Pregnancy Workouts

Monday, June 5, 2017

Working out when your pregnant can seem completely over-rated and counter-intuitive, but I can assure you, it's not! I'm on my 4th pregnancy (in 5 years!) and I can say unequivocally that things go smoother during pregnancy AND delivery when I have worked out throughout my pregnancy. Now let's be honest - I'm not a runner, I loathe cardio and to be completely honest, working out is not something I get a "high" from like other people I know (Collin is this way and I'll never understand). It takes motivation, it takes work, and it will not happen if you don't prioritize it.

I wanted to share with you what I do during pregnancy (and often times when not pregnant, but at a higher level) to keep strong, healthy & active. My goal when working out is not to lose weight or inches (obvi), but more so to build/keep muscle, to keep my core muscles engaged and strong and to not totally let go of myself. I should mention that I just finished at a doctor's appt this morning where I had gained 10 lbs in two weeks (thanks, Haagen Dazs), so again, this is not about weight ;)
I have this set up in two rotations, so you can alternate each time you go to the gym - because work-out boredom is real. I try to work out 2-3 times a week - try mixing in a class (I do a group strength class that focuses on light weights, lots of reps, very little cardio, or sometimes will do a yoga class) or an online workout video (I love FitnessBlender!)

 10 minutes on an inverted treadmill

Lifting (each is a superset*) 
Round One
Upper - 3 sets of 10 dumbbell curls (I use two 10lb dumbells, but use whatever feels right for you)
Lower - 3 sets of 10 squats (weights on shoulders, squat into heals)

Round Two
Upper - 3 sets, 10 tricep pull downs (use the tricep pulley machine)
Lower - 3 sets of 10 deadlifts

Round Three
Abs - 3 sets of 20 ab crunches
Upper - 3 sets of 10 chest presses (laying on bench)

Cool Down:

10 minutes on the elliptical, bike, or stair master

Lifting (each is a superset):
Round One
Upper - 3 sets of 10 dumbell shoulder press
Lower - 3 sets of 10 lunges

Round Two
Upper - 3 sets of 10 machine lat pull downs
Lower - 3 sets of 10 machine leg extensions

Round Three
Abs - 3 sets of 20 ab crunches on a bio ball
Lower - 3 sets of 10 leg curls

Cool Down:

A few things to note: 
 -Keep your weights on the lighter side - pregnancy is not the time to push yourself when it comes to lifting.
-If you don't have a gym membership, most of these can be done at home with some simple weights - look up alternatives (on youtube or google!) to using the machines.
 *A superset is an alternating set - i.e. you alternate between each workout three times - so 10 curls, 10 squats and then back to curls, and then squats until you've done each three times. The beauty of supersets is that they make your workout quick and double as cardio, because they're not designed to stop in between.

My hope is that this gives you some direction in your workout and keeps things short & simple - because nobody hates a long workout as much as I do ;) 

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Jana Jani said...

Really, good. I am so happy to see it. have you another blog for pregnancy symptoms, share with me. Thanks

Pioi MÄ© said...

Do you know the 2 biggest reasons men and women stop exercising?

1) Lack of time
2) Lack of motivation

Let's tackle "Lack of Time" today with 5 ways you can get your
workouts done faster. After all, no one should spend more than 50
minutes in the gym.

Here are 5 ways to cut time from your workouts.

a) Supersets

I use "non-competing" superset. This means, choose two exercises
for different muscle groups - and preferably completely opposite
movements. For example, choose a push and a pull. That way, one
muscle group rests while the other works...and you cut the rest
time you need between sets.

b) Choose a better warm-up strategy

Don't waste 10 minutes walking on the treadmill. Instead, use a
total body circuit of bodyweight exercises as a general warm-up, and
then move directly into specific warm-up sets for your first two

c) Pair dumbbell and bodyweight exercises together in your

This saves you time at home (you don't need to change the dumbbell
weight between exercises) and in the gym (you don't need to fight
for 2 sets of dumbbells).

d) Choose Intervals over slow cardio

The latest research shows more weight loss when people use
intervals, and intervals take half as long to do.

e) Limit the use of isolation exercises

Pick multi-muscle exercises, such as squats, pulls, pushes, and
rows. If you have time, you can squeeze in some dropsets for arms
and shoulders if you want. However, if you only have 3 sessions of
45 minutes per week, isolation exercises must be the first to go.

In addition, don't spend more than 10 minutes per week on direct ab
training. It's not efficient and won't give you rock hard abs

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

Workout less, live life more,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Creator of Turbulence Training

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to
prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto
the Original TT workout and follow the 16-week advanced program
right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the TT Fusion Fat Loss program followed by
the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
Advanced TT fat loss workouts.

After that, choose between the TT for Women or TT for Muscle
programs to help put the finishing touches on your physique. All of
these are included as bonuses with Turbulence Training.

Get started on the road to fat loss with your very own copy of
Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

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