Alright ladies, this is for both the expectant mom and fit mom. Expectant moms, you can do the first cardio block if you have been working out at this level throughout your pregnancy. Once you get into your third trimester the bouncing and jumping may become uncomfortable so I usually recommend modify the exercise. For example, take out the bounce when you do a high knee or butt kick. Mountain climbers you can pedal your knees down towards the ground alternating each leg.
Push yourselves and go straight through this workout with minimal rest inbetween exercises (:30 max). Always listen to your body if you do need a break. Try to go through the weight bearing portion three times but if you are short on time make sure you get in at least two rounds. This whole workout shouldn't take you more than 20 - 30 minutes depending on how much you rest.
30 jumping jacks
:45 jump rope (with rope or without)
25 high knees --> 25 butt kicks
:45 second mountain climbers
(Repeat 2x, 10 second breaks)
15 minute power walk / run
Jumping exercises may not be for you -- stick with the 15 minute power walk or modify.
30 Plié squat to lunge
15 One-arm tricep extensions (each arm)
30 Opposite arm & leg raises
25 Leg extensions to front & back (with resistance band if possible)
(Repeat 3x -- GO)