Mommy Workout: First Trimester

Mommy Workout: First Trimester

Welcome to the Mommy Workouts! These workouts are designed to improve
and maintain strength, stability, and mobility during the first trimester of
pregnancy.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 1, Day 1 - Strength and Stability Workout

4 Turkish Get Ups R/L

5 Rounds with kettlebell:

10 Goblet Squats

20 One-Armed Kettlebell Swings R/L

30sec. Plank




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or




                                                   1
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 1, Day 2 - Labor Preparation

A. Squats: Sit in a deep squat for 5 minutes. Use your elbows to push your knees apart if that’s comfortable. If you
can’t make it for 5 minutes, just go as long as you can. You can also do the squats against a wall if you need the
additional support. Make sure your feet are flat against the ground and that your back is flat. Breathe deeply and
rock gently from side to side to deepen the squat.

B. Walk at a brisk pace, 30 minutes. If you were running prior to your pregnancy, you can jog or run. You can also
do other forms of cardio like rowing, swimming, stationary cycling.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 1, Day 3 - Yoga and Meditation

Sit in Easy Pose for 3 breaths.

Move to Bound Angle Pose for 10 deep breaths. Try to open your hips as much as possible and gently press the
knees closer to the floor with each breath.

Move onto all fours for Cat and Cow pose. Breathe deeply as you arch your back and look down at the floor,
relaxing the neck, then lower your belly and look up at the ceiling. Repeat for 3 minutes, flowing from one pose to
the other.

Move into a squat for Chopping Wood pose. Clasp your hands together and place them between your feet, with
your elbows straight. Inhale and stretch your arms above your head, then exhale and lower them quickly in a



                                                   2
chopping motion. Repeat for 20 “chops.”

End your practice with a meditation for mental balance. Sit in Easy Pose and extend your arms out to the sides,
palms facing down. Moving only from your wrists, begin to move your hands up and down like wings, inhaling and
exhaling deeply for 5 minutes.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 2, Day 1 - Strength and Stability Workout

5 Turkish Get Ups R/L

AMRAP in 15 minutes:

10 Single Bent Over Row R/L

10 Single Clean and Press R/L

10 Single Swings R/L

45sec. Plank




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or




                                                   3
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Workout - Labor Preparation

A. Plié Squats 3/20: Stand with the legs slightly wider than hip width apart, with the feet turned out. Inhale, and as
you exhale, bend your knees to extend over the toes, then come back up to standing while squeezing your glutes.
Keep your upper body straight like a ballerina the entire time.

Side Lunges, 3/20: From here, move into a side lunge to strengthen your thighs and glutes. Do 20 repetitions per
side. Add some weight if you need more of a challenge.

B. Walk at a brisk pace, 30 minutes. If you were running prior to your pregnancy, you can jog or run. You can also
do other forms of cardio like rowing, swimming, stationary cycling.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Workout - Yoga and Meditation

Stand in Mountain Pose to begin your practice with 5 long, deep breaths.

Move into Tree Pose. Bring your hands to your chest in prayer position, then slide your left foot up your right leg
until it rests on your knee or inner thigh. Keep the leg turned out and lengthen your supporting leg. When you have
your balance, slowly lift your arms straight into the sky, with the palms facing each other and arms parallel. Breathe
deeply as you flow back into prayer position. Continue this movement for 2 minutes, then repeat on the other side.

From here, move back into Mountain Pose for a few breaths, then sit down on the floor with both legs extended
straight in front of you. Move into a Seated Twist by bending your right knee, and fold your right leg over your



                                                    4
extended left leg. Place your left arm behind you and gently twist to the left, looking over your left shoulder. Move
primarily from the shoulders and upper body to reduce pressure on your abdomen. Breathe deeply here for 3
breaths, then repeat on the other side.

Move into a Seated Forward Bend and hold for 5 deep breaths.

To finish your practice, lay on your side for a 5 minute Savasana. Put a pillow between your knees and make
yourself comfortable. Feel the changes in your body and visualize your baby growing and moving.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 3, Day 1 - Strength and Stability Workout

3 Rounds, Rest as Needed:

5 Pull Ups

10 Squats, weighted or unweighted

15 Push Ups

Burpees/Pregnant Burpees

25 Step Ups




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.




                                                    5
The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 3, Day 2 - Labor Preparation

A. 3/20 Goblet Squats w/kettlebell

3/30 Kettlebell Swings

B. Walk at a brisk pace, 30 minutes. If you were running prior to your pregnancy, you can jog or run. You can also
do other forms of cardio like rowing, swimming, or stationary cycling.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Workout - Yoga and Meditation

Begin by moving into a deep Forward Bend. Bend over from your hips, and keep the legs a hip width apart.
Breathe deeply for about 15 breaths, bending deeper into the pose with each breath. Take breaks as needed if this
pose becomes too intense.

Move onto all fours and into Downward Dog. Try to press your feet flat against the floor, using your hands to press
back into the hips as you stay in this pose for another 15 breaths.

Settle into a lunge position with your right leg in front. From here move into Pigeon Pose by bringing your right
knee down onto the mat, with your hips open. Keep your left knee down on the mat. Breathe deeply in this pose for



                                                   6
another 15 breaths, then repeat on the other side.

Finish by sitting in Easy Pose for five minutes. Feel the difference in your hips and breathe deeply.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 4, Day 1 - Strength and Stability Workout

5 Rounds, rest as needed:

30 Mountain Climbers

20 Clean and Press w/Squat, R/L

20 Pushups




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,




                                                     7
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 4, Day 2 - Labor Preparation

A. 5 Rounds:

30sec. Plank

Child’s Pose for 5 breaths

B. Walk at a brisk pace, 30 minutes. If you were running prior to your pregnancy, you can jog or run. You can also
do other forms of cardio like rowing, swimming, or stationary cycling.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 4, Day 3 - Yoga and Meditation

Stand tall in Mountain Pose for 5 deep breaths.

Move into Chair Pose by bending your knees and sitting back into your thighs. Keep your torso straight and extend
your arms overhead, palms together. Stay in this pose for 1 minute.

Flow into a squat, and move your thighs slightly wider than your upper body. Put your hands in prayer position and
your chest and gently press your knees out for Garland Pose. Remain in this pose for 1 minute.

From here, stand back in Mountain Pose, then hinge from the waist for a deep forward bend. Ground your feet
and extend your torso, trying to reach as far as you can without causing pain. Relax in this position for 5 deep
breaths.




                                                   8
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 5, Day 1 - Strength and Stability Workout

5 Rounds:

15 Step Ups

15 Push Ups

25 Mountain Climbers

30sec. Plank




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 5, Day 2 - Labor Preparation

A. 3 Rounds:




                                                   9
20 Forward Lunges R/L (weighted for an extra challenge)

20 Bridges (Lie on your back with knees bent and feet flat on the floor. Inhale, and as you exhale, lift your pelvis off
the floor. Add a leg extension for extra challenge. Hold for 5 seconds, then lower. )

Pelvic Rocks – 1 minute

B. Walk at a brisk pace, 30 minutes. If you were running prior to your pregnancy, you can jog or run. You can also
do other forms of cardio like rowing, swimming, stationary cycling.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 5, Day 2 - Yoga and Meditation

Breathe deeply for five breaths in Mountain Pose. Focus on perfecting this posture and tuning into your breath.

Move into Extended Triangle Pose by moving your legs about four feet apart from each other. Turn your left foot
out and move your right foot to a 90 degree angle, aligning your right knee with your right ankle. Inhale deeply, and
as you exhale, move into a side bend on the left side. Grab your shin or ankle with your left hand, and straighten
both legs. Extend your right arm into the sky to lengthen the torso. Remain in this pose for 10 breaths, then repeat
on the other side.

Come back to Mountain Pose and center yourself for 3 breaths. From here, move into Eagle Pose by softening
your knees and crossing your left leg over your right thigh. Stand by a wall or chair if you need support getting into
this pose. Once you have your balance, interlace your arms and fingers as well, with the elbows bent and palms
facing each other. Remain in this pose for 10 breaths, then repeat on the other side.

Finish your practice with five deep breaths in Mountain Pose. Bring your arms overhead and down to heart center,
bowing to yourself and your baby.




                                                     10
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 6, Day 1 - Strength and Stability

Three Rounds:

30 Mountain Climbers

20 Kettlebell Swings

20 Goblet Squats

15 Pushups

10 Clean and Press, R/L




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 6, Day 2 - Labor Preparation




                                                   11
A. 3 Rounds:

20 Good Mornings

45sec. Plank

20 Goblet Squats




B. Walk at a brisk pace, 30 minutes. If you were running prior to your pregnancy, you can jog or run. You can also
do other forms of cardio like rowing, swimming, stationary cycling.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in
your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses
on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the
workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional
equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed,
and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 6, Day 3 - Yoga and Meditation

Sit in Easy Pose for 5 deep breaths.

Move into Bound Angle Pose by pressing your feet together and holding onto your toes. Allow the knees to relax
to the floor; don’t force it. Lengthen your torso and breathe in this pose for 5 minutes. Visualize your growing baby
and focus on opening your hips to prepare for labor and delivery.

Extend the legs into a straddle position to move into Wide-Angle Seated Forward Bend. Keep your knees
pointing straight up towards the ceiling. Extend your arms out to the side as far as possible. Inhale, and as you
exhale, move into a deep forward bend. Move from your hips and keep your torso long. Stay in this pose for 2
minutes, taking a break if necessary.

Come back to Easy Pose for 5 breaths to complete your practice.




                                                    12
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 7, Day 1: Strength and Stability



5 Get Ups/side

3 Rounds:

20 Squats

20 Lunges

1 min. Jump Rope or 20 Box Jumps/Step Ups

3 Rounds:

30 sec. Plank

5 -10 Plank Push Ups

1 min. Child’s Pose




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of



                                                    13
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 7, Day 2: Preparing For Labor




A. 3 Rounds:

15 Goblet Squats with kettlebell

20 Kettlebell Swings

10 Clean and Press/side

 B. Walk at a brisk pace, 30 minutes. If you’ve were running prior to your pregnancy, you can jog or run. You can
also do other forms of cardio like rowing, swimming, stationary cycling.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 7, Day 3: Prenatal Yoga



Sit in Staff Pose for 3 minutes. Extend your legs in front of you and place your palms on the floor, fingers facing
forward. While you are in this pose, focus on extending your torso and aligning your shoulders and spine and
pressing your whole leg into the ground. Breathe deeply and visualize your baby growing and moving as you
lengthen your torso.

From here, move into Cow Face Pose. Remain in this pose for about 10 deep breaths.




                                                    14
Stretch out the legs by moving back into Staff Pose for one minute before flowing into Cat/Cow Pose for one
minute or longer.

Sit back into your heels in Child’s Pose for five deep breaths, then flow into Sphinx Pose by lying on your belly
and gently raising your upper torso off the ground. Keep your elbows bent and keep a relaxed belly and lower back.
Keep the entire forearm on the ground and focus on lengthening the spine more than bending back. Sphinx Pose is
supposed to be very subtle and gentle, and is a good way to stretch the lower back during pregnancy without using
more rigid postures like Upward Facing Dog. Remain in this pose for about a minute.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 8, Day 1: Strength and Stability

AMRAP 20 minutes (Rest as needed):

Kettlebell Deadlift x 15 (w/light weight)

45 sec. Plank/Wall Plank

15 Goblet Squats

5 - 10 Pullups/Body Row




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,




                                                    15
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 8, Day 2: Preparing For Labor

A. Squats: Sit in a deep squat for 5 minutes. Use your elbows to push your knees apart if that’s comfortable. If you
can’t make it for 5 minutes, just go as long as you can. You can also do the squats against a wall if you need the
additional support. Make sure your feet are flat against the ground and that your back is flat. Breathe deeply and
rock gently from side to side.

 B. Walk at a brisk pace, 30 minutes. If you’ve were running prior to your pregnancy, you can jog or run. You can
also do other forms of cardio like rowing, swimming, stationary cycling.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 8, Day 3: Prenatal Yoga




A. Stand in Mountain Pose for 10 deep breaths. Focus on length and alignment. Place your hands on your belly
and visualize your baby breathing with you. Bring your right foot up to calf level and balance for ten more breaths,
then repeat on the opposite side.

Move into a Standing Half Forward Bend. Focus on extending your torso out of the hips, lengthening the spine
and keeping a slight arch in your back. If you can, place your fingertips on the floor. Inhale deeply, and as you
exhale, try to flatten your palms closer to the ground. Keep a slight bend in the knees. Repeat for 10 breaths.




                                                    16
Open your legs and move into a Wide Leg Forward Bend. Keep your toes facing forward and start with your
hands on your upper thighs for five breaths, feeling your hips open. Bend forward and place your hands on the
floor, breathing deeply as you lower to your elbows if possible. Stay in this pose for one minute and then slowly
raise back up to place your hands back on your thighs.

Move onto your knees and extend one leg out to the side for Gate Pose. Keep your heel anchored into the floor,
toes pointed to the ceiling. Inhale, and as you exhale gently bring your left arm up and over your head, bending
over the right leg for a gentle stretch. Stay in this pose for 30 seconds, then repeat on the other side.

From here, move into a squat for Garland Pose. Press your elbows against your knees to maintain open hips, with
your hands in prayer position. Make sure your heels are against the floor. Use an exercise ball for support to make
this pose more comfortable and help you relax.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 9, Day 1: Strength and Stability



AMRAP in 25 minutes (Rest as needed):

30 Jumping Jacks

30 sec. Plank

15 Burpees/Wall Burpees

15 Squats

10 Push Ups




                                                    17
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

A. AMRAP in 15 minutes (Rest as needed):

15 Kettlebell Swings

15 Goblet Squats

Pelvic Rocking 1 min.

 B. Walk at a brisk pace, 30 minutes. If you’ve were running prior to your pregnancy, you can jog or run. You can
also do other forms of cardio like rowing, swimming, stationary cycling.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 9, Day 3: Prenatal Yoga



Relieve stress and fatigue with these simple poses. Start in Easy Pose, breathing deeply for 10 breaths. From



                                                    18
here, lie on your back with your knees bent and your shoulders on the ground for Bridge Pose. Lift from your hips
and push your tailbone up toward the ceiling, keeping your thighs parallel to the floor. Breathe deeply in this pose
for about 30 seconds. Relax for ten deep breaths, then repeat.




Come onto your knees for Camel Pose. Inhale and lengthen the spine, then gently bend backwards and grab onto
your heels, looking up at the ceiling. Keep your neck and throat soft and focus on opening the back. Keep your
abdominal muscles relaxed and avoid hardening the muscles in the stomach and lower back. Relax in this pose for
30 seconds, come back up to kneeling for 5 deep breaths, then repeat for 30 seconds more.

Move into Child’s Pose for three minutes of deep breathing.

Push the heels into the floor and come up to Downward Dog . Breathe here for about 30 seconds, then lower into
Plank Pose for 30 seconds. Relax in Child’s Pose for one minute, then repeat this sequence twice.

Lie on your side for a modified Corpse Pose. Ana Forrest recommends placing one hand on your heart and one
hand on your baby during this relaxation pose, to strengthen your bond. Let go of any fear or anxiety in this pose,
and stay relaxed for at least five minutes, breathing with your baby.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 10, Day 1: Strength and Stability



2 Rounds:

15 Goblet Squats

15 One Arm Kettlebell Swings/side

15 Clean and Press/side

12 One Arm Kettlebell Swings/side



                                                    19
15 Side Lunges

10 One Arm Kettlebell Swings/side




Week 10, Day 2:

A.

3 Rounds:

30 sec. Pelvic Rocking

30 sec. Child’s Pose

6 x 5sec. Bridge Pose

30 sec. Downward Dog

 B. Walk at a brisk pace, 30 minutes. If you’ve were running prior to your pregnancy, you can jog or run. You can
also do other forms of cardio like rowing, swimming, stationary cycling.




Week 10, Day 3:

Sit in Easy Pose and center yourself for a few minutes, breathing deeply with your hand on your belly. From here,
move onto your belly for Sphinx Pose, to gently stretch your back. Do not overextend in this pose. Breathe here for
about one minute.

From here, move into Plank Pose. If this is too intense, feel free to come down onto your knees for some relief.
Stay in Plank Pose for 5 deep breaths, then flow into Downward Facing Dog. Stay here for 5 more deep breaths,
then come down into a Low Lunge. Stay in the lunge with your arms extended up or to the side for 5 more breaths.

Flow into Half Moon Pose by standing on both feet. As you slowly lower your right arm to the ground, extend your
left leg out to the side, with your toes facing forward. Look up towards your right hand and breathe deeply for 5
breaths.

Move into a Standing Half Forward Bend for 3 deep breaths, then come down into Cat Cow Pose. Rock gently
without overarching the spine for about a minute. From here, relax in Child’s Pose as long as you like, then repeat
the entire sequence, doing Half Moon Pose on the left this time around.




                                                   20
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 11, Day 1: Strength and Stability

2 Rounds:

5 Turkish Get Ups/side

10 Windmills/side

10 Clean and Press/side

15 Goblet Squats

15 Kettlebell Swings

10 Lunges/side




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!




                                                    21
Week 11, Day 2: Labor Preparation

A.

15 Bodyweight Squats

1 min. Pelvic Rocking

1 min. Tailor Sitting

15 Walking Lunges

 B. Walk at a brisk pace, 30 minutes. If you’ve were running prior to your pregnancy, you can jog or run. You can
also do other forms of cardio like rowing, swimming, stationary cycling.




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 11, Day 3: Prenatal Yoga

Sit in Easy Pose for 3 breaths.

 Move to Bound Angle Pose for 10 deep breaths. Try to open your hips as much as possible and gently press the
knees closer to the floor with each breath.

 Move onto all fours for Cat and Cow pose. Breathe deeply as you arch your back and look down at the floor,
relaxing the neck, then lower your belly and look up at the ceiling. Repeat for 3 minutes, flowing from one pose to
the other.

Move into a squat for Chopping Wood pose. Clasp your hands together and place them between your feet, with
your elbows straight. Inhale and stretch your arms above your head, then exhale and lower them quickly in a
chopping motion. Repeat for 20 “chops.”

End your yoga practice with a meditation from Gurmukh’s book, Bountiful, Beautiful, Blissful. Return to Easy Pose
and focus your gaze at the Third Eye point. With your hands in prayer pose, slide the left hand up until the right
palm is just below the left wrist. Inhale “Sat” and exhale “Nam” for three minutes, taking long, leisurely breaths.



                                                    22
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of
the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) or
barbell, but for the most part they will not require any additional equipment to make them as simple and
straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.

Congratulations on your pregnancy and giving your baby the best start with exercise!

Week 12, Day 1: Strength and Stability

A. 2 rounds:

10 Back Lunges/side, weighted or unweighted

30 sec. Prone Plank

10 Clean and Press/side

B. 2 rounds:

5 Turkish Get Ups/side

10 Bent Over Row/side

10 Goblet Squats




Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also
appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will
be posted three days a week, but feel free to mix and match the workouts to meet your needs.

 The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage
in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy,
avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or
unweighted.

 Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2
focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of



                                                    23
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