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 31, Day 1


Barbell Work

Weights should be 50 - 60 percent of your usual max.


3 Rounds:

  • Push Press x 8
  • Deadlift x 8
  • Clean x 8
  • Front Squat x 8



Repeat the following sequence five times throughout the day:


  • Cat Cow Pose x 1 minute
  • Down Dog x 30 seconds
  • Wide Legged Forward Fold x 30 seconds
  • Inchworm x 30 seconds