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 19, Day 1
A. Kettlebell Workout
3 Rounds, no rest between exercises:
Kettlebell Deadlift x 10
Double Clean and Press x 10
Goblet Squat x 10
Kettlebell Swings x 10/side
Kettlebell High Pulls x 10/side
Kettlebell Snatch x 5/side
B. Interval Jog/Run
Run 60 seconds, walk 30 seconds for 25 minutes
C. Yoga Sequence
All poses 5 breaths:
- Sit in Easy Pose
- Cat/Cow
- Downward Dog
- Three-Legged Dog R
- Downward Dog
- Three-Legged Dog L
- Downward Dog
- Pigeon Pose R
- Downward Dog
- Pigeon Pose L
- Downward Dog
- Mountain Pose
- Tree Pose R
- Mountain Pose
- Tree Pose L
- Mountain Pose
- Forward Fold
- Plank Pose
- Downward Dog
- Child’s Pose