Mommy Workout: Second Trimester – Week 16, Day 1

Welcome to the Mommy Workouts! These routines are designed for pregnant moms in the second trimester.

Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will be posted three days a week, but feel free to mix and match the workouts to meet your needs.

This cycle of the Mommy workouts is especially designed for moms in the second trimester. These workouts are divided into 2 or 3 parts, and can be done all at the same time or broken into shorter workouts throughout the day.

Some of the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training)dumbbell, or barbell, but for the most part they will not require any additional equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated. Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 16, Day 1


3 Rounds, Rest as Needed:

5 Pull Ups

10 Squats, weighted or unweighted

15 Push Ups

15 Burpees/Pregnant Burpees

20 Step Ups


Walking Intervals: 10 minutes brisk pace; 5 minutes slow pace. Repeat. You can also jog, or run if you have been doing so throughout your pregnancy, or use a rowing machine, elliptical, or other cardio device.


Plié Squats 3/15: Stand with the legs slightly wider than hip width apart, with the feet turned out. Inhale, and as you exhale, bend your knees to extend over the toes, then come back up to standing while squeezing your glutes.


Side Lunges, 3/15: From here, move into a side lunge to strengthen your thighs and glutes. Do 20 repetitions per side. Add some weight if you need more of a challenge.

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