This cycle of pregnancy workouts is designed for women who have previous experience with strength training and yoga and want to integrate a range of exercise modalities. The second trimester workouts include three components each day: walking or running interval or longer-distance workouts, strength training, and yoga. You can do all three components or choose two out of three if you’re short on time.
Although pregnancy isn’t the time to be focused on setting PRs or progressive weight training, there’s no reason you can’t track your progress. I found that keeping a fitness journal during pregnancy kept me motivated and helped me regain my fitness level faster after delivery. In this cycle of workouts, you will repeat the workouts every four weeks, so I encourage you to keep a journal and note how you felt at various stages and how the workouts changed for you as your pregnancy progressed. It’s fun to look back and read about it later.
I designed these workouts with active moms in mind who are at an intermediate fitness level. If you have been training with weights before pregnancy, there’s no reason you can’t continue to do so, provided you have your doctor’s approval. Enjoy the workouts.
Week 14, Day 2
A. Kettlebell Workout:
Use a moderate weight that you can press comfortably for 10 reps.
3 Rounds, rest as needed between rounds:
- Good morning x 10
- Single leg deadlift x 10 per side
- One arm swings x 15
- Thrusters x 10 per side
- Side plank x 30 seconds per side
B. 3 mile walk/jog
C. Yoga Sequence
Begin by setting an intention for your practice and tuning into your breath.
Sit in Easy pose for 2 – 5 minutes
Hold all poses for three deep breaths:
- Childs Pose
- Downward Dog
- Lunge Right leg
- Step into Forward Fold
- Mountain Pose
- Tree Pose
- Mountain Pose
- Chair Pose
- Mountain Pose
- Chair Pose
- Mountain Pose
- Tree Pose (Right leg on thigh)
- Mountain Pose
- Tree Pose (Left leg on thigh)
- Mountain Pose
- Forward Fold
- Plank Pose
- Childs Pose
- Savasana – on your side, with a pillow between your legs if necessary. Get comfortable and rest in savasana for 5 – 10 minutes.
