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 nicole@breakingmuscle.com with any questions about the workouts or exercise during or after pregnancy.

 

Week 26, Day 2

 

A. Barbell Workout:

Use a moderate weight that is approximately 60% of your usual max.

 

3 Rounds:

  • Deadlift 5/3/1
  • One arm row: 3 sets of 10
  • Bodyweight dips: 3 sets of 10
  • Push ups: 3 sets of 10

 

Kettlebell rack carry: 4 rounds, 60 second walk, 20 seconds rest

 

B. Meditation Session:

Wave Flow Meditation

 

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

Cobbler’s Pose

Gentle Twist to right

Cobbler’s Pose

Gentle Twist to left

Forward Fold

Plank Pose

Downward Dog

Childs Pose

Savasana – on your side, with a pillow between your legs if necessary. Get comfortable and rest in savasana for 5 – 10 minutes.

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