3 Third Trimester Strength Workout


Tips for Strength Training in 3rd Trimester

•Always bring water with you
•Eat preworkout fuel – banana, toast with jelly, dates (depends on the type of workout & what your body is used to)
•Use the restroom RIGHT before you workout
•If anything hurts or feels awkward STOP or modify
•Take it easy, this isn’t about getting sore or gaining muscle – it’s about moving and staying healthy for you and baby
•Do the amount of weight that is comfortable for you. Adjust as needed throughout workout
•It doesn’t matter if it’s a 10 min workout or a 45 min workout, it’s amazing that you are still moving in your 3rd trimester (I had to constantly remind myself about this)


Workout #1
Cardio + Full Body Strength

•1 mile run

•2 rounds:

10/each leg lunges with hammer curls [10# DBs]
20 Upright row 20# [Kettlebell]
20 squats [20# KB]
200 jab/cross combo [5# DBs]
2 min wall sit

Workout #2

•Warm up: 1000 meter row + 10 minutes on stairs at level 6-7

•3 rounds, 10 reps:

Curls [10# DBs]
Rotato Cuffs
Hammer Curls
Shoulder Press
Bend Over Flys
Tricep Extensions

Workout #3
Full Body Strength

•Warm up: 10 mins on bike

•1 round:
100 Squats
90 Reverse lunges
80 Bicep curls
70 Glute Bridges
60 Deadlifts
50 Ball Slams
40 Burpees
30 Pushups
20 Squat Jumps
10 Lunge Pulses/each leg

Just because you are pregnant doesn’t mean you are powerless!

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