quick and effective pregnancy workout

10-Minute Pregnancy Strength Workout With Kelsey Wells

Are you ready to embark on a journey towards a stronger, healthier pregnancy? Just like a sculptor shaping clay into a masterpiece, Kelsey Wells has crafted a 10-minute pregnancy strength workout that will help you build a foundation of strength during this transformative time.

But that's not all – this workout holds a secret that will leave you feeling empowered and ready to take on the challenges that lie ahead.

So, are you curious to uncover the key to a fitter, more resilient pregnancy?

Benefits of Exercising During Pregnancy

Exercising during pregnancy offers numerous benefits for both you and your baby. It can help decrease the risk of gestational diabetes, high blood pressure, excessive weight gain, and complications during delivery. Research shows that regular exercise during pregnancy can also improve the health of your baby following delivery.

By staying active, you can boost your energy levels, improve your mood, and reduce pregnancy discomforts such as back pain and swelling. Additionally, exercise can help you maintain a healthy weight during pregnancy, which is important for your overall well-being. It can also promote better sleep and enhance your body's ability to cope with the physical demands of labor.

Remember to consult with your healthcare provider before starting or continuing any exercise routine during pregnancy to ensure it's safe for you and your baby.

Overview of the Workout

To give you an overview of the workout, Kelsey Wells has designed a 10-minute pregnancy strength workout that's low-impact and suitable for pregnant individuals, regardless of their exercise or resistance training experience.

Here are the main highlights of the workout:

  • The workout consists of three sets: Warm-Up Set, Strength Superset, and Circuit.
  • Rest and modifications are encouraged based on individual needs and pregnancy stage.
  • Two lightweight dumbbells are recommended but not necessary for all exercises.
  • Each set is repeated for two laps, with 30 seconds of rest between sets.

In the Warm-Up Set, you'll perform exercises like Cat-Cow and Downward-Facing Dog and Calf Pump. These exercises help prepare your body for the workout.

The Strength Superset includes exercises like Goblet Squat and Knee Push-Up. These exercises focus on building strength in your lower body and upper body.

The Circuit consists of exercises like Reverse Lunge, Dumbbell YTW, and Tricep Circle. These exercises target multiple muscle groups and help improve overall strength and stability.

Remember to listen to your body and make any necessary modifications. Let's get started with this effective and time-efficient pregnancy strength workout!

Warm-Up Set

Start your pregnancy strength workout with the Warm-Up Set, consisting of two exercises: Cat-Cow and Downward-Facing Dog and Calf Pump. This set helps prepare your body for the upcoming workout by warming up your muscles and increasing blood flow. Each exercise should be done for 30 seconds, and the set is repeated for two laps total.

Here's a table to help you visualize the Warm-Up Set:

Cat-Cow30 seconds2 laps
Downward-Facing Dog and Calf Pump30 seconds2 laps

The Cat-Cow exercise involves moving between a rounded back and arched back position, stretching your spine and engaging your core. The Downward-Facing Dog and Calf Pump exercise stretches your hamstrings and calves while also working your upper body and core. Remember to listen to your body and modify the exercises as needed based on your pregnancy stage.

Strength Superset

Are you ready to challenge your muscles and build strength during your pregnancy? The strength superset is an essential part of the 10-minute pregnancy strength workout designed by Kelsey Wells. This superset consists of two exercises: Goblet Squat and Knee Push-Up.

Here's what you need to know:

  • Perform 10 reps of each exercise.
  • Repeat the superset for two laps total.
  • Take a 30-second rest after each set.
  • The strength superset helps target multiple muscle groups, including your legs, glutes, and upper body.


The circuit portion of the 10-minute pregnancy strength workout includes three exercises that target different muscle groups. This circuit is designed to provide a well-rounded workout that challenges your body and helps you maintain strength during pregnancy. Here are the three exercises you will be doing:

Exercise | Targeted Muscle Group | Reps

— | — | —

Reverse Lunge | Glutes and Legs | 10

Dumbbell YTW | Shoulders and Upper Back | 10

Tricep Circle | Triceps | 10

Modifications and Rest Recommendations

To modify the exercises and ensure optimal rest, consider the following recommendations during your pregnancy strength workout:

  • Listen to your body: Pay attention to any discomfort or pain during the exercises. Modify or skip any movements that feel uncomfortable or put too much strain on your body.
  • Take breaks when needed: If you're feeling tired or out of breath, take a short break. Resting allows your body to recover and prevents overexertion.
  • Use lighter weights: If lifting dumbbells feels too challenging, try using lighter weights or even just your body weight. Adjust the resistance to a level that feels comfortable and manageable.
  • Stay hydrated: Drink plenty of water before, during, and after your workout to stay hydrated and prevent overheating.

Frequently Asked Questions

Can I Do This Workout if I Am New to Exercise or Resistance Training?

Sure, you can definitely do this workout if you're new to exercise or resistance training. It's designed to be low-impact and suitable for pregnant individuals at any fitness level. Give it a try!

Do I Need to Use Dumbbells for All the Exercises in the Circuit?

No, you don't need to use dumbbells for all the exercises in the circuit. While two lightweight dumbbells are recommended, they are not necessary for all exercises. Modifications can be made based on your individual needs and pregnancy stage.

How Long Should I Rest Between Sets During the Strength Superset and Circuit?

You should rest for 30 seconds between sets during the strength superset and circuit. This allows your body to recover and maintain proper form throughout the workout. Listen to your body and adjust the rest time as needed.

Are There Any Modifications I Should Consider Based on My Pregnancy Stage?

Based on your pregnancy stage, it is important to consider modifications during the Minute Pregnancy Strength Workout. Rest and modifications are encouraged to meet your individual needs and ensure a safe and effective workout.

Can I Still Do This Workout if I Have a History of Gestational Diabetes or High Blood Pressure?

Yes, you can still do this workout if you have a history of gestational diabetes or high blood pressure. Exercising during pregnancy can actually help decrease the risk of these conditions and improve your overall health.