For fun I thought I would post really quick what my workout routine has been for my Second Trimester. Through both of my pregnancies it's been a little frustrating trying to find a challenging, safe, and fun workout routine. I'm posting mine to give other moms or soon to be moms some ideas for their own workouts. All of my workouts are done at home or outside.
Just a little reminder that you are usually safe with any workout routine as long as it's something you've been maintaining before you got pregnant.
Monday: Total Body Workout ***full workout posted at the bottom**
Tuesday: My main goal is to get some cardio in. Denali and I have been going on an 8-10 mile bike ride together on these days. Once again, I had already been riding my bike a lot before getting pregnant and through out my first trimester. It's getting a bit too cold for bike rides so last week I went on a 2 mile run/walk with Denali. Some days I'm too exhausted and all I can do is walk a 1 mile, round trip, walk to the park with Denali. I think it's just important to get out, move, and increase your heart rate.
Wednesday: I attend the Body Combat class at Golds Gym. I love, love, LOVE, this class. I honestly get a high from the energy in the room and the fun, but intense, workout.
Thursday: My stretch day. I have terrible flexibility, always have. It would be better if I designated 15 or so minutes each day to stretching but it just never happens so I just have an hour each week that I focus on stretching.
Friday/Saturday: These two days are always changing. I'll usually rest on Friday and go on a bike ride, take a spin class, go to TRX, or do my total body workout on Saturday. Sometimes it's flip flopped and Saturday I rest, or both days I exercise, or both days I rest. It really just depends on how i'm feeling and what my schedule is like.
Sunday: Rest day.
This workout schedule could be too much for some people or way easy for others. It works for myself and my body and I guess that's what's most important.
***Total Body Workout***
Warm Up: Running in place, jumping jacks, torso twists, just whatever to get moving and warmed up.
Main:
-Triceps Push Up (you could so it on your knees too) 15-20
-Hamstring Curl while in a Plank Position. Just start off in a plank (on your elbows and toes) and touch your heal to your butt, one leg at a time. 20
-Squat with an overhead shoulder press (with dumbbells or a barbell). 20
-Side Fly (with dumbbells) 20
-I don't know what to call this next exercise. Start on your hands and knees (or hands and toes). Touch your right knee to your left elbow. Switch and do other side. 20 Each side.
-Wall Squats with Exercise ball. Put the ball on the wall and back on the ball. 10 squats and hold in squat for 30 seconds. 3x
-MMA set. 30 jabs, each arm. 30 uppercuts with 5 lb weight. 2x
-Standing Side Crunch. Standing up, touch right elbow to right knee at the side of your body. Switch sides. 20 each side.
-Walking lunges. I'll probably have to switch this out from something else as I get farther along in the pregnancy. 30
-Bicep Curls. 20
-Seated Ab Twist. 20 each side.
-Butt Lift Bridge. Hold hips up and alternate extending legs.
2 or 3 sets (depending on time and energy)
Should take about 45-60 minutes.
Cool Down: Walk and Stretch
I like this workout because I can do it at home, with only a few sets of dumbbells, while Denali is taking a nap. It does not put a lot of emphasis on lower body because I usually do a bike ride the next day.
You could change up the sets and reps to make it work for you and your different goals.
Hopefully it helped give you some ideas. Please feel free to leave any comments, suggestions, or questions! Thanks guys!
