Pregnancy exercises

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a full body routine designed to build strength in the areas a pregnant woman needs it most.

Start with light weight and work your way up. Choose a weight that allows you to perform the repetitions properly and comfortably. After the first trimester, avoid exercises on your back.

You can finish with 10 minutes of light cardio (do not get your heart rate above 140bpm) and the stretching routine.

In between strength workouts, you should do 30 minutes of light cardio. Include intervals of resistance/incline (e.g. 3min warm-up; 5min regular pace, 5min resistance/incline, 5min regular, 5min resistance/incline, 5 min regular; 2min cool down. )

Targeted strength training:

Lower body: Your quads and hamstrings bear the extra weight as your belly gets bigger.

Upper/Middle Back: As your breasts enlarge, your shoulders round forward. Strengthening the muscles in your upper back helps prevent hunching.

Arms/Shoulders: Strong arms to prep you for carrying that developing baby.

Core: Having strong abs will help prevent back pain.

Monday
Wednesday
Friday
ANY

Day 1 8 exercises, 35 mins

Barbell Squat	2x8 reps	rest: 60s
Hip Abduction	2x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	2x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	2x12 reps	rest: 30s
Dumbbell Bent-Over Row (Palms in)	2x12 reps	rest: 30s
Dumbbell Tricep Extension	2x12 reps	rest: 30s
Lying Alternating Knee Raise	2x15 reps	rest: 30s
Plank	2x12 reps	rest: 30s

Day 2 8 exercises, 36 mins

Barbell Lunge	2x12 reps	rest: 30s
Dumbbell Alternating Deltoid Raise	2x12 reps	rest: 30s
Dumbbell Incline Bench Press	2x12 reps	rest: 30s
Barbell Curl	2x12 reps	rest: 30s
Dumbbell Alternating Tricep Kickback	2x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	2x12 reps	rest: 30s
	2x15 reps	rest: 60s
Side Plank	2x1 reps	rest: 30s

Day 3 8 exercises, 34 mins

Machine Leg Extension	2x12 reps	rest: 30s
Hip Abduction	2x12 reps	rest: 30s
Cable Seated Row	2x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	2x12 reps	rest: 30s
Push-Up	2x12 reps	rest: 30s
Dumbbell One-Arm Wrist Curl	2x12 reps	rest: 30s
	2x15 reps	rest: 30s
Plank	2x12 reps	rest: 30s

Stretching 11 exercises, 23 mins

Stability Ball Neck Flexion	1x12 reps	rest: 30s
Shoulder Stretch	1x1 reps	rest: 30s
Tricep Stretch	1x1 reps	rest: 30s
Dynamic Chest Stretch	1x1 reps	rest: 30s
Upper Back Stretch	1x1 reps	rest: 30s
Quadricep Stretch	1x1 reps	rest: 30s
Wall Calf Stretch	1x1 reps	rest: 30s
Triangle Pose	1x1 reps	rest: 30s
Seated Hamstring Stretch	1x1 reps	rest: 30s
Kneeling Hip Flexor	1x1 reps	rest: 30s
Glute Stretch	1x1 reps	rest: 30s