Workout at Home: Your Free 15 Minute Pregnancy Routine

Workout at Home: Your Free 15 Minute Pregnancy Routine

We're often told to make sure we keep up regular exercise during pregnancy. We know it's important, but it's not always easy. Especially now. Many of our incidental exercise opportunities are gone and have you been to your local park this week? Literally every man and his dog (and their kids with their bikes too!). Wonderful of course, but tough if you're trying to keep a distance.

Well, we have something that might help. The lovely Anna Kooiman from Strong Sexy Mamas has shared a quick and effective 15 minute workout you can do at home (or in your garden) to shake out the isolation-jitters. Not only is Anna a specialist in exercise for pregnant women and new mums, she is also pregnant herself, so you can be assured that her exercises are safe. Though of course, listen to your body, stop if you feel unwell, and contact your health provider if you have any concerns.

Now, I'll get out of the way and let you get on with it. Over to you Anna!

Anna Kooiman photo by @atdusk
Hello Maive and Bo Mammas!

Anna Kooiman here! 

Prenatal and Postnatal Corrective Exercise Specialist and International TV Host.

What a crazy time for us to be birthing and nurturing babies. 

I am currently pregnant with a baby girl - due May 22. 

I want to help other mammas feel good using my (prenatal and postnatal friendly) coached workouts. 

I hope you'll try one of my coached FREE pop-up classes. But in the meantime... try this!

Shake out the Jitters and Cabin Fever with this 15 Minute Total Body Cardio Workout

I talked my handsome husband into being my fitness model for this at-home workout! Ha! Prenatal and postnatal mammas should follow the low impact options with me.

5 Cardio Exercises - High & Low Impact Options:

1. Squat Jumps (Squat to Toes)

2. Runner's Lunge Jumps (Knee Drive)

3. Jumping High Knees (Marching)

4. Drop Squat Jumps (Squat Step Outs)

5. Alternating Jumping Floor Taps (Stepping)

Tim and I demonstrate how to do them in both high impact and low impact in the video above... So choose which versions suit your needs!

Try each exercise for about a minute before moving onto the next exercise.

Grab a sip of water after you've done each exercise.... and go again!

Complete this as a circuit three times for a total body cardio workout that lasts 15 minutes! Be sure to go at your own pace and don't forget to warm-up and cool down. 


If you enjoyed this, Anna's website - - is packed with other work-outs you can do at home - perfect for now and also later when you need to squeeze exercise around a sleeping baby.

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