Mommy Workout: Second Trimester - Week 14, Day 1
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will be posted three days a week, but feel free to mix and match the workouts to meet your needs.
This cycle of the Mommy workouts is especially designed for moms in the second trimester. These workouts are divided into 2 or 3 parts, and can be done all at the same time or broken into shorter workouts throughout the day.
Some of the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training), dumbbell, or barbell, but for the most part they will not require any additional equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated. Congratulations on your pregnancy and giving your baby the best start with exercise!
Week 14, Day 1
3 Rounds with kettlebell:
15 Goblet Squats
15 One-Armed Kettlebell Swings R/L
Walking Intervals: 10 minutes brisk pace; 5 minutes slow pace. Repeat. You can also jog, or run if you have been doing so throughout your pregnancy, or use a rowing machine, elliptical, or other cardio device.
20 Lunges R/L (weighted for an extra challenge)
20 Bridges (Lie on your back with knees bent and feet flat on the floor. Inhale, and as you exhale, lift your pelvis off the floor. Add a leg extension for extra challenge. Hold for 5 seconds, then lower. If being in the supine position makes you uncomfortable, discontinue this exercise.)
Pelvic Rocks – 1 minute
Child’s Pose for 5 breaths