Week 39, Day 1

A. Every minute on the minute for 10 minutes:

10 Squats

10 Push Ups

Jog in place between sets

 

B.  5-4-3-2-1 reps:

Breaking Muscle Shop

Walking Lunge w/twist

One Legged Deadlift R/L

Pull Up/Chin Up

No rest between exercises or sets

 

C.

Farmers Carry 50m x 3

 

Week 39, Day 2

A.

EMOM for 10 minutes:

Kettlebell Swings x 5

Clean and Press x 5 R/L

 

B.

EMOM for 10 minutes, no rest between exercises

Barbell Deadlift x 6 - 8

Barbell Clean x 6 – 8

Front Squat x 6 – 8

 

C.

500m Run

 

Week 39, Day 3

3 Rounds, 3 deep breaths per pose:

  • Easy Pose
  • Butterfly Pose
  • Child’s Pose w/Wide Knees
  • Hero’s Pose
  • Reclining Hero’s Pose
  • Staff Pose

 

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

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