Pregnancy workout plan pdf

Jump up as high as you can and land back down gently into another squat. If this feel uncomfortable already, Try side to side squats.

Start in the same position but instead of jumping up, take your right foot and step to the right as you lower into a squat. Step the right foot back to starting position as you stand up. Repeat on the left. Squat Bicep Curl to Shoulder Press — Stand in a squat position with feet hip width apart holding a pair of dumbbells, Lower down into a squat.

As you stand back up, curl the weights up towards your shoulders, keep elbows close by sides and then press dumbbells up overhead. Slowly lower dumbbells back to starting position and lower back down into another sweat for rep 2. Tricep Dips — Have a bench or stair handy. Place the heel of your hand on the edge of a bench, fingers pointing towards your booty. Feet can be straight or bent. Lower down until elbows are a 90 degree angle and then press back up engaging the triceps.

If this bothers your wrist, grab a pair of dumbbells and hold them straight over your head. Lower the dumbbells behind your head , and then extend the back up to starting position keeping elbows close by your ears. Bent Over Rows — Grab a pair of heavy dumbbells and bent forward at the hips about 45 degrees. Let weights hand down under shoulders. Keeping elbows close by sides, row weights up to meet rib cage, pressing shoulders down and away from ears while pinches shoulder blades together.

Lower weights back down to starting position. Low to High Plank — One of my favorite moves! Start in a plank position on your hands. One at a time, lower down into a forearm plank.

Then march right back up into a high plank. Engage your core and trying to keep your hips from rocking side to side. This move can also be done on your knees. Do each move in set 1 a total of 2 times through. Take a 2 minute break and then do set 2. Similarly, do 2 rounds total of each move. Set 2 12 Squat Pulse 24 Step Ups 12 each leg, dumbbells optional For mountain climbers, shoulder taps and hover jacks, place hands on an exercise bench so that your heart is elevated above baby.

Similar for the burpee, put hands on an exercise bench. As with all my prenatal workout for the prenatal workout guide, this one is broken up into 2 sets. Do 2 rounds of the first 4 moves. Take a short break and then do 2 rounds of the next 4 moves. Do the first 4 moves back to back for 2 consecutive sets. Take a short break and then two two consecutive sets of the next 4 moves. Take a short break and then if you have the energy and time, do one giant set of every exercise so you end up doing each move 3 times total!

Talk to your doctor before you start a new workout routine. So this workout is great to do pregnant or not. If you have problems, ask your midwife or doctor to refer you to a specialist physiotherapist.

The plan is wonderful for any woman out there regardless of being a mom or not. Do 3 resistance based workouts per week. The calendar is our pregnancy workout. After about 6 weeks, your doctor will probably advise that you can start to resume your regular exercise routine.

While setting a large end goal, set smaller daily goals and challenges to complete and motivate yourself to stay focused and determined. Women who exercise regularly often feel better about themselves and their changing body during pregnancy. It also makes a fantastic postpartum program though.

Exercises in this booklet as soon as you feel able. Partial squats the water should be at chest level. Click the calendar graphic above, or click here to download your pregnancy workout plan pdf. Pin On Workout Plan. Pin On Get Active. Boiled Egg Diet Printable. View all posts by archivepdf. Your email address will not be published. Start as soon as possible!

Monday works well. Each plan is coupled with the online streaming workouts from Beachbody On Demand. Beachbody On Demand comes with a free 2-week trial , which can be extended to a 3-month, 6-month, or month subscription to cover the entirety of your pregnancy term. The cool part of this? The rest of your family can now also enjoy the benefits of Beachbody On Demand!

Read more: The benefits of training through Beachbody On Demand. Instead, we created a 3-week calendar designed to be repeated throughout the first, second, and third trimester. We did this because, as your body changes, it will react differently to the workouts. By following pregnancy exercises for first, second, and third trimester again, you can track your progress and how you feel. Plus, you can personally extend out the calendar by adding in other forms of fitness that you love, or that your doctor recommends, such as walking or swimming.

While our program does not require any weights, if your doctor approves, go ahead and do pregnancy workouts with weights. The level of fitness you had before pregnancy is a key indicator of how hard you can work out throughout your pregnancy.

The more power to you! Go ahead. You can stream these workouts on your phone, tablet, or laptop and even download up to seven workouts for offline viewing. Most find that they are more consistent when they can do pregnancy exercises at home. The more you have, the better, but you can always modify the moves so they fit in your available space. These pregnancy exercises for mothers during 1st, 2nd, and 3rd trimester are beginner or entry-level fitness.

The best part is that some of the more advanced workouts include both a modifier and an intensifier, so that you can customize your level of exertion. No, we are not the personal trainers recording these videos. These are world-renowned, master trainers like Autumn Calabrese who have professionally designed programs marketed through Beachbody.

We have experience doing these workouts with the trainers live as well as on our own. Many of these programs are specifically prenatal workouts, while others include entry-level programs that mothers have done and swear by. The billing address on the credit card used to create the account must be from the US, Canada, or the UK. Ask if they can do you a favor. After eight years working in the corporate world as engineers, we left our high-powered jobs to tackle our true passion — helping couples engineer their best lives.

The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship as a couple.

We bring healthy couples practical tips and life-changing ideas based on science. About us Contact us. Pregnancy Workout Plan by Trimester. What To Expect? Below are sneak peek pregnancy workout videos for each trimester.