Hold one dumbbell at each shoulder with your elbows pointing forward. Set your feet in a comfortable squat stance with full foot contact. Inhale as you lower, allowing your knees and hips to bend together and creating space for your belly. Exhale as you press firmly through your feet and return to standing. Use a bench, box or ball to squat to if preferred. If you are still comfortable using a barbell at this stage of pregnancy, see performing the front squat with a barbell as an option as well.

Set up with one knee and your non-rowing hand supported on the bench, with the opposite foot firmly grounded. Position the kettlebell slightly further away to allow a longer reach. Inhale as you row, leading your elbow toward your hip. Add a 2s pause at the top. Exhale as you lower with control into a long reach, using the full available range of motion.

Set up in a wide stance with one knee and the same-side hand supported on the bench. Hold the dumbbell comfortably between your legs and maintain full foot contact through the standing leg. Inhale as you push your hips back, feeling length through the hamstrings and loading the hip. Exhale as you press firmly through the standing foot and return to standing, extending your hip.

Stand tall with ribs atop hips, keeping your knees and hips relaxed and elbows slightly soft. Inhale as you raise your arms laterally to shoulder height, bring them forward and continue overhead. Exhale as you reverse the movement with control back to the starting position.

Sit tall in a stacked position with a strong grip on the handles. Use a slightly lighter load and press your knees outward into the end range. From there, perform small, controlled ¼ reps, maintaining tension throughout. Keep the movement dynamic and continue breathing comfortably throughout.

Sit tall with your elbows close to your body and palms facing inward. Inhale as you curl the dumbbells toward your shoulders, keeping your upper arms still. Exhale as you slowly lower with control.

Set up in a wide stance with your toes slightly turned out, keeping your knees tracking in the same direction as your toes. If using a barbell, elevate it approximately 6–12 cm using blocks or boxes, adjusting the height based on what feels comfortable. If you choose not to add weight to the bar, elevate it approximately 20–25 cm using blocks or boxes. Reach down with long arms and grip the bar approximately shoulder-width apart. Inhale as you press firmly through your feet and stand tall. Exhale as you lower the bar with a slow, controlled 3-second return, sitting back into your hips. If you feel more comfortable using dumbbells instead of a barbell, see this as an option as well.

Sit tall with ribs atop hips. Inhale as you pull one arm down, maintaining a slight forward intention through the elbow while allowing the opposite arm to reach long overhead. Exhale as you return with control, then alternate sides.

Maintain a stable foot on the standing leg and use support as needed. Inhale as you take a step back, sitting into the front hip and lightly tapping the back knee to the floor if your mobility allows. Exhale as you press through the front foot and return to standing.

Set the bench to approximately a 30° incline and elevate your feet on a comfortable support if preferred. Start with both arms extended. Inhale as you lower one dumbbell until approximately shoulder height. Exhale as you press the dumbbell back toward the ceiling, then alternate sides with control. Keep the opposite arm extended throughout.

Set up standing with a slight hinge through the hips, stabilizing over one leg while reaching the opposite leg behind you. Maintain a stable tripod foot and keep your hips and pelvis controlled. Exhale as you row, bringing your elbow toward your hip. Inhale as you return, reaching the arm forward with control while maintaining your balance and position.

Stand sideways to the band attachment and use the rack for support. Attach the band to the leg closest to the rack and maintain a stable tripod foot with a soft knee on the leg furthest from the rack. Reach the banded leg slightly forward. Inhale as you bring it across the standing leg, focusing on the inner thigh. Exhale as you slowly return to the starting position with control.

Place your feet approximately hip-width apart and reach down with long arms to take a strong grip on the handles. If using an empty trap bar, place blocks or boxes underneath the sides to elevate the bar approximately 8–12 cm. Press through a stable tripod foot and use leg drive to stand. From the standing position, inhale as you hinge with soft knees, feeling length through your hamstrings. Exhale as you press firmly into the floor and return to standing, extending your hips. If preferred, use dumbbells instead, holding them by the sides of your legs and following the same technique.

Support your upper back on the bench with full foot contact and maintain your hips lifted with ribs stacked over your pelvis. Start with both kettlebells pressed up and your arms extended. Inhale as you lower one kettlebell, bringing your elbow slightly below your torso. Exhale as you press the kettlebell back up, then alternate sides with control. Maintain your bridge position throughout.

Set up in a wide stance next to a box or bench, hugging a med ball or light ball close to your body. Shift your weight toward the leg closest to the box, maintaining full foot contact. Inhale as you lower, allowing the knee to travel forward and lightly tapping the box while keeping tension through your leg. Exhale as you press firmly through the foot and drive laterally back to standing.

Set up in a kickstand position, centring your weight over the front leg with a stable tripod foot. Inhale as you row, rotating your forearm into a neutral grip while reaching the opposite arm forward and bringing your hip forward. Exhale as you reach the rowing arm forward and sit the hip back, maintaining control throughout.

Support your upper back on the bench with both feet on the floor and a band positioned above your knees. Maintain gentle outward pressure into the band throughout. Inhale as you press through your feet and extend your hips. Pause for 2s at the top. Exhale as you lower with control, maintaining your stacked position.

Sit tall with ribs atop hips and hold the dumbbell overhead. Keep your elbows relatively still. Inhale as you bend your elbows and lower the dumbbell behind your head. Exhale as you extend your elbows and return the dumbbell overhead.