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My 2nd Trimester #FitPregnancy Fitness Routine

Tuesday, February 25, 2020

I want to start out by saying, I am not a personal trainer. I am not a fitness expert. None of that I post is meant to be taken as fact. Before starting ANY exercise routine, you should speak with your doctor as everybody and situation is unique. This is especially important if you are pregnant.

This is my personal fitness routine. I am in the middle of my 2nd trimester of pregnancy right now. I was cleared by my doctor to workout when I felt up to it, in fact, she wanted me to stay active through this pregnancy, even though I’ve suffered the loss of a newborn followed by two early miscarriages. I just have to keep the impact out of everything, which means no more jumping or running.

I quit my old gym in my first trimester. I loved that gym, and the girls I worked out with, but I knew the workouts were going to be too intense for me and I was going to have a hard time modifying when everyone else was in beast mode around me. Plus, I couldn’t afford the monthly cost on top of the new cost of not-quite-high-risk prenatal care.

So, I’ve moved to a new gym, that is a quarter of the monthly cost, and has cardio equipment available as well as a full weight room.

I work out Monday through Friday, giving myself both Saturday and Sunday as R&R days. I work out between 45 minutes and 60 minutes each session, including a warmup, cool down and stretching period.

Monday, Wednesday and Friday are cardio/strength days.

I start with a 10-15 minute warm up, either on the treadmill, elliptical or bike, depending on what’s available and what draws me in first.

Monday’s routine looks like this:

15 squats with upright row
20 back lunges with hammer curl (10 each side, working up to a full 20 each side)
20 standing side crunches (each side) (because I can no longer lay flat on my back)
15 deadlifts (my favorite exercise!!)
20 standing bicycle crunches (each side)
15 pushups (on knees, box or wall)
15 squats with bicep curl to shoulder press

Followed by a 10-minute cool down on the treadmill and stretches.

Wednesday starts and ends the same way:

15 goblet squats
20 dumbbell side bends (each side)
15 overhead triceps extensions (make sure you have a weight in each hand!)
20 lateral lunges with front raises (each side)
20 standing bicycle crunches (each side)
15 donkey kicks (each side, with or without weight)
15 bird dog (each side, hold a few seconds before lowering arms and legs)
15 pushups (knees, bench or wall)

Friday, again same warm up, cool down and stretch as before:

20 back lunges with hammer curl (10 each side, working up to the full 20 each side)
20 squat and press
20 deadlifts
15 triceps dips
15 pushups (knees, bench or wall)
15 bent over rows (each side)
Hold plie squat and 20 upright rows
15 lateral raises (each side)
20 bicep curls (each side)

Tuesday and Thursday are my cardio days and I set intervals on either the treadmill or elliptical machine and do about an hour plus the cooldown and stretch.

Right now, since I’m starting up again, after several months off of exercise, I do these routines only one time around, and use 5-10 lb weights. I won’t increase my weight during pregnancy, but am hoping to work up to 2-3 rounds.

This routine is gentle enough that you could also use it if you’re just starting out on a weight routine. My mom comes along with me and I’m showing her how to do the moves and helping her work her way up in both reps and weight.

I am definitely looking forward to the day I can add back in some of my favorite exercises and running again. Then my routine will change once again. But for now, the focus is keeping my body strong to carry and birth this baby and have a quick recovery afterward.
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