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.