Workout A (Weeks 1-8)
You will perform this workout as a circuit. This means that you will complete 1 round/set of each exercise before you move on to the second round/set.
Here are your exercises!
The thruster is an awesome compound exercise that trains knee flexion and pressing at the same time. This exercise will strengthen your quads, adductors, glutes, shoulders, and triceps.
- Grab two dumbbells and hold them up on your shoulders.
- Set a slightly wider than shoulder-width stance with your feet pointing out no more than 30 degrees.
- Brace your core and begin squatting down by bending at the hips and knees simultaneously.
- Keep your back as straight as possible, and your heels flat on the floor at all times.
- Squat down as low as you comfortably can, using a 3-second tempo.
- Reverse the movement by squatting back up and squeezing your glute muscles at the top.
- Using the momentum of the squat, begin pressing the dumbbells up overhead until your elbows are locked out.
- Slowly bring the dumbbells back down to your shoulders and repeat.
You will perform 2 sets of 6 repetitions in Week 1
2) Band Pull Aparts
The next exercise is the band pull apart with a supinated grip. We include this exercise to help improve the bad posture that results from pregnancy.
A lot of women develop a kyphotic curve in their upper back as well as rounded shoulders from the weight of the pregnancy.
The supinated grip band pull-apart will strengthen the posterior shoulders, the external rotators in the rotator cuff, and the upper back muscles.
- Grab a closed loop resistance band and hold it with your hands supinated (palms facing up).
- Raise your arms out in front of you with your elbows locked out.
- From here, slowly begin pulling the band apart until it makes contact with your chest.
- Keep your elbows locked the entire time.
- Hold the end contraction for 1 second, and slowly reverse the movement using a 3-second tempo.
You will perform 2 sets of 12 repetitions in Week 1
3) Wall Mountain Climbers
Next is the wall mountain climber. This great exercise will help strengthen and activate your core muscles from a stable position. You can also perform this exercise against a ledge to increase the difficulty of the movement.
- Stand at least 12 inches away from a wall so that you can place your outstretched hands against it.
- Keep your feet shoulder-width apart.
- Brace your core and lift one knee up towards your chest as high as you can.
- Keep your back straight and do not let your hips rotate excessively.
- Slowly lower that leg and repeat on the opposite side.
You will do 2 sets of 8 repetitions per side in Week 1.
4) Kegel Exercises (Slow Repetitions)
The last exercise is the kegel. This is the most famous pelvic floor exercise because it works.
This exercise can help decrease the risk of you developing the complications associated with a weakened pelvic floor.
For this workout, we will do slow repetitions.
- You can do this exercise while standing, sitting, or lying on your side
- Take a nice comfortable inhale and hold it for one second.
- As you are exhaling, focus on squeezing all of your pelvic muscles together.
- Pretend like you are trying to hold in pee or poop.
- Hold this contraction for 5 seconds, and release slowly for 5 seconds.
- Try to avoid squeezing any other muscles around your pelvis like your butt or quad muscles.
- Repeat for the desired number of repetitions.
You will do 2 sets of 10 repetitions in Week 1.