Mommy Workout: Second Trimester, Cycle 2 - Week 15, Day 1
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 second trimester workouts include three components each day: walking or running interval or longer-distance workouts, strength training, and yoga. You can do all three components or choose two out of three if you’re short on time.
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. In this cycle of workouts, you will repeat the workouts every four weeks, so I encourage you to keep a journal and note how you felt at various stages and how the workouts changed for you as your pregnancy progressed. It’s fun to look back and read about it later.
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, and feel free to email me at firstname.lastname@example.org with any questions about the workouts or exercise during or after pregnancy.
Week 15, Day 1
A. Dumbbell Workout:
Renegade Row x 10
Lat Raise x 10
Push Press x 8 – 10
Walking Lunges x 15
Step Ups (hold dumbbells at your sides) x 20
One arm row x 10 per side
B. 3 mile walk/jog
C. Yoga Sequence:
Sit in Easy pose for 2 – 5 minutes
Hold all poses for three deep breaths:
Seated Forward Fold
Seated Forward Fold with right leg extended
Seated Forward Fold
Seated Forward Fold with left leg extended
Gentle Twist to right
Gentle Twist to left
Savasana – on your side, with a pillow between your legs if necessary. Get comfortable and rest in savasana for 5 – 10 minutes.