Week 40, Day 1
A.
3 Rounds:
Burpee x 10 (modify with wall if needed)
Box Jump/Step Ups x 15
30 sec. Side plank R/L
½ mile jog
B.
3 Rounds:
Inchworm x 1 minute
Mountain climbers x 20
Downward dog x 30 seconds
C.
Rack Carry 50m x 3
Week 40, Day 2
A.
3 Rounds, rest as needed:
Renegade Row x 15
Goblet Squat x 15
High Pulls x 15
Burpee x 15
Kettlebell Swing x 15
B.
3 Rounds:
Overhead Press x 5 – 8
Bent Over Barbell Row x 5 – 8
Barbell Clean x 5 – 8
Barbell Front Squat x 5 – 8
Week 40, Day 3
A. Crawling and Squatting Mobility Workout
B. 3 mile walk/hike
About the Workouts
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 third trimester workouts focus on regular movement throughout the day, long walks or hikes once a week, and easily modified bodyweight workouts.
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.
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.
