15-Minute Total Body Pregnancy Workout

Hey gorgeous mama! I hope you woke up today feeling strong, radiant, and like the superwoman you are! ✨ What have you been up to lately? Brian and I are putting the finishing touches on Bella’s nursery and we got her car seat this week!! So much to do before baby girl arrives! Any advice for these last few weeks?!

I’ve also been focusing on getting my workouts in before she comes! Last week, I shared a prenatal booty routine, and today I want to give you something to sculpt your ENTIRE body head to toe. I know your time is so precious, so this 15-minute workout is perfect for mamas to be!

With just 5 simple moves, you’ll tone your beautiful legs, arms, back, booty, and obliques — all while boosting your energy levels too! And don’t be surprised if you feel some kicking by round two ~ that’s baby cheering you on mama!

So try the moves below, and be sure to share your #TIUpregnancy checkins with me! I’ll be lookin’ out for you!



PS: Join me for even more prenatal workouts in your Studio Tone It Up app! There’s a pregnancy On Demand channel with so many amaaaazing routines just for you!

Total Body Pregnancy Workout

Do the following circuit 2-3 times for a total-body sculpting routine that’s perfect for all 3 trimesters. Rest for 60 seconds (or as much as you need!) between circuits. Don’t forget to take water breaks when you need ‘em!

Squat + Press

Sculpts your legs, booty, and shoulders.

Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core engaged, lower into a squat position — booty back and thighs as close to parallel to the ground as possible. Driving though your heels, come back up to standing as you press the dumbbells overhead.

Do 15 reps.

Reverse Lunge + Curl

Tones your legs, booty, and biceps.

Begin standing with feet together, holding a dumbbell in each hand at your sides. Engaging your core, step your right foot back, and lower until your legs are bent at 90 degrees, and back knee is hovering just above the ground. At the same time, curl the dumbbells up to your chest. Come back up to standing by stepping the right foot forward and lowering the dumbbells back down. Repeat on the other side.   

Do 12 reps on each side.

Single Arm Row + Tricep Kickback

Sculpts your back and triceps.

Begin with your left foot in front of the right, left knee slightly bent, and left hand resting on your left thigh. Hold a dumbbell in your right hand, arm extended toward the ground. Row the dumbbell up to chest height, keeping your elbow tucked closely to your side, then extend your arm straight behind you. Reverse the motion back to start position.

Do 12 reps on each side.

Bird Dog

Tones your booty, arms, and core.

Start on your hands and knees with a flat back and core engaged. Extend your right leg straight behind you as you extend your left arm in front of you. Return to start position and repeat on the other side.

Do 12 reps on each side.

Side Plank Crunch

Sculpts your obliques and shoulders.

Start in a modified side plank position propped up on your left hand with your left (bottom) knee on the ground and right (top) leg extended out straight. Reach your right arm directly overhead. Bring your right elbow to meet your right knee as you engage your obliques. Return to start position and repeat.

Do 12 reps on each side.

Join me in your Studio Tone It Up app for all new prenatal workouts in the pregnancy On Demand channel! You’ll find strength training, yoga, total body toning, and more! Let’s get after it mama!



    1. Can’t wait for you to try it!! Check in with me after and let me know how you’re feeling! xxo

  1. One night, I had my friends come over and we prepped 8 or so crock pot meals to freeze. Those meals were a lifesaver after my daughter was born and my zombie self needed some simplicity.
    Speaking of zombies, get all the sleep you can now. Well..inbetween the potty breaks, of course 🙈

    1. That’s an amazing idea!! Thanks for the advice 🤗 I’m going to prep a lot of crockpot meals from the new 31 Day Plan with Brian! xxo

  2. Thank you for the new workout! Can’t wait to try it! I’m in my 2nd trimester and trying to get back to working out!

    1. Me too Stacie! Just entering 2nd and starting to feel like “myself”. Excited for these preggy workouts! <3

  3. You’re super cute! Best wishes for your pregnancy. Can’t wait to see your 4th trimester workouts for us postpartum mamas!

  4. Might be doing this total body workout tomorrow if baby girl still isn’t here 😭 today is my due date and no sign of Baby Florenza yet 🙈 love these!! Thanks Kat 😘😘 hope you’re feeling well these last few weeks!! You are soo close!!! 💗💗

  5. This is amazing! Thank you so much! It’s so wonderful to have a quick and effective prenatal workout to do! I also LOVE the pregnancy section on the TIU app! Thank you, thank you, thank you! 💕

    1. Hey Kelsey! So glad you’re loving the pregnancy section! Love you mama 💗 See you in the Studio! xxo

    1. Hey Courtney! Every woman and every pregnancy is different. It changed for me week to week in my first trimester because I was feeling more tired some weeks. I did slower walks and weight training in Studio Tone It Up. I had more energy in my second trimester and third trimesters so I’ve been doing classes in the pregnancy On Demand Channel and of course my Daily Moves!! 🤗

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