The Fit Skool

by Kelly

One of MY prenatal workouts


Don’t turn your back on this workout just because it has the word PRENATAL in it.

Every fitness level is different, especially during pregnancy. I am fortunate enough to keep up with most of the workouts I was doing before becoming pregnant.  This is one of the workouts that has been a go to whenever I have 20 minutes. I have used it in both the 1st and 2nd trimesters. I listen to my body and take rest as needed and make sure not to push myself to complete exhaustion.

This workout can be challenging for anyone! To progress it, turn the squats into squat jumps… choose heavier weights on the dead-lifts, or add 10 minutes on to the allotted time. To make it easier don’t perform a deep squat, take your pushups down to your knees, choose lighter weights for the dead-lifts, and on the burpees step back with one foot at a time instead of two!!

20 minute Full Body Prenatal Workout

Put a timer on for 20 minutes, and complete as many rounds as possible of the circuit below

30 squats

20 pushups (can be modified to the knees)

15 dead-lifts 20lbs

10 burpees

1 minute rest and repeat

If you want more of a cardio challenge, see how many rounds you can complete before stopping for water and rest.


Author: Kelly @ The Fit Skool

I’m Kelly, a NASM personal trainer and group instructor, a former athlete, a wife and soon to be mommy. Health and Fitness is my passion and I am excited to share this journey with you!

Leave a Reply

Required fields are marked *.