Kelsey Wells Just Launched a Complete Pregnancy Fitness Program — Here's a Sample Workout

Published on 9/13/2022 at 2:35 PM

When trainer Kelsey Wells joined the Sweat app in 2017, her first program was created specifically to help people find their way back to fitness after giving birth. Now, she's excited to offer guidance for the months before that pivotal moment, with her first pregnancy workout program. It's available starting Sept. 13 — alongside fellow Sweat trainer Kayla Itsines's new pregnancy workout program. Together, the two launches mark the first prenatal fitness programs offered on the app.

"When I brought out [my] post-pregnancy [program], I always wanted to do a pregnancy program to go with it," Wells tells POPSUGAR, "so this is very full circle and fulfilling for me."

Wells's 40-week pregnancy workout program focuses on building strength and improving mobility through 20- to 30-minute low-intensity workouts. Unlike other programs, during which you'd continually need to modify the exercises on your own, this workout plan is built week by week with every stage of pregnancy in mind. Of course, "each pregnancy journey is individual," Wells says, and you may still need to make tweaks based on your personal experience. Wells is certified in both pre- and post-natal fitness, but she says that the number-one thing she would tell "any and all pregnant women when it comes to exercise is to consult with their health professionals on their journey," she says. "They will help guide you as to what is best for you and your pregnancy every step of the way."

To help you get a taste of what her program looks like, Wells shared a 15-minute, full-body strength and mobility workout for pregnancy that's designed to "help reduce postural issues, as well as strengthen certain muscle groups that can become weakened during pregnancy," she says. The goal? "To help you feel strong and powerful as you approach childbirth and motherhood."

And while there are recommended sets, reps, and intervals, remember that you're in control. "As you move through this workout, be sure to listen to your body and rest when you need to," Wells says. If you love it, you can try Wells's full program on the Sweat app ($20/month with a weeklong free trial).

15-Minute Strength and Mobility Pregnancy Workout

Equipment needed: A yoga mat and a set of dumbbells. (Wells recommends choosing a weight that's challenging "but does not cause you to strain or work too close to failure.")

Directions: Wells recommends taking a few minutes to warm up before starting the workout. Try three to five minutes of dynamic stretching, including moves such as arm circles and Cat Cow. After the workout, Wells suggests cooling down with three to five minutes of walking and static stretching (holding a single position for 20 seconds or longer) to get your heart rate down.

For the workout itself, you'll start with two supersets and then move on to a circuit. For the supersets, you'll do the first exercise for the indicated amount of time or reps, then move on to the second exercise. After you've done both exercises, rest for 30 seconds, and repeat the pair once more. For the circuit, you'll do each move for 40 seconds, then rest for 20 seconds. Once you're done, repeat the circuit once more.

Superset 1:

Exercise 1: Hip Flexor to Hamstring Stretch — 40 seconds
Exercise 2: Kneeling Lats — 40 seconds
Rest 30 seconds, then repeat superset 1.

Superset 2:

Exercise 1: Goblet Squat — 10 reps
Exercise 2: Bent-Over Row — 10 reps
Rest 30 seconds, then repeat superset 2.

Circuit:

Exercise 1: Romanian Deadlift — 40 seconds, rest 20 seconds
Exercise 2: Tricep Kickback — 40 seconds, rest 20 seconds
Exercise 3: Kneeling Curl and Press — 40 seconds, rest 20 seconds
Repeat the circuit once more.

Superset 1: Kneeling Hip Flex to Hamstring Stretch

Begin in a half-kneeling position on a mat with your right foot in front. Step your right foot forward a few inches to come into a low lunge position, and untuck your left toes.
Keeping your torso upright, push your hips forwards, so that you feel a stretch along the front of your left leg. Keep your core engaged, so you're not collapsing into your hips. Hold this position for three to five seconds, breathing deeply throughout.
Draw your hips back toward your left heel, folding your torso toward your right thigh. At the same time, extend your right knee with your toes flexed, ensuring that your shoulders and hips continue to point straight forward. Hold this position for three to five seconds, breathing deeply throughout.
Lift your torso and shift your hips forward to return to the low lunge. Continue alternating between the low lunge and hamstring stretch positions for 40 seconds. Repeat on the other side.

Superset 1: Kneeling Lat Stretch

Start kneeling with your knees hip-width apart and hands on your hips.
Lengthen your spine and reach your right arm toward the ceiling and over to the left to feel a stretch through the right side of your body.
Hold this position for 40 seconds, breathing deeply throughout. Each time you exhale, reach further over to your left side to increase the stretch. Repeat on the other side.
Rest for 30 seconds, then repeat Superset 1 once more.

Superset 2: Dumbbell Goblet Squat

Start standing with feet slightly wider than shoulder-width apart, holding a dumbbell vertically with both hands directly in front of your chest. Pull your belly button back while lifting your pelvic floor upwards to engage your core and pelvic floor.
Inhale, and looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue lowering into a squat until your thighs are parallel with the floor, keeping your chest tall.
Exhale and push through your heels and extend your knees to return to the starting position. That's one rep.
Do 10 reps.

Superset 2: Dumbbell Bent-Over Row

Start standing with feet hip-width apart and holding a dumbbell in each hand. Bend your knees and hinge forward at the hips so your torso is almost parallel to the floor. Hold the dumbbells directly below your chest with palms facing your knees.
Draw your elbows up toward the ceiling, squeezing your shoulder blades together, to bring the dumbbells up to your ribs. Ensure your arms stay close to the sides of your body.
Inhale to extend your elbows, lower the dumbbells, and return to the starting position. That's one rep.
Do 10 reps. Rest for 30 seconds, then repeat Superset 2 once more.

Circuit Exercise 1: Dumbbell Romanian Deadlift

Start standing with your feet hip-width apart. Hold a dumbbell in each hand in front of your hips with your palms facing your body. Draw your shoulder blades down and back, and engage your core and pelvic floor. Bend your knees slightly. This is your starting position.
Hinge forward from your hips to lower the dumbbells along the front of your legs, stopping halfway down your shins (or as low as is comfortable). You should feel tension in your hamstrings (the backs of your legs). Ensure that you maintain a straight back and that you keep your neck straight in line with your spine rather than looking up or down.
Then, using your glutes and hamstrings, reverse the movement to lift your torso and return to the starting position. That's one rep.
Repeat for 40 seconds. Rest for 20 seconds.

Dumbbell Triceps Kickback

Start standing with feet hip-width apart and holding a dumbbell in each hand with a neutral grip (palms facing in). While maintaining a slight bend in your knees, hinge forward at the hips until your torso is almost parallel to the floor. Bend your elbows to bring the dumbbells to either side of your chest. This is your starting position.
Squeeze your triceps to extend your elbows and straighten your arms, ensuring that your upper arms remain in close contact with the sides of your body.
Relax your triceps to bend your elbows and return to the starting position. That's one rep.
Repeat for 40 seconds. Rest for 20 seconds.

Dumbbell Kneeling Curl and Press

Start in a half-kneeling position on the floor with the right foot forward. Hold a dumbbell in each hand racked in front of your shoulders, with palms facing your chest. This is your starting position.
Extend your arms toward the floor to lower the dumbbells with control, ensuring your elbows stay tight next to your ribs. Then, curl the weights back up to your shoulders.
Rotate your wrists so your palms face forward and press the dumbbells overhead so the weights are stacked directly above your shoulders. Reverse the movement to lower the dumbbells back to shoulder height. That's one rep.
Repeat for 40 seconds. Rest for 20 seconds.