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Fly: 3rd Trimester
From Phoenix: Prenatal HIIT by Jennifer Forrester

Welcome to your third trimester Fly routine! This class works your arms and upper body while taking into account the fact that you're in your final stage of pregnancy. You'll need a chair and have the option to use hand weights for this workout!

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

1A. Seated Y raises
2A. Chair tricep dip pulses
3A. Seated Row
4A. Seated Bicep curl + overhead press

1B. Sunrises arms
2B.Seated tricep extension
3B. Straight arm front raise
4B. Lateral overhead reach

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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