9 Minute Prenatal Arm Workout | 1st, 2nd, and 3rd Trimester of Pregnancy

The 9 minute prenatal arm workout that will tighten and tone lean arms while you are pregnant. Get rid of under arm jiggle with this at-home arms workout safe for 1st trimester, 2nd trimester and 3rd trimester of pregnancy.
♥ FREE Prenatal Training Schedule: www.glowbodypt...
♥ 12 WEEK POST PREGNANCY PLAN: glowbodypt.com...
♥ 6 Week Lean Fast Strong Capable Plan: www.glowbodypt...
♥ 21 Day 8 Minute Workout Challenge: www.glowbodypt...
♥ INSTAGRAM: Glowbodypt
♥ FACEBOOK: / glowbodypt
-Music from Epidemic Sounds.
"With You" by Daxton
"Time to Wake Up" by Cacti
"Be Free With Me" by Siine feat. Frank Moody
******
Ashley Keller is a former World Champion 70.3 Triathlete, Army Veteran, mom of 2, fitness expert, entrepreneur and online personality. She is the creator of Glow Body PT, known for her challenging, hard core workouts, even throughout pregnancy & postpartum!
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DISCLAIMER:
GlowbodyPT, LLC strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge GlowBodyPT, LLC from any and all claims or causes of action, known or unknown, arising out of GlowBodyPT, LLC's negligence.

[@TheCmarie19]

I love that you have shorter workouts on days that I really want to workout, but my body feels tired and heavy. Shorter workouts help me show up and then if I realize I have more energy or if I get a burst of energy, I jump to another short video, haha. Love it!

[@glowbodypt]

I get that completely! Once you finish my 12 Week Post Pregnancy Plan you're going to loooove my 10 Minute Plan. It's super educational and time-efficient (all 10 minute workouts, 42 unique workouts, all scheduled out for you if you want into the perfect weekly splits) plus my top 30 family friendly recipes. I needed it during Luke's 8th deployment when I had 3 babies and running glowbodypt and I'm currently following the runner version of the 10 Minute Plan right now! Anyways, a long term goal for you this winter. : )

[@tropicaldreamin2215]

In my 35th week of my 3rd pregnancy,... I finished your prenatal plan and LOVED it! Now just picking and choosing various videos throughout the week :)

[@HaleyKillian]

I think these interval training workouts are such a great physical and mental prep for labor. Thanks, Ashley!

[@KutieKlementine]

Thank you for carving out time in your busy mama life to make pregnancy more enjoyable for the rest of us! Love your stuff! 💪

[@abigyetti]

Love how all of your workouts are quick and effective! Woooo! 💪🏻💪🏻🙌🏻

[@Karicacolli]

Thank you for making these quality workouts accessible for the public ❤

[@glowbodypt]

Karissa, it's Ashley. Congrats to YOU on expecting! Thank you for being here and I'm glad you took the time to introduce yourself. What week of the Free Prenatal Program are you on?

[@amandavelong83]

My favorite prenatal workouts by far! Love that they are short and sweet so you don’t get bored but you really feel that burn

[@glowbodypt]

Amanda this means so much to me, THANK YOU! Really grateful to have you here on my free prenatal program. : )

[@litsaxo]

I am 19 weeks pregnant! This is a quick and effective arm strength training workout. I did this right after my cardio! Thank you.

[@Jillyoutube]

Love this... 43 weeks now, in the best shape since years.... Thanks for the video

[@glowbodypt]

AWWWE Jill! I love that you are just letting the Lord bake that baby until your baby is ready to arrive. Congratulations to you on expecting any hour now.

[@BiancaHaeckDesigns]

Thank you!! My arms have been my problem area during pregnancy and I suck at doing things on my own, so I put this on my tv and work out with you and I feel great!

[@glowbodypt]

Bianca, YES!!!! I hear you 100%. Go snag my Free Prenatal Program: www.glowbodypt.com/prenatalworkouts all click and go so there's no procrastination or guesswork or wasted time knowing what to do when and what's safe.

[@Kabgirl24]

I'm 12 weeks now and I follow you and Fit By Julia since you both worked out while expecting. Julia is a bit more advanced than I am, pregnant or not and sometimes does things I cannot or will not do while expecting. But between the both of you I have a good base of options through all trimesters.

[@patiencehensley5685]

So thankful I have found your EASY "click and go" program!

[@glowbodypt]

Patience, it's my honor to have you here and to be your trainer, thanks for giving me the opportunity. How many weeks are you and what number baby is this?

[@patiencehensley5685]

@@glowbodypt Thank you! 20 weeks! 3rd pregnancy and like yourself, I have two boys and won't know who this baby is until he/she arrives! I LOVE the surprise....it motivates me when it's GO time

[@AnnaCaitlyn]

so for the rear flies I normally could only do it in 5 lb. but was able to do the last set in 10 lb. this time! So excited seeing my strength grow!

[@glowbodypt]

YESSS! It is 100% possible to safely get stronger and more fit during pregnancy and you're evidence of this! You will absolutely thrive given the structure of the 12 Week Post Pregnancy Plan and feel the relief of everything figured out for you when it comes time for healing your abdomen and pelvic floor first thing postpartum.

[@laylakhamis369]

36 weeks, did this after my 30 mins walk. it was perfect.

[@brittanyterris6117]

I love all of your workouts. I'm so thankful for your workout plan you so generously offer. It's keeping me on track during my 3rd pregnancy and overall just making me feel good mentally and physically. Thank you for your hard work and I praise God for your heart to help mommies like me!

[@carathomas7971]

I’m 17 weeks and have been doing your videos for a couple months now. I’m so glad I found you!!! Thank you for your videos! I look forward to it each and every morning before work. 💛💪🏼

[@kelsiehartley8435]

Thanks again! I am loving these workouts! (32.5 weeks with my 6th and looking forward to your postpartum plan). These are really the best workouts I've done in any of my pregnancies!

[@glowbodypt]

No doubt you could teach me some things about motherhood being 5 kids deep with number 6 on the way! You'll be rocking a baby on the hip and cradling without your arms giving out while you run around and tend to your other littles with confidence.

[@themodernmeanmom622]

Loved this! Quick and to the point!!

[@glowbodypt]

I'm glad you enjoyed my style of training. Congrats on your pregnancy (tell me your name so I can remember!). You have my Free Prenatal Program, right?? www.glowbodypt.com/prenatalworkouts

[@dhiadheute]

Thank you so much for these workouts! I love how descriptive you are on correct form. Makes me feel like I’m getting the safest best workout possible.

[@justthenelsons130]

Thank you for this!!

[@KaitSawyer12]

Not pregnant and still doing all of these workouts along with you, LOL! Also - love, love, love the snoozing pups!

[@jackiemcmullen44]

YEAHH!!! me too!!!

[@ShadesofSage]

Definitely a burn out! Loved this 🤗! Thanks for sharing ❤️!

[@jeremysiemens5658]

This workout was just perfect for me today! You're energy is so beautiful. Happy I found you :) Blessings to you and your family! Cheers Katharina

[@ramanikaren4442]

Your videos are so wonderful and support me (and my baby) to stay happy and healthy during pregnancy. Currently in my second trimester and I am so grateful for your classes as I am unable to go to in person classes due to covid. Thank you again!!!

[@glowbodypt]

Congratulations on 2nd trimester and for taking such great care of your fitness and of your baby's health!! Thank YOU for choosing me to be your trainer. If you haven't taken advantage yet, be sure to snag my free prenatal schedule: www.glowbodypt.com/prenatalworkouts

[@aleishamckean6974]

This is fantastic! Preferring your prenatal workouts to others because I like that you challenge us and move at a fast pace. Love the simple moves.

[@JRL03]

Fantastic arm workout! Thank you!

[@glowbodypt]

You are so welcome Jen! You've snagged my free prenatal program already, right? www.glowbodypt.com/prenatalworkouts

[@robyngeetucker2409]

Love these videos so much!!

[@stuartbrazell]

34 weeks with terrible pelvic pain, this was a great arm workout and something I can do without pain. Thank you!

[@claudiamorales5089]

Thank you for this workout. I am in my first trimester and I was trying to find a safe working

[@labody5775]

the burn was delicious like always, thank you !!! 😍😍😍😍

[@deannapugliozefferino9218]

love these workouts! thank you

[@glowbodypt]

I'm so glad you find my workouts valuable. It's my honor to have YOU here Deanna. How many weeks along are you? Are you following my free Prenatal Program too?

[@deannapugliozefferino9218]

@@glowbodypt no i have to look into that! I am 19 weeks :)

[@caramack]

I love your workouts and am following your prenatal plan! What would you recommend for ladies who used to do a lot of pull-ups, hanging bar work, etc but now cannot do so without coneing? I watched your diastasis recti videos, so I have backed off from regular push-ups and pull-ups and have modified them, but it would be awesome to have a prenatal workout video geared towards my ninja warrior, OCR, cross fit ladies who want to get back to hanging bar work after pregnancy. Thanks for all your help! (Currently 18 weeks pregnant)

[@caramack]

I am a fan of this one 🎉🎉

[@yunasurie01]

Love this one!!!

[@glowbodypt]

So glad Yuna! Clearly you're a highly motivated woman. Did you snag my Free Prenatal Program yet? www.glowbodypt.com/prenatalworkouts

[@Amanda-yl5ry]

Such a great arm work out especially after your prenatal arm warm up!!

[@LaiLaNahAr]

I liked the light music in this one! Workout complete!

[@krishnamceachern776]

Love your workouts it gives me something extra to add to my workouts and thank you for creating pregnancy safe workouts. As well add teaching how to safely workout while pregnant!

[@lp757]

I’m so happy I found your channel. Thank you for the excellent content.

[@RoyalDiadem23]

I used 5, 10 & 15 today and whew! This was a great upper body workout! I appreciate your attention to our entire body holistically! Upper body, lower body, core, strength, cardio, mobility and flexibility! This plan really is unmatched👏🏾🥰🤎

[@ozdertu]

I just did the routine 😍 thank u for making my pregnancy workouts more fun 🙏🏽

[@thecherishedlife]

Loved thissss! Thank you so much!

[@glowbodypt]

Glad you liked it babe, great work!

[@jaimecarroll653]

this is my favorite arm workout! thank you for the wonderful good form reminders!

[@glowbodypt]

Glad you liked it that much Jaime! Have you snagged my Free Prenatal Schedule yet?? www.glowbodypt.com/prenatalworkouts It is a click-and-go calendar that takes you week-by-week through your pregnancy to save you tons of time and ensure you are being safe at exactly your stage in pregnancy. From 33 weeks onward, you know you can continue to use any of my 2nd or 3rd trimester workouts listed past 26 weeks on the schedule as long as your body feels up to it. It speaks a lot about you to be taking such good care of yourself (and baby!) this pregnancy! Hope to get to know you more on GlowBodyPT Instagram.

[@SabaKhan-be7sj]

@GlowbodyPT can we take 2kg of dumble during pregnancy?

[@paulafawcett8904]

Loved it

[@rlinecornelius]

This was MUCH NEEDED! thank you!

[@taevianagovan5098]

I’m so glad I found this workout. Thank you sm I definitely feel the burn without feeling like I’m o early exerting myself!! 👏🏾

[@senoel15]

This one is my favorite for arms!

[@07macsauce]

Favorite Prenatal upper body blast. I'm a strength trainer so this is perfect to keep the bulkiness down while pregnant.

[@glowbodypt]

So glad you loved it! Honored to have you here. You would love my 12 Week Post Pregnancy Plan when that time comes for you too to restore the core and pelvic floor deliberately while still lifting, then after that you'll be ready to return to heavy barbell training effectively without incontrollable intra abdominal pressure.

[@Amanda-yl5ry]

Amazing. Love the progression using 3lbs to 5lbs so I can get a lot of reps in. For some reason that just really works for me to move fast and by the last round the burn is unreal it’s so good. I did some Sun salutations before this to stretch my arms up and release my back which was so good. (No high to low plank). Love love this arm work out. Can be done anywhere!! Thank you again Ashley!!

[@glowbodypt]

I'm so glad you loved the design of this one Amanda! Thanks for letting me know. : )

[@ge8887]

Loving your prenatal program! Curious if you wouldn't mind sharing where you got your sneakers? Been looking for a pair just like those! :)

[@nkho9581]

Thanks much dear🤍 I feel better and satisfied since i found your channel, because i was worried what if i did workout that would be harmful for me and at the same time i hate sitting just like that and lose all my work on my body before being pregnant! You are totally different and your workouts safe & suitable for everyone.. I am so happy working out with you, not only happy for now but also happy because i will continue with you even after delivering. Thanks ALOT you are the best ❤️

[@glowbodypt]

WELCOME! All of your concerns resonate with me and I am so honored to have you here and to be your trainer - it is not a responsibility I take lightly. Be sure to snag my Free Prenatal Program now if you haven't taken advantage of it yet! www.glowbodypt.com/prenatalworkouts

[@CaraKunath]

I like the quick prenatal weight lifting routines because it tricks my brain into doing more by stacking workouts.

[@nidhimaniar08]

I love your workouts!! You are so inspiring. I hope to follow you postpartum as well.

[@carosas4059]

Thank u so much!!! Your workouts are awesome, i use to do 3 workouts for a day. I m 26 weeks pregnant and i always use to training so with your videos i m still working and the most important that i feel great. Thank u always. Greetings from argentina. Keep going on!!!

[@camimcdaniel]

This is one of my absolute favorite ones! Feels so good :) thank you so much for all the workouts! So happy I found your page!

[@PoLLyAPC]

Thanks for these videos, these are perfect in time of confinement! I love that you basically cover every part of the body and we can pick according to our trimester. (And I love your dogs!)

[@KellySKratus]

Such a great quick arm workout. I took time off and it felt so good to get back to it

[@gabriellereid135]

added this to the last 8 min 21 day challenge FIRE!! I'm doing the last week for the next two weeks. Costa Rica NOV 2!! Here I come beach!

[@jenniferstevens7782]

Loved the arms! Do you have an AB workout?

[@deine.Stimme]

Thank you!!! Its quick, easy and super effective!!❤️🙏🏻

[@glowbodypt]

Thank YOU for being here, and congrats on your pregnancy Annia! Have you snagged my Free Prenatal Schedule yet?? www.glowbodypt.com/prenatalworkouts It is a click-and-go calendar that takes you week-by-week through your pregnancy to save you tons of time and ensure you are being safe at exactly your stage in pregnancy. From 33 weeks onward, you know you can continue to use any of my 2nd or 3rd trimester workouts listed past 20 weeks on the schedule as long as your body feels up to it. It speaks a lot about you to be taking such good care of yourself (and baby!) this pregnancy! Hope to get to know you more on Instagram.

[@sydneypauley8643]

Feeling great! Thanks Ashley :)

[@alifreemyer8314]

I have always been a little confused about what size weights to use. Thanks for explaining that in this workout you started with lighter weights and then moved to heavier weights. A future video explaining weight knowledge like this could be helpful, and it could be helpful to know when to graduate to heavier weights overall. I also appreciated the self check on the triceps kickback. I was definitely not squaring my shoulders! Lastly, thanks for being more body positive. It's nice you talk about form and other things during the workout instead of how we can change our bodies. We should be working out for overall health, not to fit into some mold or standard of beauty that's out there. Thanks!

[@jeer23]

Trying to buy an outfit for baby shower was a wake up call, wish I had found this earlier lol, but still glad I did now and thankoo dudette :)

[@rebeccagoldwaser7238]

Loved this workout!

[@kimzstylezhair9962]

Love it ! Great work ! Thank you

[@jimmiealice]

Thank you Ashley for your effort and generousity to share this with all mom's to be ! i enjoy your workouts so much !! it's inspiring ! thank you !!!

[@jamillecavalcanti7140]

I have just found you and hope I will be able to do your legs and arms workout. If the morning sickness give me a break! Lol Just glad I found your chanel! Xx

[@britneedavy4571]

Running late today this was a really good work out! I felt the burn 🤩

[@glowbodypt]

Hi Britnee, I'm so glad you loved this arm workout! You need to snag my free Prenatal Program if you haven't already- it will be right up your alley and you won't find anything comparable online. www.glowbodypt.com/prenatalworkouts

[@lannybird12587]

Thank you so much for these videos!!! I’ve been feeling so sick and lethargic lately so today I felt well enough to do this and I feel so good after!

[@vickietodd25]

This was great! I did it twice! Thank you!

[@stephaniedepiero1134]

FUN!

[@stephn2971]

I love this so much! It’s my go to when I’m in a time crunch. Thank you!

[@glowbodypt]

You are so welcome! Really glad you love this one Steph.

[@Jolene03]

Great workout! Thanks!!! ❤❤ I love how simple, yet challenging your videos are, especially with momma brain 😂😂

[@losha229]

LOVE THIS!!!! thank you x

[@gvn910]

Great video! I love the writing at the back of you

[@un654]

Thankyou for these videos. They have helped me stay in better shape during my second pregnancy. Im currently 31 weeks. I remember you mentioned that you lift heavy once a week with deadlifts and squats during your pregnancy. Would you be able to share those workouts too? I especially appreciate the emphasis you put on correct form and what to avoidin terms of posture throughout all your videos. It has helped me stay pain and injury free. Thankyou ☺️☺️

[@amayacriswell1582]

I'm definitely feeling stronger each week. I can go longer before feeling that burn. I've up'd my weight too....by just 1-2 lbs but still a win!

[@glowbodypt]

heck yeah Amaya! any time you can increase your weight that's a win!

[@yaasss5563]

Loved this so much thank you!!🙏🏻🙏🏻🙏🏻🙏🏻

[@aakritigarg3844]

Love these workouts, it is amazing how quick these are. I am currently 13weeks pregnant and I have always struggled with fat on my arms and back and was hoping to find out how long before I start seeing results with this workout?

[@glowbodypt]

Thank YOU for being here, and congrats on 13 weeks along in your healthy pregnancy! Have you snagged my Free Prenatal Schedule yet?? www.glowbodypt.com/prenatalworkouts It is a click-and-go calendar that takes you week-by-week through your pregnancy to save you tons of time and ensure you are being safe at exactly your stage in pregnancy. It is impossible to target where you lose fat. Anyone who tells you otherwise is lying (defying science)-- otherwise we would all have a big chest and narrow little waist. Where you deposit fat first, and where it burns off first, is genetic. The only thing we CAN CONTROL is a) fat overall and b) adding lean muscle tone which is tighter and smaller than fat. The only way to lose fat is by creating a calorie deficit. We develop lean muscle tone for the appearance of tighter and more toned arms through my workouts- HIIT, cardio, resistance training with time under tension and progressives overload (I teach you all of this and more in my workout plans -- especially once are postpartum!) Hope to get to know you more on GlowBodyPT Instagram & congrats again!

[@stoutemeisie1]

Awesome workout !! You look great

[@tiffanyshujaruda6066]

Thank you!

[@IvaPearce]

Great workout routine. Love it

[@glowbodypt]

Glad you liked it, good work on your part Iva! I hope you've taken advantage of my Free Prenatal Program too. www.glowbodypt.com/prenatalworkouts

[@IvaPearce]

Will look it up.. Thank you very much 🌹

[@Sara-ti7he]

This is such a great video! It was fun to workout with you. Thank you!x

[@askzda]

Love this!!

[@sarahellis268]

Love these workouts! Thank you!

[@sarahellis268]

GlowBodyPT no but i just purchased your post partum 3 month kit for $99. I need so much help with Diastasis Recti. 😩 I start on Monday.....

[@elsatamegao326]

Thank you for this arm workout!

[@alexis_prays]

Loved again!!!!!

[@caitlindavies4621]

This felt great! Love your sports bra, would you mind sharing a link or brand? 😃

[@breeze8168]

Thank you so much - that was great. Although I'm using much lighter weights 1kg (2.2 lb) and 2 kg (4.4). Gotta start somewhere :)

[@mergingwithcoco]

I love it I’m 27 weeks

[@rebekahgalyean9117]

I don't currently own a small enough weight for the tricep kickbacks so I modified with resistance bands! Anyone else looking to use more than a tin can might give it a go.

[@ariannarose3111]

😍😍 how many times a week should I do this to see improvement?

[@ajandrachael8391]

Whenever my 17-month-old sees me play one of your workout videos he immediately starts doing squats. It doesn't matter if I'm doing them or not, he's just come to associate your workouts with squats. ;-) He even did them while I was doing this workout today even though there wasn't a single squat in it.

[@tonicrans18monkey]

If I feel tension in my neck from this work out did I do my body mechanics right?

[@glowbodypt]

Good question Toni! This symptom is common when women unknowingly protrude the head and neck forward during upper body training (especially common in shoulder press exercise). If you don't already, I encourage you to use a mirror so you can self check your form as we train together.

[@mycuprunnethover8062]

Just what I needed this morning! Thank you!

[@jeanbb3283]

Love it 😍

[@adriennerobinson4210]

Excellent, even for the end of my pregnancy! Thanks for the new workout!

[@danaboumatar7886]

What is the weight of dumbells recommended per hand while training in second trimester?

[@ourfamilylifeadventures9622]

How many pounds are your dumbbell? I am 7 weeks pregnant and I purchased 15 pounds. I usually lifted 20 pounds before pregnancy. You think 15 is ok? Or too much ? Thank you for posting this video. I love it.

[@glowbodypt]

No, 15's sound perfect for you as a strong fit woman heading into this pregnancy. I'd also have a pair of 10's just in case you need to drop down on some exercises. You have my Free Prenatal Schedule too, right?? www.glowbodypt.com/prenatalworkouts

[@brittanyhunter9813]

This was exactly what I need! Currently 11w3d!

[@glowbodypt]

You go Brittany! My workouts are challenging, designed specifically for women who are willing to feel the burn a bit! I'm so glad you enjoyed this one. Have you snagged my free Prenatal Training Schedule yet?? www.glowbodypt.com/prenatalworkouts It is the most comprehensive prenatal training schedule you will find on the web and I make it 100% free to serve women and their babies well. Just click-and-go after you download it to your phone/laptop. It will take care of you day by day, week by week, through each trimester of your pregnancy so that you can safely and successfully head into labor with confidence and set you up for success on the 12 Week Post Pregnancy Plan which you can begin once baby arrives!

[@elenarosca4155]

Great workout! Short and sweet! Would be great to add a bit of stretching of the target muscles in the end.