25-Minute Prenatal Back and Bicep Workout

How To Do A Single Arm Dumbbell Row

1. Start with feet shoulder-width distance apart (or slightly wider as need to make room for baby).
2. Hold one dumbbell in your right hand, palm facing midline. Place your left hand on a box or bench for extra support.
3. Hinge at the hips until your torso is parallel to the floor (neck in line with your spine, flat back, belly pulled in).
4. Hold this bent over position while performing a single arm row on the right side. Pull the dumbbell in your right hand back towards your right hip; squeezing your back muscles.
5. Control the dumbbell back down to the starting position and repeat.

How To Do A Single Arm Bicep Curl And Opposite Leg March

1. Start standing, feet hip-width apart, dumbbell in your left hand, right hand out for counter-balance.
2. Flex the front of your left arm to curl the dumbbell up towards your left shoulder (performing a bicep curl). Pause at the top, then lower the dumbbell back down to starting position.
3. Then, keep the dumbbell at your thigh as you drive your right knee up in line with your right hip, balancing on your left leg.
4. Return your right foot to the ground and repeat.

Modification: Omit the knee drive or march and perform single arm bicep curls.

How To Do One Incline Burpee And One Row

1. Stand in front of your bench. The higher the surface, the easier the burpee will be. Place one dumbbell on the ground vertically between your feet.
2. Plant your hands on the bench and step or hop back into a high plank position. Shoulders are stacked over wrists, neutral spine.
3. Then, step or hop back in, feet framing the dumbbell.
4. Grab the top head of the dumbbell with both hands and perform a narrow row, pulling your elbows back towards your hips.
5. Return the dumbbell to the ground, plant your hands on the box and repeat.

Modification: Option to step back into an incline plank, performing walking burpees.

How To Do A Squat And Bicep Curl

1. Start standing, feet wider than shoulder-width apart, holding one dumbbell horizontally between your hands (one head of the dumbbell in each hand).
2. Step out wide to your right, and sit your hips back into a squat, lowering the dumbbell towards the ground as you lower your hips.
3. Then, press off your right foot to return to standing, bringing your right foot in to tap your left as you return to your center position.
4. As you stand, curl the dumbbell up towards shoulder height.

How To Do A Squat Hold With Bicep Curl (At Bottom And Top Of Squat)

1. Start in a standing position, feet under hips or wider, core engaged. Hold one dumbbell horizontally between your hands, dumbbell at your thighs.
2. Sit into a low squat, aiming for a 90-degree angle in both knees, thighs parallel to the floor.
3. Hold a low squat as you bend your elbows to curl the dumbbell up towards shoulder height before returning it to starting position.
4. Then, press through your heels to stand tall.
5. From a standing position, perform another bicep curl, bringing the dumbbell up to shoulder height before returning it to your thighs.

How To Do A Quadruped Single Arm Back Fly

1. Start in a quadruped position on your hands and knees. Kneeling on the floor, with hips stacked over knees and both hands on the mat.
2. Hold a dumbbell in your right hand, palm facing in. Press the heel of your left hand into the mat for stability.
3. Open your right arm, raising the dumbbell until it comes in line with your shoulder as you squeeze your shoulder blades together.
4. Control the dumbbell back down, returning to starting position.

Modification: If kneeling isn’t comfortable, substitute a standing single arm back fly.

How To Do Kneeling Bicep Curls

1. Start in a kneeling position, knees under hips, toes tucked underneath you.
2. Hold a dumbbell in each hand, palms facing out away from your body.
3. Squeeze your arms to curl the dumbbells up towards shoulder level. Focus on keeping your elbows in line with your body rather than letting them swing forward or back.
4. With control, lower the dumbbells back down to starting position and repeat.

Modification: If kneeling isn’t comfortable, substitute a standard bicep curl.

How To Do Alternating Bird Dog Back Rows

1. Find a quadruped position on your hands and knees. Knees hip-width apart, shoulders stacked over wrists.
2. Place one dumbbell in each hand on the mat.
3. Find a bird dog position by extending your right leg straight back behind you.
4. As you kick your right leg back, perform a single arm row with your left arm, pulling the dumbbell back toward your left hip.
5. With control, return to the quadruped position.
6. Repeat on the opposite side, kicking your left leg back behind you and performing a single arm row with your right arm.