My Weekly Pregnancy Workout Schedule
I have been asked what my prenatal workout schedule consists of per week. It actually does not vary too much and stays the same from week to week. I am currently still in the first trimester and will be for another 4 weeks or so. When I move into the second trimester, I will stop doing exercises while lying on my back. Other than that, things should remain the exact same until I give birth!
I do all of my workouts each morning during my son’s first nap! You will honestly thank yourself SO much for staying active during pregnancy. The workouts that you do while carrying a bun in the oven will determine how easy it is for you to bounce back after giving birth.
MONDAY: Butt/Legs
- 30 minutes on the incline trainer: 3mph at 15% incline
- Barbell squats: 10 reps x 3 sets
- Barbell lunges: 10 reps x 2 sets
- Donkey kicks: 10 reps x 3 sets (each leg)
TUESDAY: Arms/Back/Shoulders
- 30 minutes on the incline trainer: 3mph at 15% incline
- Dumbbell Curls: 10 reps x 3 sets (each arm)
- Barbell Overhead Press: 10 reps x 3 sets
- Tricep Kickbacks: 10 reps x 3 sets (each arm)
- Barbell Bench Press: 10 reps x 3 sets (will omit after first trimester)
WEDNESDAY: Butt/Legs
- 30 minutes on the incline trainer: 3mph at 15% incline
- Barbell squats: 10 reps x 3 sets
- Barbell lunges: 10 reps x 2 sets
- Donkey kicks: 10 reps x 3 sets (each leg)
THURSDAY: Arms/Back/Shoulders
- 30 minutes on the incline trainer: 3mph at 15% incline
- Dumbbell Curls: 10 reps x 3 sets (each arm)
- Barbell Overhead Press: 10 reps x 3 sets
- Tricep Kickbacks: 10 reps x 3 sets (each arm)
- Barbell Bench Press: 10 reps x 3 sets (will omit after first trimester)
FRIDAY: Butt/Legs
- 30 minutes on the incline trainer: 3mph at 15% incline
- Barbell squats: 10 reps x 3 sets
- Barbell lunges: 10 reps x 2 sets
- Donkey kicks: 10 reps x 3 sets (each leg)
SATURDAY
- Family walk or extracurrcular activities
*If you notice, I do not work my abs during pregnancy really. There is no point to me, plus I do not want to risk getting Diastasis Recti later on.*
Want a steady prenatal workout plan that you can do from home without a gym to keep your body in shape and avoid excess weight gain?
I have been working on this for almost 7 months now and I am SO proud to announce that IT’S HERE! My newest program, for pregnant mommies, is now on available! Pregnancy workout plans are so hard to come by so I wanted to make sure to offer something fabulous and doable for you ladies.
FIT FOR TWO is a 12 week home based workout program created specifically for pregnant mothers and is built to keep you lean and strong during pregnancy while also prepping your body for a better labor and delivery.
In the program, you can expect:
- NO GYM REQUIRED!
- A trimester specific workout plan broken down into 3 separate phases that you can do from home or anywhere!
- Over 100 different exercises with photo based step-by-step instructions.
- PDF format that is available to use on iPhone/iPad/Android/Kindle/Computer.
- An exercise glossary with a detailed written description of each move.
- Only one set of dumbbells are required.
Don’t forget to take a before and after picture! I would love to see your big sweet bump and then a postpartum photo afterwards to show your hard work to share with my community.
To place your order, click the Buy Now link below:
For those of you who are interested in a nutritional guide for your pregnancy, you may purchase the Fit For Two bundle below which also includes my Eat Clean, Get Lean plan for just $5 more! That is a $15 savings!
An example of a few moves:
Your trainer and friend,
