Instructor: Suzanne Bowen (www.suzannebowenfitness.com)
Fitness Level: All
Cardio: Yes
Strength Training: Yes
Flexibility: Yes
Equipment Needed: 1-3 lb hand weights, chair or ballet bar, mat
Overview and Impressions: This is another fabulous prenatal workout broken down into segments. I'm loving that the prenatal DVDs I've been trying so far have different segments that can stand alone or be combined to make a longer workout. As I've mentioned, some days I just have NO energy to do anything more than 15-20 minutes and other days I can push myself for about an hour. Suzanne's program is perfectly designed into four segments focusing on lower body, core and upper body, cardio training, and flexibility. I'm quickly realizing barre just may be the perfect prenatal workout. The zero to low impact movements and the focus on core strength is perfect for expectant mothers...or those in their "fourth" trimester getting back into shape in the post-natal period right after baby! Barre is easy on the joints and I really appreciate Suzanne's focus on pelvic floor engagement and strength throughout the workout. Let's break it down segment by segment:
Lean Lower Body - Clocking in at approximately 20 minutes, the lower body segment is a well designed series of barre style "squats", "lunges", and "leg extensions" focusing on the small, pulsing movements that are hallmark of barre fitness, designed to make you "shake". Throughout, Suzanne offers lots of modifications for each trimester of pregnancy and constantly reminds you to engage your pelvic floor and "elevator up". Note taken Suzanne, I'm horrible at remembering to Kegel properly so this workout is perfect to remind me to engage and tone these muscles.
Slim Upper Body & Core - Also clocking in at approximately 20 minutes, you'll perform a series of strength training moves using light hand weights. You'll perform a series of exercises focusing on biceps, triceps, shoulders, back, and chest and incorporate small push-ups and various plank series targeting the core.
Cardio Sculpt - I LOVE this segment. Timing in at closer to 30 minutes, it was almost interval style. The focus was on a series of low impact lunges, plies and reaches incorporating your chair or bar for balance if needed (especially when you're center of gravity is way off in your third trimester!). Then, you'd slow it down and perform barre style lower body exercises to really blast the lower body again. At 32 weeks last week, this segment was a little challenging for me! I had to stop a few times but again, Suzanne offered plenty of modifications so I was able to quickly adjust my intensity and stay with the workout safely.
Aligned Stretch - Finally, be sure to tack on the stretch segment which clocks in at about 10-15 minutes. You'll perform a series of gentle, athletic style stretches focusing on all areas worked. Great way to relax and increase flexibility.
Preview the workout here:
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(This is my own independent review of this fitness DVD. I purchased this DVD independently and offer an affiliate link from my amazon shop for its purchase. I receive commission on any purchases made through my amazon store front.)
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