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 20, Day 1
1 minute Row
20 Walking Lunges
20 Walking Squats
Goblet Squats x 15
Squat+Curl+Push Press x 10 (with dumbbells and stability ball against the wall for support)
One Arm Rows x 15
Max Chin Ups (use support if needed)
Alternate arm/leg raises on hands and knees x 20
Push Ups x 10
Pelvic Rocking x 10
Child’s Pose stretch 30 seconds