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Workouts

Mommy Workout: Third Trimester, Cycle 2 – Week 34

The third trimester workouts focus on regular movement throughout the day, long walks or hikes once a week, and easily modified bodyweight workouts.

Written by Nicole Crawford Last updated on June 9, 2014

Week 34, Day 1: Bodyweight Circuit 1 and Weighted Carries

A. Every minute on the minute for 10 minutes:

10 Squats

10 Push Ups

Jog in place between sets

B.  5-4-3-2-1 reps:

Walking Lunge w/twist

One Legged Deadlift R/L

Pull Up/Chin Up

No rest between exercises or sets

C.

Farmers Carry 50m x 3

Week 34, Day 2: Kettlebell/Barbell Circuit

A.

EMOM for 10 minutes:

Kettlebell Swings x 5

Clean and Press x 5 R/L

B.

EMOM for 10 minutes, no rest between exercises

Barbell Deadlift x 5 – 8

Barbell Clean x 5 – 8

Front Squat x 5 – 8

C.

500m Run

Week 34, Day 3: Yoga and Walking

3 Rounds, 3 deep breaths per pose:

  • Easy Pose
  • Butterfly Pose
  • Child’s Pose w/Wide Knees
  • Hero’s Pose
  • Reclining Hero’s Pose
  • Staff Pose

2 mile walk/hike

About the Workouts

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 third trimester workouts focus on regular movement throughout the day, long walks or hikes once a week, and easily modified bodyweight workouts.

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.

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.

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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