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, and feel free to email me at nicole@breakingmuscle.com with any questions about the workouts or exercise during or after pregnancy.

 

Breaking Muscle Shop

Week 17, Day 1

 

A. Workout

Do this brief set of exercises three times throughout the day to keep your body moving.

 

  • Forward Fold, flow into Mountain Pose with your arms extended overhead: 5 times
  • Come down into Plank pose: 30 seconds
  • Mountain climbers – do these slowly for one minute, bringing your knee to the opposite elbow
  • Push back into Downward dog: 30 seconds

 

Come to standing. Then:

 

  • 25 Squats
  • 25 Walking Lunges (10 Right/10 Left)
  • Chair Pose: 45 seconds

 

B.

Walk/run: 30 minutes

Run 40 seconds, rest one minute

 

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
  • Lizard Pose
  • Pigeon Pose
  • Lunge Right leg
  • Warrior 1
  • Forward Fold
  • Downward Dog
  • Lunge Right leg
  • Lizard Pose
  • Pigeon Pose
  • Lunge Right leg
  • Warrior 1
  • 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.
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