2 | 2019 Pregnancy Fitness Plan
To my two beautiful boys, Leo and Beckham
Thank you for being the greatest inspirations in my life.
You are my reason for striving to be the happiest, healthiest
mama I can be. I love you both beyond words.
3 | 2019 Pregnancy Fitness Plan
THANK YOU
I want to extend a big thank to the amazing women who make up the LG Team and two special women who helped
make this plan the visual beauty that it is. Christina, you’ve designed every LG program with me and I couldn’t be
prouder of this one. You embody everything an LG Sister is and I am so thankful for you. Jenn, you gave me so much
confidence as a new mom taking all these photos. They came out beautifully as always and I am grateful for you and
our friendship.
DISCLAIMER
By consuming this content and/or purchasing this product - whether obtained directly from LaurenGleisberg.com/
Lauren Gleisberg LLC/Lauren Gleisberg herself (collectively “LG”) or via a third party - you understand and agree to the
following:
You agree that you are 18 years of age or older. You understand that Lauren Gleisberg is not a physician or registered
dietician and that the Mom Plan offers health, fitness and nutritional information that is designed for educational and
general informational purposes only. Lauren Gleisberg shares guidance based on her personal experience only.
Before beginning this Mom Plan (the “Plan”) or taking any advice from LG , you agree to consult your healthcare
provider and receive approval for use of the Plan. Material in the Plan is not a substitute for medical advice, and you
should discuss all aspects of the Plan with your doctor prior to use.
Working out involve risks. You agree that you are consuming and following the content provided by LG at your free
will and assume all risks and responsibility associated with use of the Plan for yourself, children, and unborn children.
You agree to release, indemnify and hold harmless Lauren Gleisberg, Lauren Gleisberg LLC, all of its representatives,
employees, heirs, agents, and contractors from any and all responsibility with respect to any and all injuries, disability,
death or any other issues that may arise as a result of your use of the Plan.
You understand and acknowledge that you take full responsibility for your health, life, and well-being, as well as the
health, lives and well-being of your family and born and unborn children. Every person, every pregnancy, and every
post-partum experience is different, and you acknowledge that use of the Plan is not a guarantee of a healthy weight
gain, weight loss, improved fitness, healthy delivery, or recovery. You agree that Lauren Gleisberg and Lauren Gleisberg
LLC are not liable for the interpretation or use of any information provided. The use of any and all information shared is
entirely at your own risk. Further, the Plan is not intended to diagnose, treat, cure, or prevent any disease or condition.
TABLE OF
CONTENTS
5
Welcome
6
Exercise + Pregnancy
7
My Prenatal Experience
9
Why I Chose to Primarily Lift Weights
10
Prenatal Modifications
11
Activation + Alignment
12
Plan Overview
13
Mama Instincts
14
The Workouts: 1st Trimester
60
The Workouts: 2nd Trimester
113
The Workouts: 3rd Trimester
170
Congratulations
4 | 2019 Pregnancy Fitness Plan
5 | 2019 Pregnancy Fitness Plan
WELCOME
Welcome to your pregnancy fitness plan: a plan I wrote to provide you with all the tools and resources you
need to look and feel your best during this prenatal phase.
I created these Mom Plans because I saw a gap in the market. Pregnancy is a precious time and we need
workouts that are safe yet effective. I also believe it is a time when women should continue to prioritize their
needs.
When I became a mom to my two boys, Leo and Beckham, I quickly learned that I could not pour from an
empty cup. Making time for myself through workouts helped me be my best self and therefore, the best
mom I can be.
I also learned that being a mom-to-be and being a mom in general requires great time management.
Another gap I encountered with pregnancy and postpartum workouts was the lack of efficiency. If I am going
to take time out of my life to work out, I want the workouts to be effective. That is exactly what you will find in
my Mom Plans.
These plans are so special to me. I truly feel as though I experienced enjoyable, healthy pregnancies and a
quick recovery because of these Mom Plans. I used them with both of my boys and I couldn’t be prouder of
the results I personally experienced.
It is an honor to share these plans with you. I hope they help you feel more energized, comfortable,
confident, happy and healthy. I am grateful to be able to support you during this special time in your life.
Let’s get going!
XO
Lauren
6 | 2019 Pregnancy Fitness Plan
EXERCISE +
PREGNANCY
BENEFITS
The best place to begin is with a discussion on why
we should stay active while pregnant. According
to ACOG (American College of Obstetricians
and Gynocologists), “if you are healthy and your
pregnancy is normal, it is safe to continue or start
most types of exercise.”
EXERCISING DURING
PREGNANCY MAY HELP
•
reduce backaches, constipation, bloating
and swelling
•
decrease your risk of gestational diabetes,
preeclampsia and cesarean delivery
As a general rule of thumb - something ACOG
suggests and something my OB suggested to me
- how you were working out prior to pregnancy
is generally safe to continue during pregnancy
with necessary modifications. In most cases, it is
even recommended to stay physically active while
pregnancy; of course, your heath care provider’s
approval is required before you begin any exercise
plan.
•
maintain and promote muscle strength
•
promote healthy weight gain
•
boost your energy and mood
•
improve overall well-being
•
keep proper posture as your body changes
•
aid in better sleep
•
ability to cope with labor pains
•
With both of my pregnancies, I found one of the
greatest challenges was staying motivated to
workout. Keeping in mind the many benefits of
exercising during pregnancy helped me want to
workout, which I did all the way up until I gave birth.
shorter labor due to strong muscles required for
pushing
•
quicker postpartum recovery
•
faster return to pre-pregnancy weight
I often say that when we understand the why (as in
why exercise during pregnancy is beneficial), we are
more likely to stick with it, so here are some of the
top benefits.
NOTE: you must consult with your heath
care provider before starting any new
exercise routine or this plan
“I experienced all of those benefits and I believe
exercising during pregnancy aided in my pleasant,
comfortable pregnancy and quick recovery.”
Sources
https://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy?IsMobileSet=false
http://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/
- LG
7 | 2019 Pregnancy Fitness Plan
MY PRENATAL
EXPERIENCE
I worked out up until my due date with both of my pregnancies. It was without a doubt one of the best
decisions I made for myself and my babies while pregnant. When you become a mom, you realize more than
ever that you can’t pour from an empty cup. Being the best mom you can be starts with you feeling the very
best you can. Exercising during and after pregnancy is not selfish rather a form of self love. I wanted to share
a few things from my prenatal fitness experience that I thought you may find helpful.
Exercising During Pregnancy
Helped Me Feel Like Me
Pregnancy can be a mental struggle as much as
it can be a physical struggle. For me, this was
especially true. I am a go-getter, a doer, a mover
and a shaker. I like to tackle my to do list and I thrive
off of accomplishments. Pregnancy forces you to
slow down a bit, which was difficult for me to accept
at times.
Because exercise is such a big part of who I am,
keeping up with my workout regimen helped me
feel most like me during a time when everything was
changing. The gym became my place to focus on
myself. You know weight training is my favorite style
of exercise, so I chose to stick with that and add in
cardio and stretching: all of which you will find in
this plan.
8 | 2019 Pregnancy Fitness Plan
MY PRENATAL
EXPERIENCE
Shift from Looking Good to
Feeling Good and Being Healthy
At some point during pregnancy, you make the mental shift from working out to look good to working out
to feel good and to stay healthy. It’s not always easy to feel your body getting bigger and to become more
physically limited - I struggled with that.
I learned that the more active I remained, the better I felt: physically and mentally.
Physically, this becomes especially true as pregnancy progresses. The last trimester of pregnancy can be
uncomfortable. Motion is lotion. The more I moved, the better I felt. On days I didn’t want to go to the gym, I
did it anyway simply because I knew I would feel better after.
Mentally, when it comes to exercise, let’s look at the science. Exercise releases endorphins. Endorphins are
called the “happy hormone” because they interact with receptors in the brain to reduce the perception of
pain. They also trigger positive, euphoric feelings within the body similar to what would be the effects of
morphine. Working out throughout my pregnancies was beneficial for my mental health and overall wellbeing.
Many of you are familiar with my first son, Leo and his fibular hemimelia diagnosis that we discovered at his
20 week anatomy scan. If you haven’t read it, you can read this blog post I made regarding Leo’s leg. This
opened my eyes to how important it is to prioritize health during pregnancy for both myself and my baby.
We are given the privilege of growing a precious life inside of us; I tried to maintain the perspective that it
was my job to help him grow into a healthy, strong human and that began with me.
Pregnancy = Postpartum
There seems to be a greater focus on postpartum fitness and “getting your pre-baby body back” than there
is a focus on prenatal fitness. This is something I noticed and an area where I thought I could offer a better
solution for myself and others.
What we do during our 9 months of pregnancy highly impacts our postpartum experience. I entered both
pregnancies with the mindset that if I continued to keep up with my healthy lifestyle, I could make my
postpartum recovery easier and get back to my pre-baby fitness level faster.
Let’s be real… pregnancy can often be used as an excuse to give into every craving and become less active.
Of course, I worked out less than normal and of course, I enjoyed more treats. Still, I continued to eat
nutrient-dense, balanced meals and workout as often as I felt I could.
I credit a lot of my postpartum “success” to what I did while pregnant. I don’t want to ever promote
pregnancy as a time to tighten up your nutrition or to become more series in the gym; that’s not what I am
suggesting. I just want to share that I made my postpartum journey easier by working out and eating mildly
healthy while pregnant.
https://laurengleisberg.com/leos-leg-part-1/
WHY I CHOSE TO
PRIMARILY LIFT
WEIGHTS
9 | 2019 Pregnancy Fitness Plan
You will need your healthcare provider’s approval before beginning this exercise plan or any prenatal
workouts. Like I mentioned, my OB gave me the instructions that I could continue working out in the same
style that I had been doing prior to becoming pregnant. For me, I lift weights, so that is what I continued
during pregnancy.
Why I Lifted Weights While Pregnant
1
Muscle = Increased BMR
This is one of the top reasons I like weight training in general and why I found it beneficial during pregnancy. In
general, our muscle cells are metabolic furnaces; they eat up calories just to sustain themselves. This means
that more muscle can lead to an increased BMR (basal metabolic rate), which is the amount of calories we burn
at rest.
Weight training is the most effective workout method I’ve found to build and sustain muscle. During pregnancy, I
lifted to promote muscle mass, which in turn helped me continue to burn a high amount of calories even as my
workouts slowed down.
2
STRENGTH, YOU NEED IT
Hands down the greatest benefit I found to lifting while pregnant was my strength. A growing belly and a
changing body requires a strong mama. Lifting allowed me to stay strong as my body changed.
Pregnancy leads up to one big moment: childbirth. You will need all the strength possible to get yourself across
that finish line and deliver your precious baby. Lifting throughout pregnancy helped me feel strong throughout
those 9 months and on that one, very important delivery day.
3
MORE OF WHAT MAKES YOU FEEL LIKE YOU
The theme of everything I share for a healthy, happy prenatal and postnatal experience has to do with you
feeling your very best. I enjoy weight training on a regular basis. I knew the best way for me to feel most like
myself was to continue lifting throughout pregnancy. With your healthcare provider’s consent, do more of what
makes you feel like you.
10 | 2019 Pregnancy Fitness Plan
PRENATAL
MODIFICATIONS
L ower I mpact due to
I ncreased F lexibility
It is the body’s job during pregnancy to prepare us
for delivery. One of the changes you can expect
to notice is an increase in flexibility. Pregnancy
hormones, like relaxin, cause connective tissues
like those that support our joints to become more
relaxed. This is helpful for childbirth but something
we have to be aware of during workouts. This
increased flexibility and joint mobility puts us at
a greater risk of injury, which is why I eliminate
high-impact exercises and move through exercises
slowly.
PRECAUTIONS TO TAKE
•
Hydrate properly before, during and after
your workout
•
Avoid holding your breath during exercises
•
Keep from lifting maximally
•
Limit exercises that require you to lie on
your back •
Exercise in climate controlled environments to
prevent overheating
•
Know the warning signs to look for if you need to
stop exercise & contact your healthcare provider
immediately
L ighter W eight + P roper
F orm to K eep B alanced
A growing baby and belly leads to a shift in our
center of gravity. You can expect to feel less stable
as pregnancy progresses, which is why I lower
the weight I use. I also focus on core activation
and proper alignment to keep balanced during
workouts. See the following page for proper form.
L ower I ntensity to
A ccommodate a
D ecrease in E ndurance
The first major change I notice during pregnancy is
that my cardiovascular endurance and breathing
change. Pregnancy brings a greater oxygen demand
and an increased pressure of the uterus on the
diaphragm. You can expect to become short of
breath more easily during pregnancy. For this
reason, I lower my overall workout intensity.
“Trust yourself! You know your body more than
anyone else, so listen to the cues it gives you.”
11 | 2019 Pregnancy Fitness Plan
ACTIVATION +
ALIGNMENT
ACTIVATION
ALIGNMENT
Belly Button to Spine
Proper Posture
Proper form begins with an activated core. To
effectively engage the core muscles, think of
drawing your belly button into your spine.
Below, I will outline the simple steps to align your
body. It is especially important to align your body
and keep your core properly activated during all
exercises.
Practice this in a standing position with feet hipwidth apart. As you draw your belly button back
to your spine, you will notice your pelvis slightly
rotates to a neutral position and your chest opens
up. These are signs you are practicing this check
correctly and engaging your deep core muscles.
You will want to perform all your exercises from this
core-engaged position.
https://laurengleisberg.com/leos-leg-part-1/
•
Begin with your feet pointing forward
•
Hold your head high and keep the chin in
•
Ever so slightly pinch together your shoulder
blades to open the chest
•
Slightly rotate your pelvis to a neutral position
(your butt should not be sticking out and your
tailbone should not be completely tucked under)
•
A straight line should run from your head,
through your shoulders, hips and knees and
down to your feet)
12 | 2019 Pregnancy Fitness Plan
PLAN OVERVIEW
INSTRUCTIONS
These weighted workouts are designed to take around 30 minutes or less to complete. However, the exact
time will depend on how long it takes you to complete each movement and how long you decide to rest.
The workouts are divided by trimester and decrease in intensity and frequency as pregnancy progresses.
Further, each trimester is broken down by each week of your pregnancy for an easy-to-follow format. Each
page contains a new workout and there are photo demonstrations of every exercise to help demonstrate
form.
Equipment Needed:
E xercise B all
Get Mine Here!
2 S ets of D u mbbells
(1 lighter, 1 heavier)
Get Mine Here & Here!
resistance band
foam roller
Get Mine Here!
Get Mine Here!
You may choose to substitute in additional equipment like a barbell, cable machine or any gym equipment
but above are the basics required for the workouts.
mama instincts
13 | 2019 Pregnancy Fitness Plan
As you will soon learn, trusting your mama instincts will help you navigate through
this next chapter of your life. You may hear a lot of outside chatter but the little voice
in your head… the gut feeling you get… that intuition… allow that to be your guiding
force.
I find this to be true for my workouts as well. You know your body best, especially
during pregnancy. You can use these workouts as a guide but never let these
suggestions override your mama instincts or your health care provider’s
recommendations.
In these workouts, you will see suggestions for sets, reps and rests. Those are
simply suggestions. If you’re extra tired one day, listen to your mama instincts and
scale back on the sets. If you’re noticing you get winded faster, listen to your mama
instincts and rest longer. You know what I mean!
Modifying this plan is the best thing you can do for both yourself and your baby. You
will still be experiencing all of the great benefits of exercising while pregnant. Plus, I
personally feel my best when I am trusting my mama intuition.
You’ve got this, mama…
14 | 2019 Pregnancy Fitness Plan
WORKOUTS
Weeks 5-13
1 TRIMESTER
st
You just found out you’re expecting a baby… congratulations! Now, you are likely wondering how you
proceed with working out while pregnant. First things first, ask your healthcare provider! I’m not a medical
professional and because every mama’s needs are different, I do not suggest working out unless you have
your doctor’s approval.
These are the exact workouts I followed in my 1st trimester while pregnant with both of my boys. You’ll
notice that these workouts are fairly similar to a typical LG style workout with a few modifications. Overall, I
lowered the intensity of my workout. This comes through lowering the weight being used and resting for as
long as needed (even if it’s different than the suggested rest).
The greatest workout challenge in the first trimester, for me, was a lack of energy. The first trimester is often
accompanied with fatigue and nausea, so the motivation to workout is lessened. I focused on working out
during the times of the day I felt my best. I also noticed that working out actually helped with my energy and
overall wellbeing - that is motivation!
Just a few notes… these workouts begin at week 5 because most women don’t find our they are pregnant
until week 5 or after. Also, as for training, in the first trimester, I continued to do exercises that involved a
push up position as well as ones where I would lay on my back. This felt great for me but listen to your body
and healthcare provider in doing what is best for you. As my belly got bigger, I slowly eliminated both of
those types of exercises.
You may also add in cardio where you see fit. Finally, I arrange the workouts by number (days 1-5 for
example) so that you can pick the days of the week you decide to work out.
Day
Day
Day
Day
Day
1
2
3
4
5
Legs
Back + Biceps
Chest + Triceps
Cardio
Shoulders + Glutes (optional)
WEEK 5
15 | 2019 Pregnancy Fitness Plan
Day 1
donkey kicks
fire hydrants
(Complete 1 round)
ACTIVATION CIRCUIT
1
Legs
WEIGHT TRAINING WORK SETS
+
+
10
2
4
6
10
REPS/SIDE
3
SETS
hip thrusts
SETS
3
wide stance squats
REPS
Instructions
3
REPS
5
15
REPS
close stance squats
12
REPS
20
REPS
REPS
3
back squats
SETS
walking lunges
SETS
3
donkey kicks
+
+
12
12
15
calf raises
+
REPS/SIDE
stiff leg deadlifts
(Complete 1 round)
FINISHING CIRCUIT
goblet squats
fire hydrants
+
10
REPS/SIDE
10
REPS/SIDE
This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
(to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
15
REPS
15
REPS/SIDE
WEEK 5
Day 2
Back + Biceps
2
bicep curls
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
bent over rows
( 20 sec. on | 10 sec. off )
1
16 | 2019 Pregnancy Fitness Plan
4
wide curls
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
pullover
( 20 sec. on | 10 sec. off )
3
6
7 ROUNDS
7 ROUNDS
Instructions
bicep curls
( 20 sec. on | 10 sec. off )
seated row
( 20 sec. on | 10 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 5
Day 3
1
Rest 30 seconds before moving on
to the next exercise.
30 seconds
flyes
5
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bent knee
tricep dips
4
Rest 30 seconds before moving on
to the next exercise.
30 seconds
floor
press
3
Chest + Triceps
30 seconds
incline
push ups
2
17 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
30 seconds
knee
push ups
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 5
18 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
lunge stretch
20 SEC
thread the needle stretch
20
2
4
SEC
glute stretch
20 SEC
childs pose stretch
20 SEC
WEEK 5
19 | 2019 Pregnancy Fitness Plan
Day 5
15
side lateral raises
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
arnold press
SETS
3
15
REPS
10
straight leg glute kickbacks
upright rows
3
15
SETS
REPS
15
squat to press
REPS/SIDE
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
15
squat to front raise
REPS
(Complete 3 rounds)
1
Shoulders + Glutes (Optional)
sumo deadlifts
Instructions
3
SETS
15
REPS
6
curtsy lunge
3
SETS
10
REPS/SIDE
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
WEEK 6
20 | 2019 Pregnancy Fitness Plan
Day 1
2
wide stance squats
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
roll downs
( 20 sec. on | 10 sec. off )
1
Legs
4
reverse lunges (left)
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
reverse lunges (right)
( 20 sec. on | 10 sec. off )
3
6
7 ROUNDS
7 ROUNDS
Instructions
tippy toe walks
( 20 sec. on | 10 sec. off )
plie toe squats
( 20 sec. on | 10 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 6
21 | 2019 Pregnancy Fitness Plan
Day 2
15
bent over rows
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
pullover
SETS
3
15
REPS
10
single arm bench rows (right)
deadlift
3
SETS
15
REPS
10
single arm bench rows (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
10
rear delt flyes
REPS
(Complete 3 rounds)
1
Back + Biceps
bicep curls
Instructions
3
SETS
15
REPS
6
hammer curls
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 6
Day 3
Chest + Triceps
10
incline push ups
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
floor press
3
SETS
3
15
REPS
15
knee push ups
flyes
3
SETS
15
REPS
15
tricep rockers
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
15
tricep kickbacks
REPS
(Complete 3 rounds)
1
22 | 2019 Pregnancy Fitness Plan
skullcrushers
Instructions
3
SETS
15
REPS
6
overhead tricep extensions
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 6
23 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
FOAM ROLL: quadriceps
1 MIN
FOAM ROLL: calves
1
2
4
MIN
FOAM ROLL: glutes
1 MIN
FOAM ROLL: hip flexors
1 MIN
WEEK 6
24 | 2019 Pregnancy Fitness Plan
Day 5
1
Shoulders + Glutes (Optional)
glute kickbacks, bent knee (right)
12
REPS
12
glute kickbacks, bent knee (left)
REPS
side punches
REPS
shoulder press
REPS
close stance squat
REPS
donkey kicks (left)
REPS
SUPERSET 1
(Complete 3 rounds)
+
2
15
goblet squats
REPS
15
SUPERSET 2
(Complete 3 rounds)
+
3
15
front squats
REPS
15
SUPERSET 3
(Complete 3 rounds)
+
4
10
wide stance squat
REPS
10
SUPERSET 4
(Complete 3 rounds)
+
donkey kicks (right)
SUPERSET 5
(Complete 3 rounds)
5
Instructions
15
REPS
15
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 7
25 | 2019 Pregnancy Fitness Plan
Day 1
donkey kicks
fire hydrants
(Complete 1 round)
ACTIVATION CIRCUIT
1
Legs
WEIGHT TRAINING WORK SETS
+
+
10
2
4
6
10
REPS/SIDE
3
SETS
hip thrusts
SETS
3
wide stance squats
REPS
Instructions
3
REPS
5
15
REPS
close stance squats
12
REPS
20
REPS
REPS
3
back squats
SETS
walking lunges
SETS
3
donkey kicks
+
+
12
12
15
calf raises
+
REPS/SIDE
stiff leg deadlifts
(Complete 1 round)
FINISHING CIRCUIT
goblet squats
fire hydrants
+
10
REPS/SIDE
10
REPS/SIDE
This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
(to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
15
REPS
15
REPS/SIDE
WEEK 7
Day 2
Back + Biceps
2
bicep curls
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
bent over rows
( 20 sec. on | 10 sec. off )
1
26 | 2019 Pregnancy Fitness Plan
4
wide curls
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
pullover
( 20 sec. on | 10 sec. off )
3
6
7 ROUNDS
7 ROUNDS
Instructions
bicep curls
( 20 sec. on | 10 sec. off )
seated row
( 20 sec. on | 10 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 7
Day 3
1
Rest 30 seconds before moving on
to the next exercise.
30 seconds
flyes
5
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bent knee
tricep dips
4
Rest 30 seconds before moving on
to the next exercise.
30 seconds
floor
press
3
Chest + Triceps
30 seconds
incline
push ups
2
27 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
30 seconds
knee
push ups
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 7
28 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
lunge stretch
20 SEC
thread the needle stretch
20
2
4
SEC
glute stretch
20 SEC
childs pose stretch
20 SEC
WEEK 7
29 | 2019 Pregnancy Fitness Plan
Day 5
15
side lateral raises
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
arnold press
SETS
3
15
REPS
10
straight leg glute kickbacks
upright rows
3
15
SETS
REPS
15
squat to press
REPS/SIDE
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
15
squat to front raise
REPS
(Complete 3 rounds)
1
Shoulders + Glutes (Optional)
sumo deadlifts
Instructions
3
SETS
15
REPS
6
curtsy lunge
3
SETS
10
REPS/SIDE
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
WEEK 8
30 | 2019 Pregnancy Fitness Plan
Day 1
2
wide stance squats
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
roll downs
( 20 sec. on | 10 sec. off )
1
Legs
4
reverse lunges (left)
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
reverse lunges (right)
( 20 sec. on | 10 sec. off )
3
6
7 ROUNDS
7 ROUNDS
Instructions
tippy toe walks
( 20 sec. on | 10 sec. off )
plie toe squats
( 20 sec. on | 10 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 8
31 | 2019 Pregnancy Fitness Plan
Day 2
15
bent over rows
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
pullover
SETS
3
15
REPS
10
single arm bench rows (right)
deadlift
3
SETS
15
REPS
10
single arm bench rows (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
10
rear delt flyes
REPS
(Complete 3 rounds)
1
Back + Biceps
bicep curls
Instructions
3
SETS
15
REPS
6
hammer curls
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 8
Day 3
Chest + Triceps
10
incline push ups
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
floor press
3
SETS
3
15
REPS
15
knee push ups
flyes
3
SETS
15
REPS
15
tricep rockers
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
15
tricep kickbacks
REPS
(Complete 3 rounds)
1
32 | 2019 Pregnancy Fitness Plan
skullcrushers
Instructions
3
SETS
15
REPS
6
overhead tricep extensions
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 8
33 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
FOAM ROLL: quadriceps
1 MIN
FOAM ROLL: calves
1
2
4
MIN
FOAM ROLL: glutes
1 MIN
FOAM ROLL: hip flexors
1 MIN
WEEK 8
34 | 2019 Pregnancy Fitness Plan
Day 5
1
Shoulders + Glutes (Optional)
glute kickbacks, bent knee (right)
12
REPS
12
glute kickbacks, bent knee (left)
REPS
side punches
REPS
shoulder press
REPS
close stance squat
REPS
donkey kicks (left)
REPS
SUPERSET 1
(Complete 3 rounds)
+
2
15
goblet squats
REPS
15
SUPERSET 2
(Complete 3 rounds)
+
3
15
front squats
REPS
15
SUPERSET 3
(Complete 3 rounds)
+
4
10
wide stance squat
REPS
10
SUPERSET 4
(Complete 3 rounds)
+
donkey kicks (right)
SUPERSET 5
(Complete 3 rounds)
5
Instructions
15
REPS
15
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 9
35 | 2019 Pregnancy Fitness Plan
Day 1
1
Legs
clam raises (right)
15
REPS
15
clam raises (left)
REPS
plie squats
REPS
back squats
REPS
front squats
REPS
wide stance squats
REPS
SUPERSET 1
(Complete 3 rounds)
+
2
hamstring roll outs
15
REPS
15
SUPERSET 2
(Complete 3 rounds)
+
3
15
glute bridge
REPS
15
SUPERSET 3
(Complete 3 rounds)
+
4
squatted walks (forward)
10
REPS/SIDE
15
SUPERSET 4
(Complete 3 rounds)
+
roll downs
SUPERSET 5
(Complete 3 rounds)
5
Instructions
15
REPS
15
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 9
Day 2
1
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
pullover
5
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
wide
curls
4
Rest 30 seconds before moving on
to the next exercise.
30 Seconds/SIDE
single arm
bench rows
3
Back + Biceps
30 Seconds
standing rear
delt flyes
2
36 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
bicep
curls
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 9
37 | 2019 Pregnancy Fitness Plan
Day 3
2
overhead tricep extensions
6 ROUNDS
6 ROUNDS
( 20 sec. on | 10 sec. off )
floor press
( 20 sec. on | 10 sec. off )
1
Chest +Triceps
4
flyes
6 ROUNDS
3 ROUNDS/SIDE
( 20 sec. on | 10 sec. off )
opposite arm/leg tuck in
( 20 sec. on | 10 sec. off )
3
6
3 ROUNDS/SIDE
6 ROUNDS
Instructions
standing knee to eblow
( 20 sec. on | 10 sec. off )
tricep kickbacks
( 20 sec. on | 10 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 9
38 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
pike stretch
20 SEC
across the body stretch
20
2
4
SEC
butterfly stretch
20 SEC
overhead stretch
20 SEC
WEEK 9
Day 5
1
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
squat to
front raise
5
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
side lateral
raises
4
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
squat
to press
3
Shoulders + Glutes (Optional)
30 Seconds
glute bridge
+ Abduction
2
39 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
15 Seconds/SIDE
static squat
+ Reverse lunges
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 10
40 | 2019 Pregnancy Fitness Plan
Day 1
15
glute kickbacks (right)
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
sumo deadlifts
SETS
3
15
REPS
15
split squats (right)
back squats
3
SETS
15
REPS
15
split squats (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
15
glute kickbacks (left)
REPS
(Complete 3 rounds)
1
Legs
stiff leg deadlifts
Instructions
3
SETS
15
REPS
6
front squats
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 10
Day 2
seated row
Back + Biceps
2
20
SETS
REPS
2
15
2
2
bicep curls
SETS
bent over rows
SETS
bicep curls
SETS
hammer curls
SETS
20
REPS
ACTIVATION
1
41 | 2019 Pregnancy Fitness Plan
3
pullover
SETS
REPS
2
15
SETS
REPS
2
15
4
6
2
2
15
REPS
15
REPS
WORK SETS
5
rear delt flyes
7
wide curls
Instructions
SETS
REPS
8
2
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 10
42 | 2019 Pregnancy Fitness Plan
Day 3
1
Chest + Triceps
15
incline push ups
REPS
8
knee incline push ups
REPS
skullcrusher
REPS
tricep kickbacks
REPS
bent knee tricep dips
REPS
tricep rockers
REPS
SUPERSET 1
(Complete 3 rounds)
+
2
10
floor press
REPS
10
SUPERSET 2
(Complete 3 rounds)
+
3
10
flyes
REPS
10
SUPERSET 3
(Complete 3 rounds)
+
4
10
knee push ups
REPS
10
SUPERSET 4
(Complete 3 rounds)
+
overhead tricep extensions
SUPERSET 5
(Complete 3 rounds)
5
Instructions
15
REPS
15
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 10
43 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: glutes
1 MIN
foam roll: calves
1
2
4
MIN
foam roll: it band
1 MIN
foam roll: shins
1 MIN
WEEK 10
44 | 2019 Pregnancy Fitness Plan
Day 5
15
side lateral raises
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
arnold press
SETS
3
15
REPS
10
reverse lunge + knee up (right)
squat to front raise
3
SETS
15
REPS
10
reverse lunge + knee up (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
10
side punches
REPS
(Complete 3 rounds)
1
Shoulders + Glutes (Optional)
stiff leg deadlifts
Instructions
3
SETS
15
REPS
6
wide stance squats
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 11
45 | 2019 Pregnancy Fitness Plan
Day 1
1
Legs
clam raises (right)
15
REPS
15
clam raises (left)
REPS
plie squats
REPS
back squats
REPS
front squats
REPS
wide stance squats
REPS
SUPERSET 1
(Complete 3 rounds)
+
2
hamstring roll outs
15
REPS
15
SUPERSET 2
(Complete 3 rounds)
+
3
15
glute bridge
REPS
15
SUPERSET 3
(Complete 3 rounds)
+
4
squatted walks (forward)
10
REPS/SIDE
15
SUPERSET 4
(Complete 3 rounds)
+
roll downs
SUPERSET 5
(Complete 3 rounds)
5
Instructions
15
REPS
15
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 11
Day 2
1
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
pullover
5
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
wide
curls
4
Rest 30 seconds before moving on
to the next exercise.
30 Seconds/SIDE
single arm
bench rows
3
Back + Biceps
30 Seconds
standing rear
delt flyes
2
46 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
bicep
curls
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 11
47 | 2019 Pregnancy Fitness Plan
Day 3
2
overhead tricep extensions
6 ROUNDS
6 ROUNDS
( 20 sec. on | 10 sec. off )
floor press
( 20 sec. on | 10 sec. off )
1
Chest +Triceps
4
flyes
6 ROUNDS
3 ROUNDS/SIDE
( 20 sec. on | 10 sec. off )
opposite arm/leg tuck in
( 20 sec. on | 10 sec. off )
3
6
3 ROUNDS/SIDE
6 ROUNDS
Instructions
standing knee to eblow
( 20 sec. on | 10 sec. off )
tricep kickbacks
( 20 sec. on | 10 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 11
48 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
pike stretch
20 SEC
across the body stretch
20
2
4
SEC
butterfly stretch
20 SEC
overhead stretch
20 SEC
WEEK 11
Day 5
1
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
squat to
front raise
5
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
side lateral
raises
4
Rest 30 seconds before moving on
to the next exercise.
30 Seconds
squat
to press
3
Shoulders + Glutes (Optional)
30 Seconds
glute bridge
+ Abduction
2
49 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
15 Seconds/SIDE
static squat
+ Reverse lunges
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 12
50 | 2019 Pregnancy Fitness Plan
Day 1
15
glute kickbacks (right)
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
sumo deadlifts
SETS
3
15
REPS
15
split squats (right)
back squats
3
SETS
15
REPS
15
split squats (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
15
glute kickbacks (left)
REPS
(Complete 3 rounds)
1
Legs
stiff leg deadlifts
Instructions
3
SETS
15
REPS
6
front squats
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 12
Day 2
seated row
Back + Biceps
2
20
SETS
REPS
2
15
2
2
bicep curls
SETS
bent over rows
SETS
bicep curls
SETS
hammer curls
SETS
20
REPS
ACTIVATION
1
51 | 2019 Pregnancy Fitness Plan
3
pullover
SETS
REPS
2
15
SETS
REPS
2
15
4
6
2
2
15
REPS
15
REPS
WORK SETS
5
rear delt flyes
7
wide curls
Instructions
SETS
REPS
8
2
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 12
52 | 2019 Pregnancy Fitness Plan
Day 3
1
Chest + Triceps
15
incline push ups
REPS
8
knee incline push ups
REPS
skullcrusher
REPS
tricep kickbacks
REPS
bent knee tricep dips
REPS
tricep rockers
REPS
SUPERSET 1
(Complete 3 rounds)
+
2
10
floor press
REPS
10
SUPERSET 2
(Complete 3 rounds)
+
3
10
flyes
REPS
10
SUPERSET 3
(Complete 3 rounds)
+
4
10
knee push ups
REPS
10
SUPERSET 4
(Complete 3 rounds)
+
overhead tricep extensions
SUPERSET 5
(Complete 3 rounds)
5
Instructions
15
REPS
15
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 12
53 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: glutes
1 MIN
foam roll: calves
1
2
4
MIN
foam roll: it band
1 MIN
foam roll: shins
1 MIN
WEEK 12
54 | 2019 Pregnancy Fitness Plan
Day 5
15
side lateral raises
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
arnold press
SETS
3
15
REPS
10
reverse lunge + knee up (right)
squat to front raise
3
SETS
15
REPS
10
reverse lunge + knee up (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
10
side punches
REPS
(Complete 3 rounds)
1
Shoulders + Glutes (Optional)
stiff leg deadlifts
Instructions
3
SETS
15
REPS
6
wide stance squats
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 13
55 | 2019 Pregnancy Fitness Plan
Day 1
donkey kicks
fire hydrants
(Complete 1 round)
ACTIVATION CIRCUIT
1
Legs
WEIGHT TRAINING WORK SETS
+
+
10
2
4
6
10
REPS/SIDE
3
SETS
hip thrusts
SETS
3
wide stance squats
REPS
Instructions
3
REPS
5
15
REPS
close stance squats
12
REPS
20
REPS
REPS
3
back squats
SETS
walking lunges
SETS
3
donkey kicks
+
+
12
12
15
calf raises
+
REPS/SIDE
stiff leg deadlifts
(Complete 1 round)
FINISHING CIRCUIT
goblet squats
fire hydrants
+
10
REPS/SIDE
10
REPS/SIDE
This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
(to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
15
REPS
15
REPS/SIDE
WEEK 13
Day 2
Back + Biceps
2
bicep curls
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
bent over rows
( 20 sec. on | 10 sec. off )
1
56 | 2019 Pregnancy Fitness Plan
4
wide curls
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
pullover
( 20 sec. on | 10 sec. off )
3
6
7 ROUNDS
7 ROUNDS
Instructions
bicep curls
( 20 sec. on | 10 sec. off )
seated row
( 20 sec. on | 10 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 13
Day 3
1
Rest 30 seconds before moving on
to the next exercise.
30 seconds
flyes
5
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bent knee
tricep dips
4
Rest 30 seconds before moving on
to the next exercise.
30 seconds
floor
press
3
Chest + Triceps
30 seconds
incline
push ups
2
57 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
30 seconds
knee
push ups
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 13
58 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
lunge stretch
20 SEC
thread the needle stretch
20
2
4
SEC
glute stretch
20 SEC
childs pose stretch
20 SEC
WEEK 13
59 | 2019 Pregnancy Fitness Plan
Day 5
15
side lateral raises
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
arnold press
SETS
3
15
REPS
10
straight leg glute kickbacks
upright rows
3
15
SETS
REPS
15
squat to press
REPS/SIDE
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
15
squat to front raise
REPS
(Complete 3 rounds)
1
Shoulders + Glutes (Optional)
sumo deadlifts
Instructions
3
SETS
15
REPS
6
curtsy lunge
3
SETS
10
REPS/SIDE
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
60 | 2019 Pregnancy Fitness Plan
WORKOUTS
Weeks 14-26
2 TRIMESTER
ND
Welcome to the second trimester: weeks 14-26. Many women talk about the second trimester as “blissful”
and for me that was pretty true. I felt an increase in energy and while there are obvious physical limitations,
I wasn’t yet uncomfortable. During the second trimester of both of my pregnancies, I really enjoyed working
out.
In the second trimester workout plan, we will scale back by 1 workout per week. There are 3 weighted
workouts and 1 cardio/stretching workout in this section. You will notice a push/pull/legs/cardio training
split. If you are unfamiliar, this training spit is designed to promote muscle hypertrophy, ensuring we
target all of our muscle groups in just 3 workouts. Push workouts primarily target the chest, shoulders and
triceps. Pull workouts primarily target the back, biceps and rear deltoids. Leg workouts primarily target the
quadriceps, hamstrings, and glutes. As always, modify as you see fit.
Day
Day
Day
Day
1
2
3
4
Push
Legs
Pull
Cardio + Stretch
WEEK 14
61 | 2019 Pregnancy Fitness Plan
Day 1
1
Push
12
incline push ups
REPS
12
shoulder press
REPS
skullcrusher
REPS
upright rows
REPS
bent knee tricep dips
REPS
arnold press
REPS
SUPERSET 1
(Complete 3 rounds)
+
2
12
floor press
REPS
12
SUPERSET 2
(Complete 3 rounds)
+
3
side lateral raises
12
REPS
12
SUPERSET 3
(Complete 3 rounds)
+
4
12
tricep kickbacks
REPS
12
SUPERSET 4
(Complete 3 rounds)
+
overhead tricep extensions
SUPERSET 5
(Complete 3 rounds)
5
Instructions
12
REPS
12
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 14
62 | 2019 Pregnancy Fitness Plan
Day 2
squatted walks (right)
(Complete 1 round)
ACTIVATION CIRCUIT
1
Legs
15
WEIGHT TRAINING WORK SETS
4
6
15
REPS
3
SETS
stiff leg deadlifts
SETS
3
(Complete 1 round)
REPS
Instructions
3
REPS
5
12
REPS
side lunges (left)
10
REPS
15
REPS
REPS
3
wide stance squats
SETS
front squats
SETS
3
goblet squats
+
+
10
15
12
abductors (left)
+
REPS
sumo deadlifts
side lunges (Right)
abductors (Right)
+
+
2
FINISHING CIRCUIT
squatted walks (left)
squat pulses
+
10
REPS
10
REPS
This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
(to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
12
REPS
12
REPS
WEEK 14
Day 3
1
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bicep
curls
5
Rest 30 seconds before moving on
to the next exercise.
30 seconds
wide
curls
4
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bent over
rows
3
Pull
30 seconds
bent over
rear delt flyes
2
63 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bent over
rear delt flyes
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 14
64 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: quadriceps
1 MIN
foam roll: it band
1
2
4
MIN
foam roll: hip flexor
1 MIN
foam roll: calves
1 MIN
WEEK 15
Day 1
Push
2
knee INCLINE push ups
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
flyes
( 20 sec. on | 10 sec. off )
1
65 | 2019 Pregnancy Fitness Plan
4
side punches
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
shoulder press
( 20 sec. on | 10 sec. off )
3
6
7 ROUNDS
7 ROUNDS
Instructions
bent knee tricep dips
( 20 sec. on | 10 sec. off )
tricep kickbacks
( 20 sec. on | 10 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 15
66 | 2019 Pregnancy Fitness Plan
Day 2
1
Legs
clam raises (right)
12
REPS
12
clam raises (left)
REPS
back squats
REPS
split squats (left)
REPS
goblet squats
REPS
calf raises
REPS
SUPERSET 1
(Complete 3 rounds)
+
2
12
stiff leg deadlifts
REPS
12
SUPERSET 2
(Complete 3 rounds)
+
3
split squats (right)
10
REPS
12
SUPERSET 3
(Complete 3 rounds)
+
4
step ups
10
REPS/SIDE
12
SUPERSET 4
(Complete 3 rounds)
+
plie toe squats
SUPERSET 5
(Complete 3 rounds)
5
Instructions
12
REPS
15
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 15
67 | 2019 Pregnancy Fitness Plan
Day 3
12
single arm bench rows (right)
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
deadlifts
SETS
3
15
REPS
12
bicep curls
rear delt flyes
3
SETS
15
REPS
12
hammer curls
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
single arm bench rows (left)
REPS
(Complete 3 rounds)
1
Pull
standing lat pull downs
Instructions
3
SETS
15
REPS
6
standing rear delt flyes
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 15
68 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
reach over stretch
20 SEC
butterfly stretch
20
2
4
SEC
across the body stretch
20 SEC
glute stretch
20 SEC
WEEK 16
69 | 2019 Pregnancy Fitness Plan
Day 1
12
knee INCLINE push ups
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
floor press
SETS
3
15
REPS
12
arnold press
flyes
3
SETS
15
REPS
10
side punches
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
10
bent knee tricep dips
REPS
(Complete 3 rounds)
1
Push
side lateral raises
Instructions
3
SETS
15
REPS
6
tricep overhead extensions
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 16
70 | 2019 Pregnancy Fitness Plan
Day 2
glute bridge
glute kickbacks (right)
(Complete 1 round)
ACTIVATION CIRCUIT
1
Legs
WEIGHT TRAINING WORK SETS
2
4
6
15
REPS
3
SETS
roll downs
SETS
3
donkey kicks (right)
REPS
Instructions
3
REPS
5
12
REPS
donkey kicks (left)
15
REPS
15
REPS
REPS
3
reverse lunges
SETS
walking lunges
SETS
3
side leg raise (right)
+
+
15
15
12
squat pulses
+
REPS
front squats
(Complete 1 round)
FINISHING CIRCUIT
+
+
15
glute kickbacks (left)
side leg raise (left)
+
15
REPS
15
REPS
This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
(to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
10
REPS/SIDE
10
REPS/SIDE
WEEK 16
Day 3
1
Rest 30 seconds before moving on
to the next exercise.
30 seconds
rear
delt flyes
5
Rest 30 seconds before moving on
to the next exercise.
30 seconds
hammer
curls
4
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bent over
rows
3
Pull
30 seconds
bicep
curls
2
71 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
30 seconds
wide
curls
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 16
72 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: glutes
1 MIN
foam roll: calves
1
2
4
MIN
foam roll: it band
1 MIN
foam roll: shins
1 MIN
WEEK 17
73 | 2019 Pregnancy Fitness Plan
Day 1
1
Push
12
incline push ups
REPS
12
shoulder press
REPS
skullcrusher
REPS
upright rows
REPS
bent knee tricep dips
REPS
arnold press
REPS
SUPERSET 1
(Complete 3 rounds)
+
2
12
floor press
REPS
12
SUPERSET 2
(Complete 3 rounds)
+
3
side lateral raises
12
REPS
12
SUPERSET 3
(Complete 3 rounds)
+
4
12
tricep kickbacks
REPS
12
SUPERSET 4
(Complete 3 rounds)
+
overhead tricep extensions
SUPERSET 5
(Complete 3 rounds)
5
Instructions
12
REPS
12
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 17
74 | 2019 Pregnancy Fitness Plan
Day 2
squatted walks (right)
(Complete 1 round)
ACTIVATION CIRCUIT
1
Legs
15
WEIGHT TRAINING WORK SETS
4
6
15
REPS
3
SETS
Stiff leg deadlifts
SETS
3
(Complete 1 round)
REPS
Instructions
3
REPS
5
12
REPS
side lunges (left)
10
REPS
15
REPS
REPS
3
wide stance squats
SETS
front squats
SETS
3
goblet squats
+
+
10
15
12
abductors (left)
+
REPS
sumo deadlifts
side lunges (Right)
abductors (Right)
+
+
2
FINISHING CIRCUIT
squatted walks (left)
squat pulses
+
10
REPS
10
REPS
This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
(to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
12
REPS
12
REPS
WEEK 17
Day 3
1
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bicep
curls
5
Rest 30 seconds before moving on
to the next exercise.
30 seconds
wide
curls
4
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bent over
rows
3
Pull
30 seconds
bent over
rear delt flyes
2
75 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bent over
rear delt flyes
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 17
76 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: quadriceps
1 MIN
foam roll: it band
1
2
4
MIN
foam roll: hip flexor
1 MIN
foam roll: calves
1 MIN
WEEK 18
Day 1
Push
2
knee incline push ups
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
flyes
( 20 sec. on | 10 sec. off )
1
77 | 2019 Pregnancy Fitness Plan
4
side punches
7 ROUNDS
7 ROUNDS
( 20 sec. on | 10 sec. off )
shoulder press
( 20 sec. on | 10 sec. off )
3
6
7 ROUNDS
7 ROUNDS
Instructions
bent knee tricep dips
( 20 sec. on | 10 sec. off )
tricep kickbacks
( 20 sec. on | 10 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 18
78 | 2019 Pregnancy Fitness Plan
Day 2
1
Legs
clam raises (right)
12
REPS
12
clam raises (left)
REPS
back squats
REPS
split squats (left)
REPS
goblet squats
REPS
calf raises
REPS
SUPERSET 1
(Complete 3 rounds)
+
2
12
stiff leg deadlifts
REPS
12
SUPERSET 2
(Complete 3 rounds)
+
3
split squats (right)
10
REPS
12
SUPERSET 3
(Complete 3 rounds)
+
4
step ups
10
REPS/SIDE
12
SUPERSET 4
(Complete 3 rounds)
+
plie toe squats
SUPERSET 5
(Complete 3 rounds)
5
Instructions
12
REPS
15
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 18
79 | 2019 Pregnancy Fitness Plan
Day 3
12
single arm bench rows (right)
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
deadlifts
SETS
3
15
REPS
12
bicep curls
rear delt flyes
3
SETS
15
REPS
12
hammer curls
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
single arm bench rows (left)
REPS
(Complete 3 rounds)
1
Pull
standing lat pull downs
Instructions
3
SETS
15
REPS
6
standing rear delt flyes
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 18
80 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
reach over stretch
20 SEC
butterfly stretch
20
2
4
SEC
across the body stretch
20 SEC
glute stretch
20 SEC
WEEK 19
81 | 2019 Pregnancy Fitness Plan
Day 1
12
knee INCLINE push ups
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
floor press
SETS
3
15
REPS
12
arnold press
flyes
3
SETS
15
REPS
10
side punches
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
10
bent knee tricep dips
REPS
(Complete 3 rounds)
1
Push
side lateral raises
Instructions
3
SETS
15
REPS
6
tricep overhead extensions
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 19
82 | 2019 Pregnancy Fitness Plan
Day 2
glute bridge
glute kickbacks (right)
(Complete 1 round)
ACTIVATION CIRCUIT
1
Legs
WEIGHT TRAINING WORK SETS
2
4
6
15
REPS
3
SETS
roll downs
SETS
3
donkey kicks (right)
REPS
Instructions
3
REPS
5
12
REPS
donkey kicks (left)
15
REPS
15
REPS
REPS
3
reverse lunges
SETS
walking lunges
SETS
3
side leg raise (right)
+
+
15
15
12
squat pulses
+
REPS
front squats
(Complete 1 round)
FINISHING CIRCUIT
+
+
15
glute kickbacks (left)
side leg raise (left)
+
15
REPS
15
REPS
This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
(to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
10
REPS/SIDE
10
REPS/SIDE
WEEK 19
Day 3
1
Rest 30 seconds before moving on
to the next exercise.
30 seconds
rear
delt flyes
5
Rest 30 seconds before moving on
to the next exercise.
30 seconds
hammer
curls
4
Rest 30 seconds before moving on
to the next exercise.
30 seconds
bent over
rows
3
Pull
30 seconds
bicep
curls
2
83 | 2019 Pregnancy Fitness Plan
Rest 30 seconds before moving on
to the next exercise.
30 seconds
wide
curls
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 19
84 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: glutes
1 MIN
foam roll: calves
1
2
4
MIN
foam roll: it band
1 MIN
foam roll: shins
1 MIN
WEEK 20
85 | 2019 Pregnancy Fitness Plan
Day 1
2
arnold press
6 ROUNDS
6 ROUNDS
( 15 sec. on | 15 sec. off )
side lateral raises
( 15 sec. on | 15 sec. off )
1
Push
4
exercise ball flyes
6 ROUNDS
6 ROUNDS
( 15 sec. on | 15 sec. off )
exercise ball chest press
( 15 sec. on | 15 sec. off )
3
6
6 ROUNDS
6 ROUNDS
Instructions
tricep pulses
( 15 sec. on | 15 sec. off )
overhead tricep extensions
( 15 sec. on | 15 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 20
86 | 2019 Pregnancy Fitness Plan
Day 2
fire hydrants
2
15
SETS
REPS/SIDE
3
12
2
2
hip thrusts
SETS
back squats
SETS
front squats
SETS
squat pulses
SETS
20
REPS
ACTIVATION
1
Legs
3
stiff leg deadlifts
SETS
REPS
3
12
SETS
REPS
3
15
4
6
3
3
12
REPS
12
REPS
WORK SETS
5
sumo deadlifts
7
roll downs
Instructions
SETS
REPS
8
3
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 20
87 | 2019 Pregnancy Fitness Plan
Day 3
12
rear delt flyes
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
bent over rows
SETS
3
15
REPS
12
single arm angled rows (right)
hammer curls
3
SETS
15
REPS
12
single arm angled rows (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
wide curls
REPS
(Complete 3 rounds)
1
Pull
rear delt flyes
Instructions
3
SETS
15
REPS
6
bicep curls
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 20
88 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: quadriceps
1 MIN
foam roll: hip flexor
1
2
4
MIN
foam roll: glutes
1 MIN
foam roll: it band
1 MIN
WEEK 21
89 | 2019 Pregnancy Fitness Plan
Day 1
12
exercise ball chest press
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
shoulder press
3
SETS
3
15
REPS
12
tricep kickbacks
side lateral raises
3
SETS
15
REPS
12
overhead tricep extensions
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
exercise ball flyes
REPS
(Complete 3 rounds)
1
Push
upright rows
Instructions
3
SETS
15
REPS
6
exercise ball around the world raises
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 21
Day 2
1
Rest 1 minute before moving on
to the next exercise.
20 seconds
front
squats
5
Rest 1 minute before moving on
to the next exercise.
20 seconds
curtsy
lunge
alternating
4
Rest 1 minute before moving on
to the next exercise.
20 seconds
goblet
squats
3
Legs
20 seconds
stiff leg
deadlifts
2
90 | 2019 Pregnancy Fitness Plan
Rest 1 minute before moving on
to the next exercise.
20 seconds
squat
pulses
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 21
91 | 2019 Pregnancy Fitness Plan
Day 3
standing lat pull downs
2
20
SETS
REPS
3
12
2
2
bicep curls
SETS
rear delt flyes
SETS
hammer curls
SETS
seated rows
SETS
20
REPS
ACTIVATION
1
Pull
3
bicep curls
SETS
REPS
3
12
SETS
REPS
3
15
4
6
3
3
12
REPS
12
REPS
WORK SETS
5
bent over rows
7
standing rear delt flyes
Instructions
SETS
REPS
8
3
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 21
92 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
overhead stretch
20 SEC
reach over stretch
20
2
4
SEC
across the body stretch
20 SEC
childs pose
20 SEC
WEEK 22
93 | 2019 Pregnancy Fitness Plan
Day 1
exercise ball around the world raises
2
20
SETS
REPS
3
12
2
2
tricep pulses
SETS
shoulder press
SETS
arnold press
SETS
tricep kickbacks
SETS
20
REPS
ACTIVATION
1
Push
3
exercise ball flyes
SETS
REPS
3
12
SETS
REPS
3
15
4
6
3
3
12
REPS
12
REPS
WORK SETS
5
exercise ball chest press
7
overhead tricep extensions
Instructions
SETS
REPS
8
3
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 22
Day 2
Legs
2
stiff leg deadlifts
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 15 sec. off )
clam raises
( 15 sec. on | 15 sec. off )
1
94 | 2019 Pregnancy Fitness Plan
4
split squats
6 ROUNDS
6 ROUNDS
( 15 sec. on | 15 sec. off )
back squats
( 15 sec. on | 15 sec. off )
3
6
3 ROUNDS/SIDE
6 ROUNDS
Instructions
side lunge plus reach over
( 15 sec. on | 15 sec. off )
hip thrusts
( 15 sec. on | 15 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 22
Day 3
Pull
2
single arm angled row
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 15 sec. off )
wide curls
( 15 sec. on | 15 sec. off )
1
95 | 2019 Pregnancy Fitness Plan
4
bent over rows
6 ROUNDS
6 ROUNDS
( 15 sec. on | 15 sec. off )
bicep curls
( 15 sec. on | 15 sec. off )
3
6
6 ROUNDS
6 ROUNDS
Instructions
rear delt flyes
( 15 sec. on | 15 sec. off )
hammer curls
( 15 sec. on | 15 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 22
96 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: calves
1 MIN
foam roll: quadriceps
1
2
4
MIN
foam roll: shins
1 MIN
foam roll: glutes
1 MIN
WEEK 23
97 | 2019 Pregnancy Fitness Plan
Day 1
2
arnold press
6 ROUNDS
6 ROUNDS
( 15 sec. on | 15 sec. off )
side lateral raises
( 15 sec. on | 15 sec. off )
1
Push
4
exercise ball flyes
6 ROUNDS
6 ROUNDS
( 15 sec. on | 15 sec. off )
exercise ball chest press
( 15 sec. on | 15 sec. off )
3
6
6 ROUNDS
6 ROUNDS
Instructions
tricep pulses
( 15 sec. on | 15 sec. off )
overhead tricep extensions
( 15 sec. on | 15 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 23
98 | 2019 Pregnancy Fitness Plan
Day 2
fire hydrants
2
15
SETS
REPS/SIDE
3
12
2
2
hip thrusts
SETS
back squats
SETS
front squats
SETS
squat pulses
SETS
20
REPS
ACTIVATION
1
Legs
3
stiff leg deadlifts
SETS
REPS
3
12
SETS
REPS
3
15
4
6
3
3
12
REPS
12
REPS
WORK SETS
5
sumo deadlifts
7
roll downs
Instructions
SETS
REPS
8
3
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 23
99 | 2019 Pregnancy Fitness Plan
Day 3
12
rear delt flyes
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
bent over rows
SETS
3
15
REPS
12
single arm angled rows (right)
hammer curls
3
SETS
15
REPS
12
single arm angled rows (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
wide curls
REPS
(Complete 3 rounds)
1
Pull
rear delt flyes
Instructions
3
SETS
15
REPS
6
bicep curls
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 23
100 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: quadriceps
1 MIN
foam roll: hip flexor
1
2
4
MIN
foam roll: glutes
1 MIN
foam roll: it band
1 MIN
WEEK 24
101 | 2019 Pregnancy Fitness Plan
Day 1
12
exercise ball chest press
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
shoulder press
3
SETS
3
15
REPS
12
tricep kickbacks
side lateral raises
3
SETS
15
REPS
12
overhead tricep extensions
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
exercise ball flyes
REPS
(Complete 3 rounds)
1
Push
upright rows
Instructions
3
SETS
15
REPS
6
exercise ball around the world raises
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 24
Day 2
1
Rest 1 minute before moving on
to the next exercise.
20 seconds
front
squats
5
Rest 1 minute before moving on
to the next exercise.
20 seconds
curtsy
lunge
alternating
4
Rest 1 minute before moving on
to the next exercise.
20 seconds
goblet
squats
3
Legs
20 seconds
stiff leg
deadlifts
2
102 | 2019 Pregnancy Fitness Plan
Rest 1 minute before moving on
to the next exercise.
20 seconds
squat
pulses
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 24
103 | 2019 Pregnancy Fitness Plan
Day 3
standing lat pull downs
2
20
SETS
REPS
3
12
2
2
bicep curls
SETS
rear delt flyes
SETS
hammer curls
SETS
seated rows
SETS
20
REPS
ACTIVATION
1
Pull
3
bicep curls
SETS
REPS
3
12
SETS
REPS
3
15
4
6
3
3
12
REPS
12
REPS
WORK SETS
5
bent over rows
7
standing rear delt flyes
Instructions
SETS
REPS
8
3
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 24
104 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
overhead stretch
20 SEC
reach over stretch
20
2
4
SEC
across the body stretch
20 SEC
childs pose
20 SEC
WEEK 25
105 | 2019 Pregnancy Fitness Plan
Day 1
exercise ball around the world raises
2
20
SETS
REPS
3
12
2
2
tricep pulses
SETS
shoulder press
SETS
arnold press
SETS
tricep kickbacks
SETS
20
REPS
ACTIVATION
1
Push
3
exercise ball flyes
SETS
REPS
3
12
SETS
REPS
3
15
4
6
3
3
12
REPS
12
REPS
WORK SETS
5
exercise ball chest press
7
overhead tricep extensions
Instructions
SETS
REPS
8
3
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 25
Day 2
Legs
2
stiff leg deadlifts
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 15 sec. off )
clam raises
( 15 sec. on | 15 sec. off )
1
106 | 2019 Pregnancy Fitness Plan
4
split squats
6 ROUNDS
6 ROUNDS
( 15 sec. on | 15 sec. off )
back squats
( 15 sec. on | 15 sec. off )
3
6
3 ROUNDS/SIDE
6 ROUNDS
Instructions
side lunge plus reach over
( 15 sec. on | 15 sec. off )
hip thrusts
( 15 sec. on | 15 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 25
Day 3
Pull
2
single arm angled row
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 15 sec. off )
wide curls
( 15 sec. on | 15 sec. off )
1
107 | 2019 Pregnancy Fitness Plan
4
bent over rows
6 ROUNDS
6 ROUNDS
( 15 sec. on | 15 sec. off )
bicep curls
( 15 sec. on | 15 sec. off )
3
6
6 ROUNDS
6 ROUNDS
Instructions
rear delt flyes
( 15 sec. on | 15 sec. off )
hammer curls
( 15 sec. on | 15 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 25
108 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: calves
1 MIN
foam roll: quadriceps
1
2
4
MIN
foam roll: shins
1 MIN
foam roll: glutes
1 MIN
WEEK 26
109 | 2019 Pregnancy Fitness Plan
Day 1
2
arnold press
6 ROUNDS
6 ROUNDS
( 15 sec. on | 15 sec. off )
side lateral raises
( 15 sec. on | 15 sec. off )
1
Push
4
exercise ball flyes
6 ROUNDS
6 ROUNDS
( 15 sec. on | 15 sec. off )
exercise ball chest press
( 15 sec. on | 15 sec. off )
3
6
6 ROUNDS
6 ROUNDS
Instructions
tricep pulses
( 15 sec. on | 15 sec. off )
overhead tricep extensions
( 15 sec. on | 15 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 26
110 | 2019 Pregnancy Fitness Plan
Day 2
fire hydrants
2
15
SETS
REPS/SIDE
3
12
2
2
hip thrusts
SETS
back squats
SETS
front squats
SETS
squat pulses
SETS
20
REPS
ACTIVATION
1
Legs
3
stiff leg deadlifts
SETS
REPS
3
12
SETS
REPS
3
15
4
6
3
3
12
REPS
12
REPS
WORK SETS
5
sumo deadlifts
7
roll downs
Instructions
SETS
REPS
8
3
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 26
111 | 2019 Pregnancy Fitness Plan
Day 3
12
rear delt flyes
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
bent over rows
SETS
3
15
REPS
12
single arm angled rows (right)
hammer curls
3
SETS
15
REPS
12
single arm angled rows (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
wide curls
REPS
(Complete 3 rounds)
1
Pull
rear delt flyes
Instructions
3
SETS
15
REPS
6
bicep curls
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 26
112 | 2019 Pregnancy Fitness Plan
Day 4
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: quadriceps
1 MIN
foam roll: hip flexor
1
2
4
MIN
foam roll: glutes
1 MIN
foam roll: it band
1 MIN
113 | 2019 Pregnancy Fitness Plan
WORKOUTS
Weeks 27-40
3 TRIMESTER
RD
Hello there, third trimester: weeks 27-40. As we head into the homestretch of pregnancy, it is especially
important to listen to those mama instincts and use our workouts as a way to help us feel more
comfortable. Motion is lotion for the body. My third trimester workouts became more difficult to complete
each week, which is why I continued to lower the intensity. Still, I did workout up until 40 weeks because of
how much better I would physically and mentally feel after each workout.
In the third trimester workout plan, we will scale back by an additional 1 workout per week. There are just 3
workouts per week: upper body, legs and cardio. I did create an optional weighted total body workout each
week if you are feeling up for it. As always, modify as you see fit.
Day
Day
Day
Day
1
2
3
4
Upper Body
Legs
Cardio + Stretch
Total Body (Optional)
WEEK 27
Day 1
1
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
tricep
overhead
extensions
5
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
Arnold
press
4
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
exercise ball
chest press
3
Upper Body
20 seconds
table top
push ups
2
114 | 2019 Pregnancy Fitness Plan
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
side
punches
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 27
115 | 2019 Pregnancy Fitness Plan
Day 2
2
roll downs
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 20 sec. off )
straight leg glute kickbacks
( 15 sec. on | 20 sec. off )
1
Legs
4
clam raises
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 20 sec. off )
wide stance squats
( 15 sec. on | 20 sec. off )
3
6
6 ROUNDS
3 ROUNDS/SIDE
Instructions
squat pulses
( 15 sec. on | 20 sec. off )
reverse lunges
( 15 sec. on | 20 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 27
116 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: it band
1 MIN
foam roll: calves
1
2
4
MIN
foam roll: glutes
1 MIN
foam roll: shins
1 MIN
WEEK 27
117 | 2019 Pregnancy Fitness Plan
Day 4
1
Total Body (Optional)
12
tricep kickbacks
REPS
12
tricep rockers
REPS
bicep curls
REPS
bent knee tricep dips
REPS
hamstring curls (left)
REPS
close stance squats
REPS
SUPERSET 1
(Complete 2 rounds)
+
2
12
wide curls
REPS
12
SUPERSET 2
(Complete 2 rounds)
+
3
opposite arm/leg tuck in
10
REPS/SIDE
12
SUPERSET 3
(Complete 2 rounds)
+
4
hamstring curls (right)
12
REPS
12
SUPERSET 4
(Complete 2 rounds)
+
wide stance squats
SUPERSET 5
(Complete 2 rounds)
5
Instructions
12
REPS
12
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 28
118 | 2019 Pregnancy Fitness Plan
Day 1
12
bicep curls
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
2
hammer curls
SETS
3
15
REPS
12
single arm angled rows (right)
overhead tricep extensions
2
SETS
15
REPS
12
single arm angled rows (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
tricep kickbacks
REPS
(Complete 3 rounds)
1
Upper Body
bent over rows
Instructions
2
SETS
15
REPS
6
exercise ball flyes
2
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 28
119 | 2019 Pregnancy Fitness Plan
Day 2
clam raises
2
15
SETS
REPS/SIDE
2
15
2
2
glute kickbacks
SETS
plie squats
SETS
wide stance squats
SETS
squat pulses
SETS
15
REPS/SIDE
ACTIVATION
1
Legs
3
stiff leg deadlifts
SETS
REPS
2
15
SETS
REPS
2
15
4
6
2
2
15
REPS
15
REPS
WORK SETS
5
sumo deadlifts
7
roll downs
Instructions
SETS
REPS
8
2
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 28
120 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
overhead stretch
20 SEC
reach over stretch
20
2
4
SEC
across the body stretch
20 SEC
childs pose stretch
20 SEC
WEEK 28
Day 4
Total Body (Optional)
2
squat to front raise
6 ROUNDS
6 ROUNDS
( 15 sec. on | 20 sec. off )
hip thrust
( 15 sec. on | 20 sec. off )
1
121 | 2019 Pregnancy Fitness Plan
4
seated curls
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 20 sec. off )
curtsy lunge
( 15 sec. on | 20 sec. off )
3
6
6 ROUNDS
6 ROUNDS
Instructions
standing rear delt flyes
( 15 sec. on | 20 sec. off )
exercise ball around the world raises
( 15 sec. on | 20 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 29
122 | 2019 Pregnancy Fitness Plan
Day 1
2
exercise ball chest press
6 ROUNDS
6 ROUNDS
( 15 sec. on | 20 sec. off )
table top push ups
( 15 sec. on | 20 sec. off )
1
Upper Body
4
side lateral raises
6 ROUNDS
6 ROUNDS
( 15 sec. on | 20 sec. off )
shoulder press
( 15 sec. on | 20 sec. off )
3
6
6 ROUNDS
6 ROUNDS
Instructions
wide curls
( 15 sec. on | 20 sec. off )
tricep kickbacks
( 15 sec. on | 20 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 29
Day 2
1
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds/SIDE
hamstring
curls
5
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
wide stance
squats
4
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
front
squats
3
Legs
20 seconds/SIDE
fire
hydrant
2
123 | 2019 Pregnancy Fitness Plan
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds/SIDE
glute
kickbacks
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 29
124 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: glute
1 MIN
foam roll: quadriceps
1
2
4
MIN
foam roll: hip flexor
1 MIN
foam roll: calves
1 MIN
WEEK 29
125 | 2019 Pregnancy Fitness Plan
Day 4
12
hip thrusts
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
2
roll down
SETS
3
15
REPS
12
side lateral raises
squat to press
2
SETS
15
REPS
12
side punches
REPS
(Complete 2 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
squat pulses
REPS
(Complete 2 rounds)
1
Total Body (Optional)
table top push ups
Instructions
2
SETS
15
REPS
6
bent knee tricep dips
2
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 30
Day 1
1
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
tricep
overhead
extensions
5
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
Arnold
press
4
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
exercise ball
chest press
3
Upper Body
20 seconds
table top
push ups
2
126 | 2019 Pregnancy Fitness Plan
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
side
punches
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 30
127 | 2019 Pregnancy Fitness Plan
Day 2
2
roll downs
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 20 sec. off )
straight leg glute kickbacks
( 15 sec. on | 20 sec. off )
1
Legs
4
clam raises
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 20 sec. off )
wide stance squats
( 15 sec. on | 20 sec. off )
3
6
6 ROUNDS
3 ROUNDS/SIDE
Instructions
squat pulses
( 15 sec. on | 20 sec. off )
reverse lunges
( 15 sec. on | 20 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 30
128 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: it band
1 MIN
foam roll: calves
1
2
4
MIN
foam roll: glutes
1 MIN
foam roll: shins
1 MIN
WEEK 30
129 | 2019 Pregnancy Fitness Plan
Day 4
1
Total Body (Optional)
12
tricep kickbacks
REPS
12
tricep rockers
REPS
bicep curls
REPS
bent knee tricep dips
REPS
hamstring curls (left)
REPS
close stance squats
REPS
SUPERSET 1
(Complete 1 round)
+
2
12
wide curls
REPS
12
(Complete 1 round)
SUPERSET 2
+
3
opposite arm/leg tuck in
10
REPS/SIDE
12
(Complete 1 round)
SUPERSET 3
+
4
hamstring curls (right)
12
REPS
12
(Complete 1 round)
SUPERSET 4
+
wide stance squats
(Complete 1 round)
SUPERSET 5
5
Instructions
12
REPS
12
+
This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
WEEK 31
130 | 2019 Pregnancy Fitness Plan
Day 1
12
bicep curls
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
2
hammer curls
SETS
3
15
REPS
12
single arm angled rows (right)
overhead tricep extensions
2
SETS
15
REPS
12
single arm angled rows (left)
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
tricep kickbacks
REPS
(Complete 3 rounds)
1
Upper Body
bent over rows
Instructions
2
SETS
15
REPS
6
exercise ball flyes
2
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 31
131 | 2019 Pregnancy Fitness Plan
Day 2
clam raises
2
15
SETS
REPS/SIDE
2
15
2
2
glute kickbacks
SETS
plie squats
SETS
wide stance squats
SETS
squat pulses
SETS
15
REPS/SIDE
ACTIVATION
1
Legs
3
stiff leg deadlifts
SETS
REPS
2
15
SETS
REPS
2
15
4
6
2
2
15
REPS
15
REPS
WORK SETS
5
sumo deadlifts
7
roll downs
Instructions
SETS
REPS
8
2
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
15
REPS
WEEK 31
132 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
overhead stretch
20 SEC
reach over stretch
20
2
4
SEC
across the body stretch
20 SEC
childs pose stretch
20 SEC
WEEK 31
133 | 2019 Pregnancy Fitness Plan
Day 4
2
squat to front raise
6 ROUNDS
6 ROUNDS
( 15 sec. on | 20 sec. off )
hip thrust
( 15 sec. on | 20 sec. off )
1
Total Body (Optional)
4
seated curls
6 ROUNDS
6 ROUNDS
( 15 sec. on | 20 sec. off )
curtsy lunge (3 rounds/side)
( 15 sec. on | 20 sec. off )
3
6
6 ROUNDS
6 ROUNDS
Instructions
standing rear delt flyes
( 15 sec. on | 20 sec. off )
exercise ball around the world raises
( 15 sec. on | 20 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 32
134 | 2019 Pregnancy Fitness Plan
Day 1
2
exercise ball chest press
6 ROUNDS
6 ROUNDS
( 15 sec. on | 20 sec. off )
table top push ups
( 15 sec. on | 20 sec. off )
1
Upper Body
4
side lateral raises
6 ROUNDS
6 ROUNDS
( 15 sec. on | 20 sec. off )
shoulder press
( 15 sec. on | 20 sec. off )
3
6
6 ROUNDS
6 ROUNDS
Instructions
wide curls
( 15 sec. on | 20 sec. off )
tricep kickbacks
( 15 sec. on | 20 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 32
Day 2
1
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds/SIDE
hamstring
curls
5
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
wide stance
squats
4
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds
front
squats
3
Legs
20 seconds/SIDE
fire
hydrant
2
135 | 2019 Pregnancy Fitness Plan
Rest 30-60 seconds before moving
on to the next exercise.
20 seconds/SIDE
glute
kickbacks
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 32
136 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: glute
1 MIN
foam roll: quadriceps
1
2
4
MIN
foam roll: hip flexor
1 MIN
foam roll: calves
1 MIN
WEEK 32
137 | 2019 Pregnancy Fitness Plan
Day 4
12
hip thrusts
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
2
roll down
SETS
3
15
REPS
12
side lateral raises
squat to press
2
SETS
15
REPS
12
side punches
REPS
(Complete 3 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
squat pulses
REPS
(Complete 3 rounds)
1
Total Body (Optional)
table top push ups
Instructions
2
SETS
15
REPS
6
bent knee tricep dips
2
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 33
Day 1
1
Rest 1 minute before moving
on to the next exercise.
20 seconds
overhead
tricep
extensions
5
Rest 1 minute before moving
on to the next exercise.
20 seconds
exercise
ball flyes
4
Rest 1 minute before moving
on to the next exercise.
20 seconds
arnold
press
3
Upper Body
20 seconds
seated side
raises
2
138 | 2019 Pregnancy Fitness Plan
Rest 1 minute before moving
on to the next exercise.
20 seconds
bent over
rear delt flyes
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 33
139 | 2019 Pregnancy Fitness Plan
Day 2
15
clam raises (Right)
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
stiff leg deadlifts
SETS
3
15
REPS
12
donkey kicks (right)
split squats
3
SETS
10
REPS/SIDE
12
donkey kicks (left)
REPS
(Complete 2 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
15
clam raises (left)
REPS
(Complete 2 rounds)
1
Legs
wide stance squats
Instructions
3
SETS
15
REPS
6
walking lunges
3
SETS
10
REPS/SIDE
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
WEEK 33
140 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
butterfly stretch
20 SEC
overhead stretch
20
2
4
SEC
across the body stretch
20 SEC
childs pose stretch
20 SEC
WEEK 33
Day 4
1
Rest 1 minute before moving
on to the next exercise.
20 seconds/SIDE
reverse
lunges
5
Rest 1 minute before moving
on to the next exercise.
20 seconds
squat to
front raise
4
Rest 1 minute before moving
on to the next exercise.
20 seconds
exercise ball
chest press
3
Total Body (Optional)
20 seconds
shoulder
press
2
141 | 2019 Pregnancy Fitness Plan
Rest 1 minute before moving
on to the next exercise.
20 seconds
bicep
curls
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 34
142 | 2019 Pregnancy Fitness Plan
Day 1
12
table top push ups
REPS/SIDE
SUPERSET
+
WEIGHT TRAINING SETS
2
exercise ball flyes
3
SETS
3
15
REPS
12
bent knee tricep dips
exercise ball around the world raises
3
SETS
15
REPS
12
tricep circles
REPS
(Complete 2 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
10
opposite arm/leg tuck in
REPS
(Complete 2 rounds)
1
Upper Body
tricep kickbacks
Instructions
3
SETS
15
REPS
6
side lateral raises
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 34
Day 2
Legs
2
fire hydrants
3 ROUNDS/SIDE
3 ROUNDS/SIDE
( 15 sec. on | 20 sec. off )
glute kickbacks
( 15 sec. on | 20 sec. off )
1
143 | 2019 Pregnancy Fitness Plan
4
goblet squats
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 20 sec. off )
donkey kicks
( 15 sec. on | 20 sec. off )
3
6
6 ROUNDS
3 ROUNDS/SIDE
Instructions
plie toe squats
( 15 sec. on | 20 sec. off )
split squats
( 15 sec. on | 20 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 34
144 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: quadriceps
1 MIN
foam roll: it band
1
2
4
MIN
foam roll: glutes
1 MIN
foam roll: hip flexor
1 MIN
WEEK 34
145 | 2019 Pregnancy Fitness Plan
Day 4
12
seated curls
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
overhead tricep extensions
3
SETS
3
15
REPS
12
squat to front raise
hammer curls
3
15
SETS
REPS
12
side lateral raise
REPS
(Complete 2 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
tricep pulses
REPS
(Complete 2 rounds)
1
Total Body (Optional)
sumo deadlifts
Instructions
3
SETS
15
REPS
6
curtsy lunges
3
SETS
10
REPS/SIDE
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
WEEK 35
Day 1
1
Rest 1 minute before moving
on to the next exercise.
20 seconds
overhead
tricep
extensions
5
Rest 1 minute before moving
on to the next exercise.
20 seconds
exercise
ball flyes
4
Rest 1 minute before moving
on to the next exercise.
20 seconds
arnold
press
3
Upper Body
20 seconds
seated side
raises
2
146 | 2019 Pregnancy Fitness Plan
Rest 1 minute before moving
on to the next exercise.
20 seconds
bent over
rear delt flyes
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 35
147 | 2019 Pregnancy Fitness Plan
Day 2
15
clam raises (Right)
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
3
stiff leg deadlifts
SETS
3
15
REPS
12
donkey kicks (right)
split squats
3
SETS
10
REPS/SIDE
12
donkey kicks (left)
REPS
(Complete 2 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
15
clam raises (left)
REPS
(Complete 2 rounds)
1
Legs
wide stance squats
Instructions
3
SETS
15
REPS
6
walking lunges
3
SETS
10
REPS/SIDE
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
WEEK 35
148 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
butterfly stretch
20 SEC
overhead stretch
20
2
4
SEC
across the body stretch
20 SEC
childs pose stretch
20 SEC
WEEK 35
Day 4
1
Rest 1 minute before moving
on to the next exercise.
20 seconds/SIDE
reverse
lunges
5
Rest 1 minute before moving
on to the next exercise.
20 seconds
squat to
front raise
4
Rest 1 minute before moving
on to the next exercise.
20 seconds
exercise ball
chest press
3
Total Body (Optional)
20 seconds
shoulder
press
2
149 | 2019 Pregnancy Fitness Plan
Rest 1 minute before moving
on to the next exercise.
20 seconds
bicep
curls
Instructions
Rest 2 minutes.
Complete 5 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 36
150 | 2019 Pregnancy Fitness Plan
Day 1
12
table top push ups
REPS/SIDE
SUPERSET
+
WEIGHT TRAINING SETS
2
exercise ball flyes
3
SETS
3
15
REPS
12
bent knee tricep dips
exercise ball around the world raises
3
SETS
15
REPS
12
tricep circles
REPS
(Complete 2 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
10
opposite arm/leg tuck in
REPS
(Complete 2 rounds)
1
Upper Body
tricep kickbacks
Instructions
3
SETS
15
REPS
6
side lateral raises
3
SETS
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
15
REPS
WEEK 36
Day 2
Legs
2
fire hydrants
3 ROUNDS/SIDE
3 ROUNDS/SIDE
( 15 sec. on | 20 sec. off )
glute kickbacks
( 15 sec. on | 20 sec. off )
1
151 | 2019 Pregnancy Fitness Plan
4
goblet squats
6 ROUNDS
3 ROUNDS/SIDE
( 15 sec. on | 20 sec. off )
donkey kicks
( 15 sec. on | 20 sec. off )
3
6
6 ROUNDS
3 ROUNDS/SIDE
Instructions
plie toe squats
( 15 sec. on | 20 sec. off )
split squats
( 15 sec. on | 20 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 36
152 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: quadriceps
1 MIN
foam roll: it band
1
2
4
MIN
foam roll: glutes
1 MIN
foam roll: hip flexor
1 MIN
WEEK 36
153 | 2019 Pregnancy Fitness Plan
Day 4
12
seated curls
REPS
SUPERSET
+
WEIGHT TRAINING SETS
2
overhead tricep extensions
3
SETS
3
15
REPS
12
squat to front raise
hammer curls
3
15
SETS
REPS
12
side lateral raise
REPS
(Complete 2 rounds)
4
REPS
SUPERSET
+
5
WEIGHT TRAINING SETS
12
tricep pulses
REPS
(Complete 2 rounds)
1
Total Body (Optional)
sumo deadlifts
Instructions
3
SETS
15
REPS
6
curtsy lunges
3
SETS
10
REPS/SIDE
This workout contains both supersets and sets/reps. A superset is when you complete 2
exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
WEEK 37
Day 1
1
Rest 1 minute before moving
on to the next exercise.
20 seconds
seated
curls
5
Rest 1 minute before moving
on to the next exercise.
20 seconds
seated side
raises
4
Rest 1 minute before moving
on to the next exercise.
20 seconds
seated shoulder
press
3
Upper Body
20 seconds
exercise ball
chest press
2
154 | 2019 Pregnancy Fitness Plan
Rest 1 minute before moving
on to the next exercise.
20 seconds
tricep
pulses
Instructions
Rest 2 minutes.
Complete 4 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 37
155 | 2019 Pregnancy Fitness Plan
Day 2
2
side leg raises
10
SETS
REPS/SIDE
2
12
2
2
glute kickbacks
SETS
wall squats
SETS
side lunges
SETS
clam raises
SETS
10
REPS/SIDE
ACTIVATION
1
Legs
3
roll downs
SETS
REPS
2
12
SETS
REPS
2
12
4
6
2
2
12
REPS
12
REPS/SIDE
WORK SETS
5
hip thrusts
7
wide stance squats
Instructions
SETS
REPS
8
2
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
12
REPS/SIDE
WEEK 37
156 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
reach over stretch
20 SEC
butterfly stretch
20
2
4
SEC
across the body stretch
20 SEC
childs pose stretch
20 SEC
WEEK 37
157 | 2019 Pregnancy Fitness Plan
Day 4
2
side punches
4 ROUNDS
4 ROUNDS
( 15 sec. on | 30 sec. off )
arnold press
( 15 sec. on | 30 sec. off )
1
Total Body (Optional)
4
bicep curls
4 ROUNDS
4 ROUNDS
( 15 sec. on | 30 sec. off )
wide curls
( 15 sec. on | 30 sec. off )
3
6
4 ROUNDS
4 ROUNDS
Instructions
tricep kickbacks
( 15 sec. on | 30 sec. off )
overhead tricep extensions
( 15 sec. on | 30 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 38
158 | 2019 Pregnancy Fitness Plan
Day 1
side lateral raises
1
25
SETS
REPS
2
12
2
exercise ball around the world raises
1
SETS
25
REPS
ACTIVATION
1
Upper Body
3
standing lat pull downs
SETS
REPS
2
12
SETS
REPS
2
12
4
6
2
exercise ball flyes
SETS
standing rear delt flyes
SETS
opposite arm/leg tuck in
SETS
2
12
REPS
12
REPS
WORK SETS
5
exercise ball chest press
7
bicep curls
Instructions
SETS
REPS
8
2
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
10
REPS/SIDE
WEEK 38
Day 2
1
Rest 1 minute before moving
on to the next exercise.
20 seconds
wide stance
squats
5
Rest 1 minute before moving
on to the next exercise.
20 seconds
stiff leg
deadlifts
4
Rest 1 minute before moving
on to the next exercise.
20 seconds
squatted walks
(lateral,
each side)
3
Legs
20 seconds
squatted
walks
(Forward)
2
159 | 2019 Pregnancy Fitness Plan
Rest 1 minute before moving
on to the next exercise.
20 seconds
squat
pulses
Instructions
Rest 2 minutes.
Complete 4 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 38
160 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: glutes
1 MIN
foam roll: calves
1
2
4
MIN
foam roll: it band
1 MIN
foam roll: shins
1 MIN
WEEK 38
161 | 2019 Pregnancy Fitness Plan
Day 4
1
squat
20
SETS
REPS
2
12
2
1
bent over rear delt flyes
SETS
side lateral raises
SETS
bent knee tricep dips
SETS
hammer curls
SETS
20
REPS
ACTIVATION
1
Total Body (Optional)
3
squat to front raise
SETS
REPS
2
12
SETS
REPS
2
10
4
6
2
2
12
REPS
10
REPS
WORK SETS
5
squat to press
7
bent over rows
Instructions
SETS
REPS
8
2
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
10
REPS
WEEK 39
Day 1
1
Rest 1 minute before moving
on to the next exercise.
20 seconds
seated
curls
5
Rest 1 minute before moving
on to the next exercise.
20 seconds
seated side
raises
4
Rest 1 minute before moving
on to the next exercise.
20 seconds
seated shoulder
press
3
Upper Body
20 seconds
exercise ball
chest press
2
162 | 2019 Pregnancy Fitness Plan
Rest 1 minute before moving
on to the next exercise.
20 seconds
tricep
pulses
Instructions
Rest 2 minutes.
Complete 4 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 39
163 | 2019 Pregnancy Fitness Plan
Day 2
2
side leg raises
10
SETS
REPS/SIDE
2
12
2
2
glute kickbacks
SETS
wall squats
SETS
side lunges
SETS
clam raises
SETS
10
REPS/SIDE
ACTIVATION
1
Legs
3
roll downs
SETS
REPS
2
12
SETS
REPS
2
12
4
6
2
2
12
REPS
12
REPS/SIDE
WORK SETS
5
hip thrusts
7
wide stance squats
Instructions
SETS
REPS
8
2
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
12
REPS/SIDE
WEEK 39
164 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.
1
3
reach over stretch
20 SEC
butterfly stretch
20
2
4
SEC
across the body stretch
20 SEC
childs pose stretch
20 SEC
WEEK 39
165 | 2019 Pregnancy Fitness Plan
Day 4
2
side punches
4 ROUNDS
4 ROUNDS
( 15 sec. on | 30 sec. off )
arnold press
( 15 sec. on | 30 sec. off )
1
Total Body (Optional)
4
bicep curls
4 ROUNDS
4 ROUNDS
( 15 sec. on | 30 sec. off )
wide curls
( 15 sec. on | 30 sec. off )
3
6
4 ROUNDS
4 ROUNDS
Instructions
tricep kickbacks
( 15 sec. on | 30 sec. off )
overhead tricep extensions
( 15 sec. on | 30 sec. off )
5
This timed workout consists of 6 exercises. You will complete each exercise for the specified
number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
WEEK 40
166 | 2019 Pregnancy Fitness Plan
Day 1
side lateral raises
1
25
SETS
REPS
2
12
2
exercise ball around the world raises
1
SETS
25
REPS
ACTIVATION
1
Upper Body
3
standing lat pull downs
SETS
REPS
2
12
SETS
REPS
2
12
4
6
2
exercise ball flyes
SETS
standing rear delt flyes
SETS
opposite arm/leg tuck in
SETS
2
12
REPS
12
REPS
WORK SETS
5
exercise ball chest press
7
bicep curls
Instructions
SETS
REPS
8
2
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
10
REPS/SIDE
WEEK 40
Day 2
1
Rest 1 minute before moving
on to the next exercise.
20 seconds
wide stance
squats
5
Rest 1 minute before moving
on to the next exercise.
20 seconds
stiff leg
deadlifts
4
Rest 1 minute before moving
on to the next exercise.
20 seconds
squatted walks
(lateral,
each side)
3
Legs
20 seconds
squatted
walks
(Forward)
2
167 | 2019 Pregnancy Fitness Plan
Rest 1 minute before moving
on to the next exercise.
20 seconds
squat
pulses
Instructions
Rest 2 minutes.
Complete 4 total rounds.
This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with
exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
WEEK 40
168 | 2019 Pregnancy Fitness Plan
Day 3
CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)
STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.
1
3
foam roll: glutes
1 MIN
foam roll: calves
1
2
4
MIN
foam roll: it band
1 MIN
foam roll: shins
1 MIN
WEEK 40
169 | 2019 Pregnancy Fitness Plan
Day 4
1
squat
20
SETS
REPS
2
12
2
1
bent over rear delt flyes
SETS
side lateral raises
SETS
bent knee tricep dips
SETS
hammer curls
SETS
20
REPS
ACTIVATION
1
Total Body (Optional)
3
squat to front raise
SETS
REPS
2
12
SETS
REPS
2
10
4
6
2
2
12
REPS
10
REPS
WORK SETS
5
squat to press
7
bent over rows
Instructions
SETS
REPS
8
2
This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and
work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
10
REPS
170 | 2019 Pregnancy Fitness Plan
congratulations
Congratulations, mama! I am so proud
of you for following this pregnancy
fitness plan. I am thankful you allowed
me to be there with you during this
very special time. I wish you all the
best with your delivery and as you
welcome your little miracle into the
world. I look forward to seeing you
again when you are ready to embark
on your postpartum fitness journey.
Until then, enjoy every newborn
moment.
XO