctor for exercise. Get strong and fit safely and effectively with this dumbbell workout.



  1. I wish I had found these during my first pregnancy in 2017. Now that I'm with baby #2, I'm so happy I found your channel. Thank you! I've tried almost all your prenatal workouts and love them all.

  2. warm up-
    shoulder rolls
    back roll
    side reach
    butt kicker
    forward reach
    butt kicker

    circuit 1 (repeat)
    weighted plie squat
    bicep curl
    weighted oblique side bend

    circuit 2 (repeat)
    forward lunge
    tricep extension
    half jack

    circuit 3 (repeat)
    close row
    side lunge

    circuit 4
    trailing toes
    side planks
    leg+arm reach

    cool down:
    child's pose
    side reach
    upward reach
    toe touch
    back reach

  3. Thank you for being you and creating these amazing prenatal workout videos while being pregnant yourself! I must say that I wasn't really an advocate of working out at home. My building does have a gym in it and I use to go all the time, but now being in my 3rd trimester, 29 almost 30 weeks, I don't really want to go downstairs to the gym. Yes, I know that's a first-world problem but it's nice to just get out of bed and work out in front of the TV (our computer is connected to the TV, yay!). Again, thank you for this prenatal workout, I was only able to do the first 16 minutes but that's ok. I haven't been strength-training consistently for awhile but with your workouts, I will soon 😀 Keep up the great work <3

  4. Pregnant for the first time with twins and have been doing this routine with add on videos since week 8…. now im at week 20…. its amazing!!! Helps give me energy, stay fit, and feel great! Thank you Amy! 💗💗💗

  5. Currently 20 weeks and just started today. I was exercising before pregnancy, but hadn't done anything since mid-February. I must say, it felt GOOD to get back into it. I used 10-pound weights since I'd been going much heavier pre-pregnancy and only lightened it up for the tricep extensions. This is a GREAT video and I highly recommend it!

  6. I think this is my favourite pre-natal workout as I tend to get bored easily so mix things up, but have found I keep coming back to this one at least once a week!

  7. Should probably add a note that this isn't really a knee friendly workout(esp. since the added weights) for those who've had knee issues… the side lunges always bother me and I feel my knees get a little wonky even with proper form.

  8. Hi ! I also want to say thank you, I LOVE this workout, I'm in my first trimester, almost 2nd and I've been doing this workout 5 times/week. The workout is excellent, strength building and I work up enough of a sweat to feel like I've finished cardio by the time the workout is over. Your voice is also great, not distracting, and for some reason that has been a problem with different online trainers in the past. Thanks again!

  9. I am on my 14th week and finally started to feel more energy to work out again. Used to be so active before pregnancy… Love your workouts Amy! They are perfect for me, not too tiring but very effective. Love your attitude. Thank you!

  10. I'm 18 weeks and I combine your prenatal strength with prenatal cardio almost every day. I love it and I feel great. I was thinking about option cardio-strength-cardio but I'm afraid that would be too much because I don't know how much exercise is recommended during pregnancy?

  11. I am in my 22nd week and love your workout so much. Trying to do three-four times per week 🙂 Its so amazing when my baby boy is kicking every time after workout (karate kicks I believe)

  12. Gosh, where can I find more of your prenatal workouts? I just came across this recently and it's seriously so good! I've been doing advanced workouts and this can really be whatever you make it, just using lighter or heavier weights. I feel good about keeping baby safe while also getting in a great strength-training workout!!

  13. I just wanted to thank you for posting these videos. I just had my fourth baby 4 weeks ago and while I’ve always been active during my pregnancies I have to say this really made a difference for me. I look much better than I ever did after delivery and I’ve bounced back much quicker. Can’t wait to start the postnatal workouts with you!

  14. Hi Amy! I'm 5 months preggy. And I am doing this exercise 6 times a week. Is it jusk OK? Or is there a standard frequency for prenatal exercising? If there is– how often will be?

  15. So I previewed this workout before doing it, and I thought it seemed a bit simple, but it was definitely a great workout! At 24 weeks, I think it provided the challenge I needed while making sure I'm not overdoing it. I will definitely be doing this one regularly throughout the remainder of my pregnancy. Thanks!

  16. Thanks Amy – this is definitely one of my favorite pre-natal workout vids – a tiny bit more intensity than many of them but without being reckless like some of the others!

  17. I just wanna say thank you so much Amy! Being a woman who worked so hard to lose 65 lbs and cutting my next record & music video to all of a sudden, in the middle of it all, becoming pregnant (unexpectedly), I felt like my world kinda fell apart. I was unable to find the motivation to workout and therefore became depressed, very depressed. It wasn't until my fiancé found your videos that I've started working out daily and feeling better about myself and the many changes my body is going through. So thank you for being with me through this. Even though you don't know me, you have really helped me in so many ways and I am forever grateful to you. – Kristen

  18. just finished doing it , it feels nice to sweat it out.i just started my 7th month and one of the things i miss most in pregnancy is working out.i do prenatal yoga but something about weight training is different .


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