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Fly: 2nd Trimester
From Phoenix: Prenatal HIIT by Jennifer Forrester

In this workout we focus on upper body strength, specifically the arms, back and core. You are doing great!

You can use 3-5lb hand weights for added resistance.

Warm- Up
1. Cat/ Cow
2. Hip flexor stretch + mid back rotation
3. Squat + overhead reach
4. Stationary lateral lunges

1A. Dumbbell upright row
2A. Dumbbell Y raises
3A. Dumbbell tricep extensions
4A. Staggered 1/2 push-ups

1B. Dumbbell underhand row
2B. Rear dumbbell punch
3B. V sit +Alt shoulder press
4B. Forward + lateral push-ups

Cool Down
1. Neck circles
2. Childs pose + 3-way reach
3. Back + hip stretch

Jennifer Forrester’s Online Workout Videos on Alo Moves

Jennifer’s Bio

Jennifer is a certified pre/post-natal fitness instructor as well as a CHEK Holistic Lifestyle Coach. She has also held certifications as with NASM as a Certified personal trainer and a NASM Fitness Nutrition Specialist. Her training and nutrition methods have helped many of her clients have an easier pregnancy, delivery, and recovery.

Jennifer is an expert whose competitive spirit and passion for movement are paired with her commitment to helping others. As an accomplished track and field athlete who started running at age seven, she has a lifetime’s worth of knowledge and insight. Her competitive nature helped her earn a full scholarship to compete as a Division 1 sprinter at the University of Washington. To this day, Jennifer says running is still her exercise of choice.

Jennifer’s greatest strength has been developed into helping others gain a new perspective and acknowledging that they are on a fitness journey that is uniquely their own. Jennifer has worked with a number of online publications including,, and many others. Today she continues to share her expertise with a number of media outlets as an ambassador of health and wellness.

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