Week 36, Day 1


4 Rounds:
Glute Bridge w/Leg Raised x 10 R/L
Side Plank x 30 sec R/L
Max attempt Push Ups
Max attempt Pull Ups



500m Run




Double Rack Carry 50m x 2


Week 36, Day 2


Rest as needed between exercises:
KB Snatch
KB Thruster
KB One Arm Row R/L
Goblet Squat


500m Run


Week 36, Day 3

Deep Hip Opening Yin Practice


B. 1 mile hike/jog


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