30-Minute Standing Workout (Full Body Strength + Steps)

Build total body strength at home with this full body "strength and steps" standing workout! Each exercise includes pregnancy modifications for all trimesters.

► EQUIPMENT: Medium to Heavy Set of Dumbbells. I’m using 15-20 lbs. And optional mini loop resistance band.
*Discount Code: NMLTF5
👉My resistance bands are from Hope Fitness (affiliate link):
*Discount Code: NML
*Discount Code: NourishMoveLove

► TIME STAMPS:
00:00 Workout Introduction
✔️ 4 Circuits
✔️ 3 Exercises Per Circuit (Legs, Arms + Cardio or Steps)
✔️ Timed Intervals (30 seconds of work, 15 seconds of rest)
✔️ Repeat Each Circuit x 2 Sets
02:30 Warm Up

► Workout Outline:
06:55 CIRCUIT 1
LEGS: Side-to-Side Squats
ARMS: 2 Back Rows + Clean + 2 Lateral Steps
CARDIO/CORE: 45 Degree Tap Back + Jab
13:35 CIRCUIT TWO
LEGS: Staggered Deadlift + Rear Leg Tap Back R/L
ARMS: Single Arm Bicep Curl + Tap Back R/L
CARDIO/CORE: Loaded Single Leg Runners R/L
18:40 CIRCUIT THREE
LEGS: Deadlift + Clean + 2 Lateral Squats
ARMS: 1 Dumbbell Press Out + Tap + Press Overhead + Tap
CARDIO/CORE: 2 Loaded Lateral Squats + 2 Press Jacks
25:10 CIRCUIT FOUR
LEGS: Lateral Squats
ARMS: Single Arm Tricep Kickbacks R/L
CARDIO/CORE: 4 Toe Taps On Dumbbell + 4 Squat Jacks to Dumbbell
30:45 Cool Down + Stretch

⌚️ FITNESS TRACKER SETTING ⌚️

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👖 LINDSEY WEARING (affiliate links):

👖 RACHEL WEARING (affiliate links):
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👉STAY CONNECTED:
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#prenatalworkout #pregnancyworkout #pregnancystrengthtraining

[christiekayal]

When you see prenatal workout and for a quick second think it will not be hard enough, then you remember it’s a Lindsey Bomgren workout and challenges all levels!🔥that 3rd Circuit 🔥

[kayleehebert]

37+3 with baby 3 and i just wanted to say thank you for all of these workouts! i never thought i’d be my strongest i’ve ever been at the end of my third pregnancy! what a blessing it has been to stay moving, motivated and healthy with you. thank you! ❤️

[courtneysorenson]

I absolutely agree with you Lindsey! The best gift you can give a new mom/mom who just had a baby is food! That was truly a lifesaver for me!

[lauracarias]

Food and having someone come by and clean up are absolutely the best new momma gifts!

[audreycoad]

Loved the switch up in format with steps and bands and strength! Great way to get level 4 cardio in low impact!

[NinaRusnock]

Is there a link for the pork loin chili recipe?? Congrats Dr Taylor!! ❤

[MichelleLarsen-izxv]

My baby girl's first birthday and finding out that Dr. Taylor is pregnant. What a fantastic way to start my week! Congratulations Dr. Taylor! Thank you ladies for the awesome workout. I especially liked the step out/shoulder press combo.

[shannon]

Came back to this one again. I love these low impact but effective workouts after my work doubles. I'm physically and mentally exhausted after them but I have to maintain my physical and mental health for work, my kids, and husband and these workouts really help me with all of that. Thank you! (I also love no lunges hahaha)

[healthymoms]

Loved this. I’m stealing it all for my prenatal moms .

[trisharamsey]

Congratulations Dr. Taylor! You are amazing!

[HeatherJonczak-xepj]

This is a favorite format for a full body, love getting the steps/cardio in with the strength all in one!

[kellybriggs]

I am recovering from my first back-to-school cold, so I didn't do as much as I'd hoped to do, but I pressed play and did it anyway! Thanks for the fun workout!

[micahgentry]

Really loving the transfer weight to the outer foot cue for the lateral squats. That really helps!

[mrsduncan]

Just finished this workout! Loved it. I love all your workouts they make me feel so strong and confident. Thank you so much for the hard work.

[rachelmeyer]

Best new baby gift I got was a spiral ham — no joke! My BIL and SIL a thousand miles away got a ham delivered to my house, and my family and I ate off of it all week.

[brianasmith]

Congrats Dr. Taylor!! You’re so awesome!!
And so is this workout— not currently pregnant but have 3 littles and have done many an NML workout with pregnancy mods and they are the BEST!
Loved getting in the steps during the strength series too!!

[christiner]

I absolutely love your workouts, Lindsey. Your knowledgeable "Grab And Get To It" (that's what I call them 😁) workouts are exactly what I was looking for. Thank you for being you, and thank you for keeping me motivated and accountable. 💪🎉❤ Let's Go!!

[h.l.vangogh]

This is my new favorite workout! I loved this! It makes me feel so athletic at 25 weeks pregnant! ❤ Love the NML team!

[shannon]

This was a great workout for a tired mama! Congrats Dr. Taylor!

[jessk]

This one may just be my favorite workout of yours!!