Prenatal Workout Series: Kettlebell & Calisthenics Double Circuit

What’s pop’n, ninjas? I wanted to share today’s workout with you! I’ve dubbed it a prenatal workout, but this is a great double circuit for strength and conditioning using  a mix of bodyweight exercises and kettlebells. I’ve also sprinkled in two mobility exercises that you can do in between circuits or at the end of the workout if you prefer.

For this workout, I used a #10kg (22lb) kettlebell for the one-arm swings, but feel free to go heavier if you like. I also modified my push-ups to incline push-ups which again can be substituted for standard push-ups, decline push-ups, or any other variation you are working on. Last but not least, I did Aussie pull-ups today and these can be subbed for full pull-ups instead. As for my warm-up, I did a 2000m row on the rowing machine.

Ch-ch-check it out…..

Circuit #1:

10 Aussie Pull-ups

10 One-Arm Swings per arm

10 Cat/Cows or Pelvic Rocks

Rest 60s and repeat for 5 total sets

Mobility:

2 sets of:

Deep Squat Hold 60s (feel free to do an assisted squat by holding onto an object or suspension strap)

Standing Pigeon Pose 30s per side (Can be done with leg on a tall box or desk

Circuit #2:

20 Incline or Wall Push-ups

10 Goblet Squats

10 Table Top Bridges

Rest 60s and repeat for 3 total sets

Thanks for tuning in! Let me know your thoughts and for those expecting moms, I’d be happy to answer any questions in regards to modifications you may need if you try this sequence.

Til next time, peace, ❤ & ninja kicks!

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