Pregnancy Workouts

Getting your pre-baby body back can be a challenge. But I believe, if you stay fit, active, and healthy throughout your pregnancy, it can be a lot easier to bounce back! Every BODY is different, and every pregnancy is different. So please, no comparing. Comparison is the thief of joy. Instead, focus on the things you can control. The nutrition you are fueling your body with. The discipline to move your body most days (when you’re not hurled over the toilet, of course). The time to rest your body when needed. By taking good care of yourself, you’re taking great care of the little bambino growing inside of you.

Pregnancy is no easy task. I really underestimated the changes you face not only physically, but mentally as well. I struggled. I cried. I was overwhelmed. I ripped my entire closet a part trying to find a pair of pants that still fit. I had days when I was so annoyed and days when I was overwhelmed with gratitude. Although there were days I felt like I couldn’t get off the couch, my workouts were my therapy. They cheered me up and made me feel strong! I felt like I was training for the greatest marathon of all time. It wasn’t always pretty, but the struggle was worth the blessing.

 

Because many of you have been asking, I wanted to share three of my favorite pregnancy workouts. I worked out up until 39 weeks, and then I was just over it, ha. Keep in mind, it’s critical that you listen to your OWN body. If you are in tune with it, it will tell you what it needs. Or maybe what it needs less of. After the 1st trimester, I avoided exercises on my back, getting my heart rate to high, HIIT training, or anything that could cause me to get light headed. It’s also a good rule a thumb to NOT start a new exercise regime or exercising heavily if you haven’t been doing so prior to pregnancy. Please consult your doctor if you have a high-risk pregnancy.

 

WORKOUT #1:

Warm up

  • 10 minutes on the stair master (Level 5 or 6)
  • Arm Circles
  • Leg Swings
  • 20 Air Squats
  • 30 second planks

Main Workout

  • Lat Pull downs
  • Body weight Walking Lunges
  • Modified push ups
  • Sumo squats with bicep curl
  • Bench Dips
  • Fire Hydrants (on all fours)

Finisher- core work

  • Oblique Drops
  • 30 second Plank
  • Standing crunches
  • Knee in’s

 

WORKOUT #2:

Warm up

  • 10 minutes walking at 10.0 incline, 3.0 mph.
  • Down Dog
  • Childs Pose
  • Butt Kickers
  • 20 air squats

Main Workout (circuit style format)

  • Squat to row
  • Push ups
  • Static lunges with lateral raise
  • Tricep Pull downs
  • Underhand lat pull down
  • Step ups
  • Shoulder press
  • Bicep curls

Finisher- cardio

  • 20 minutes of steady state cardio

 

WOKROUT #3:

Warm up

  • 10 minutes cardio of your choice

Main Workout (Repeat circuit 3x)

  • 10 push ups
  • 20 air squats
  • 10 bench dips
  • 20 lunges, alternating in place
  • 10 plank up downs
  • 20 sumo squats with heel lifts
  • 10 Shoulder push ups
  • 20 oblique drops

Finisher- stretching 

  • 15 minutes of static stretching

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