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, and feel free to email me at with any questions about the workouts or exercise during or after pregnancy.


Week 28, Day 3


A. Full Body Workout


3 Rounds, rest as needed between rounds:

  • Squat (add weight if desired) x 10 - 12
  • Good morning x 10 per side
  • Walking lunges (add weight if desired) x 10 per side
  • Dips x 10
  • Military press x 10 - 12
  • One arm row x 10 per side


B. Daily Movement


Take three 20-minute walks today.