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 19, Day 1
A.
Run/Row 500m
B.
3 Rounds
Max Pull Ups, with bands if needed
15 Body Row
15 Plank Push Ups (use wall for support if needed)
Rest as needed.
C.
Breathe deeply for five breaths in Mountain Pose. Focus on perfecting this posture and tuning into your breath.
Move into Extended Triangle Pose by moving your legs about four feet apart from each other. Turn your left foot out and move your right foot to a 90 degree angle, aligning your right knee with your right ankle. Inhale deeply, and as you exhale, move into a side bend on the left side. Grab your shin or ankle with your left hand, and straighten both legs. Extend your right arm into the sky to lengthen the torso. Remain in this pose for 10 breaths, then repeat on the other side.
Come back to Mountain Pose and center yourself for 3 breaths. From here, move into Eagle Pose by softening your knees and crossing your left leg over your right thigh. Stand by a wall or chair if you need support getting into this pose. Once you have your balance, interlace your arms and fingers as well, with the elbows bent and palms facing each other. Remain in this pose for 10 breaths, then repeat on the other side.
Finish your practice with five deep breaths in Mountain Pose. Bring your arms overhead and down to heart center, bowing to yourself and your baby.