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Workouts

Mommy Workout: Second Trimester – Week 21, Day 2

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

Written by Nicole Crawford Last updated on Oct 20, 2021

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 21, Day 2

A.
?2 Rounds
Step Ups 1 min.
Bodyweight Squats x 20
Mountain Climbers x 15

B.
?Chest Press x 8 – 10
One Arm Rows x 10
Deadlift x 8 – 10

C.

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.

About Nicole Crawford

Nicole's passion is helping women stay active and strong during and after pregnancy. She is a mom of four and RYT 200 certified yoga instructor. Nicole is also a certified personal trainer and women's fitness specialist (NASM) and completed the AFPA's pre- and post-natal fitness specialist program in 2009. She is also completing DONA International's requirements to become a certified birth doula.

A bookworm and lover of research at heart, Nicole has her Masters degree in philosophy from the University of Leuven, Belgium, where she wrote her thesis on the ancient Greek characterization of nature and movement. She loves running, kettlebells, dance, and yoga. The primary obstacles to her own fitness are her love for books, homebrewed beer, and good food.

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