Tabata Time! This is essentially, work for :20 seconds, rest for :10, for 8 rounds per exercise (or 4 minutes total per exercise). You can pick and choose your movements if you’re on a time crunch, or hit them all for some solid stamina-building. 

Stamina and endurance are often thought of as synonyms, but in fact:

Stamina = local muscular capacity

Endurance = aerobic capacity 

Today we’re working on increasing your stamina by taxing the same muscle group repeatedly with minimal rest. Try to maintain the same amount of reps per each round - but obviously don’t let your athlete brain completely take over and push through discomfort. Pregnancy is NOT the time to go for max efforts and push through pain. So, ease back if you need to! 

SDHP - sumo deadlift high pull - keep your feet wide, grip narrow (use a DB, KB, diaper bag). Squat down then bring your arms up into an elbows-bent front raise. I did not bring my KB all the way to ground to minimize my squatting depth, and I was mindful not to bump my belly! Slow, controlled movements with focus on the shoulder raise. If you’re not comfortable with this movement, switch to KB swings, standing hip extension, or bridges. 

Full cans - shoulder raise with arms directly in between the front raise and lateral raise position - at 45 degrees. Palms forward, thumbs UP. Lift to shoulder height. Use a light weight on these - think water bottle, soup can, or small DBs. 

Side-planks - choose whatever position is most comfortable and appropriately challenging for you - from your feet or knees, and with a straight arm / palm of your hand to the floor, or bent elbow with your forearm resting on the floor. If planks just aren’t happening, try a paloff press - get into tall kneeling (on your knees, but hips extended and torso in line with your thighs) and with a light weight, press your arms straight out (like a chest / bench press, but in the upright, kneeling position). 

Flies - I like to do these while holding in the elevated bridge position (back on an exercise ball, bench, couch, chair), but you can also do them standing. Start with your arms straight forward (elbows extended - but you can bend your elbows for shorter lever arm if straight is too difficult), and slowly bring arms out to the sides, so that you’re ending in a T position. Squeeze your shoulder blades *DOWN AND BACK* (I like to think about pulling my shoulder blade towards my opposite back jeans pants pocket). 

Side-lying leg raises - lay on one side, stack your legs on top of one another, bend both bottom knee towards your chest for stability, while keeping your top leg straight. Do whatever is comfortable with your upper body (I like to prop my head up with the arm on the ground, and keep my top arm on my hip so that I minimize rotation of my hips). Then, roll your hips forward slightly (think belly button angled towards the ground), while extending top leg slightly behind you. Try to maintain this position while you lift your top leg. If you feel this in your low back instead of your glutes - don’t lift leg quite so high. 

As per usual, please don't hesitate to reach out if you have questions or would like more guidance on specific movements or training (or modifying your own box's workouts to fit your needs!)