15-Minute Prenatal Bodyweight Workout (Low Impact Cardio)

How To Do A Squat And Alternating Balance Punch

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged. Bring hands or knuckles up to “defend” your face in a guard position (or slightly lower).
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
3. Drive through your heels to stand tall, squeezing your glutes. As you stand tall, perform a knee drive on the right leg, driving the knee up towards the chest.
4. As you perform the knee drive, perform a single arm punch with the opposite, left arm, driving the left hand overhead.
5. Bring the right foot back down to the mat as you bring the left arm down in front of you again.
6. Repeat the squat, alternating the leg that performs the knee drive with the opposite arm punch.

Modification: Option to omit the knee drive and perform a squat and alternating overhead punch while keeping both feet firmly planted on the mat.

How To Do 3 Knee Drives And 3 Lunge Pulses

1. Start standing in a neutral position, feet hip-width apart.
2. Step your right foot back into a reverse lunge. Lowering your right knee towards the mat, aiming for 90-degree angles in both knees. Pulse for a three-count in this loaded reverse lunge position.
3. Then, perform three knee drives on the right leg by quickly pulling the right knee towards your chest and sending it back.
4. Repeat this, alternating the lunge pulse and knee drive for the timed interval.

How To Do A Front Knee Strike And Rear Kick

1. Start standing feet hip-width apart, left foot slightly forward and right foot slightly back.
2. Perform a knee drive on the left leg by driving the left knee up towards your chest with power and control. Weight is in your right back foot.
3. Lower the left foot back so it’s flat on the ground, then shift your weight into your left foot and perform a rear kick on the right, sending the right leg long behind you.
4. Repeat, alternating the front knee strike (or knee drive) and rear kick for the timed interval.

Modification: Option to make this less intense by tapping the back foot rather than performing a rear kick. Option to make this more intense by performing a front kick rather than a front knee strike.

How To Do 2 Jabs And 1 Squat

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged. Bring hands or knuckles up to “defend” your face in a guard position.
2. Perform 2 jabs by quickly punching the right arm directly out in front of you, then the left arm.
3. Bring both arms back to your defensive position, or starting position and perform an air squat.
4. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
5. Drive through your heels to stand tall, squeezing your glutes and repeat the 2 jabs.

How To Do 2 Lateral Walks And 1 Cross Jab

1. Start standing in a boxing stance – feet hip-distance apart, knees bent, on the balls of your feet. Bring hands or knuckles up to “defend” your face in a guard position.
2. Take two lateral steps to the right of your mat; maintaining a loaded squat position (knees bent).
3. Once you reach the edge of your mat, jab your left arm across your body. Rotating through your feet, hips and upper body as you punch (hips follow toes).
4. Bring your left arm back to your defensive position, or starting position.
5. Then take two lateral steps to your left, performing a cross-body jab with your right arm.

How To Do A Speed Bag

1. Start standing, feet hip-width apart, knees bent, core engaged. Send the arms just overhead, bending at the elbows.
2. Perform a boxer shuffle by gently bouncing, shifting your weight back and forth from right foot to left foot, balancing on the balls of your feet.
3. As you do so, imagine you’re hitting a “speed bag” (think of any kind of boxing movie you’ve seen, this is the classic move). Make large circular motions with each arm as you “hit” your imaginary boxing bag.
4. Continue to hit the boxing bag as you maintain the boxer shuffle for the timed interval.

Modification: Option to perform the speed bag with fists at chest level rather than overhead (the higher the arms overhead, the higher the heart rate).

How To Do Front Kicks

1. Start standing, feet hip-width apart, knees bent, core engaged. Arms are loosely in front of your chest, elbows bent.
2. Transfer your weight into your left leg as you pull your right knee up towards your chest.
3. Then hinge back, keeping ribcage to hips open as you kick through your right heel, kicking your right leg straight in front of you as you stand. Pull the arms back, elbows to hips.
4. Return your right foot to the mat, bringing the arms back in front of your chest, and repeat the front kick on the left leg.
5. Alternate the front kicks for the timed interval.

How To Do a Side-to-Side Squat Punch And Row

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged. Bring hands to the hips.
2. Step the right foot out wide and lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
3. As you lower into the squat, punch both arms straight out in front of you.
4. Drive through your heels to stand tall, squeezing your glutes. As you stand tall, shift your weight into your left foot and step the right foot back in to center. Pull the arms back to your hips to return to your starting position.
5. Repeat, this time stepping out to the left for the squat.

How To Do 3 Fast Feet And Floor Tap

1. Start standing in an athletic stance with your feet shoulder-width distance apart and your hips low, keeps bent.
2. Push through the balls of your feet and run in place quickly for a three-count.
3. Then, drop your hips low to sit back into the bottom of a squat, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
4. At the bottom of the squat, quickly tap the ground with your left hand. Then, pop back up into the athletic stance.
5. Repeat, alternating the hand that taps the floor for the timed interval.

Modification: Option to omit the floor tap and just perform fast feet.