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Pregnancy exercises
General
Beginner
Dumbbell
Plan Details
The Pregnancy exercises routine by rosalyncraft is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
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.
Routine detail
Mon
Day 1
Est. 36 min
8 exercises
Barbell Squat
2 Sets x 8 Reps
Hip Abduction
2 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Dumbbell Bent-Over Row (Palms in)
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Lying Alternating Knee Raise
2 Sets x 15 Reps
Plank
2 Sets
Wed
Day 2
Est. 36 min
8 exercises
Barbell Lunge
2 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Clams
2 Sets x 15 Reps
Side Plank
2 Sets x 1 Reps
Fri
Day 3
Est. 34 min
8 exercises
Machine Leg Extension
2 Sets x 12 Reps
Hip Abduction
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Push-Up
2 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
2 Sets x 12 Reps
Toe Dips
2 Sets x 15 Reps
Plank
2 Sets
Any
Stretching
Est. 23 min
11 exercises
Stability Ball Neck Flexion
1 Set
Shoulder Stretch
1 Set x 1 Rep
Tricep Stretch
1 Set x 1 Rep
Dynamic Chest Stretch
1 Set x 1 Rep
Upper Back Stretch
1 Set x 1 Rep
Quadricep Stretch
1 Set x 1 Rep
Wall Calf Stretch
1 Set x 1 Rep
Triangle Pose
1 Set x 1 Rep
Seated Hamstring Stretch
1 Set x 1 Rep
Kneeling Hip Flexor
1 Set x 1 Rep
Glute Stretch
1 Set x 1 Rep
