Pregnancy Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Pregnancy Workout Plan

Pregnancy Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Pregnancy Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
Pregnancy Free Weight Workout

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Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Middle Back / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
--
--
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

When doing this pregnancy workout you need to make sure that you are not straining yourself or doing anything that is uncomfortable for you. Pregnancy workouts are great for you and your child but need to be done the right way. Follow the instructions carefully. These workouts will help you to tone your body while not straining or hurting any muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Pregnancy Workout Plan is one of the best way to workout during pregnancy. It is also one of the best post pregnancy workout as well. Though you need to be careful not too push too hard, there is no reason to stop working out when you are expecting. In fact, a workout for pregnancy will help ... more

The Pregnancy Workout Plan is one of the best way to workout during pregnancy. It is also one of the best post pregnancy workout as well. Though you need to be careful not too push too hard, there is no reason to stop working out when you are expecting. In fact, a workout for pregnancy will help you to gain the proper amount of weight, ease pregnancy symptoms caused by excess weight gain, allow you to feel better throughout your pregnancy and make loosing weight afterward an easier task

Both During and After Pregnancy

This Pregnancy Workout Plan is also an ideal after pregnancy workout. When your doctor says it is okay to resume your exercise routine you can slowly and safely step back into this routine as a post pregnancy workout. Start off slow and gradually work yourself back into the full routine.

Includes Cardio and Toning

This really good pregnancy workout is an intermediate level workout routine that runs for 30 days in length and can be repeated after a rest period as both a pregnancy workout and a post pregnancy workout. Workout one utilizes the stationary bike for cardio exercise. Light weights and a workout ball are used to tone your shoulders, middle back, quads and glutes. Toning these muscles will help you to carry better and will help to prevent back aches during your pregnancy.

Work in Yoga Moves

Workout two combines both cardio activity and yoga stretches. These will not just tone your body; it will also give your muscles the much needed stretching and relaxation which is important in a pregnancy workout and after pregnancy workout. Yoga is especially needed during pregnancy as it will strengthen your core, which will make labor easier and help you to recover faster after delivery. This section works your quads, lower back, glutes and hamstrings.

Add Resistance

Workout three utilizes resistance bands and an exercise ball which are preferable to heavy weights in a pregnancy workout or after pregnancy workout. They give great results without over stressing your muscles and back. This section of the workout will tone and strengthen your quads, biceps, shoulders and glutes, something you will really appreciate when it comes time to cart around baby and all of his or her accessories.

Getting Active

Don't wait any longer. Get up and get active. Moms who workout during their pregnancy will find their pregnancy, delivery and recovery to be much easier than those who remain inactive. Following a regular pregnancy workout plan and healthy diet will improve not just your health but your baby's as well. Carrying extra weight can cause gestational diabetes in addition to damaging your back. Be proactive with a pregnancy workout.

Reap the Benefits

This workout plan truly is the best pregnancy workout as the three workout routines you will go through include cardio, strength training and stretching. Working out during and after pregnancy benefits both mother and child. Keep a lean and toned shape during and after pregnancy and watch as the post pregnancy pounds drop off because of the hard work you will put in with this work out.

Checking with the Doctor

Not all types of physical activity are suitable for everyone. Users take training advice at their own personal risk. Make sure you talk to your doctor before attempting any pregnancy workouts.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:15:00
1 -- 00:15:00 --:--
Lower Back / Intermediate
3 sets, 20 reps00:00:15, 00:30 rest
3 20 00:30
Quads / Beginner
1 sets, 00:00:20
1 00:00:20 --:--
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 00:00:20
3 00:00:20 --:--
--
--
3 sets, 00:00:20
3 00:00:20 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Warm up for 5 minutes before you do the designated time and then cool down for 5 minutes after. The 4 yoga posses should be gone through 3-4 times. When doing this pregnancy workout you need to make sure that you are not straining yourself or doing anything that is uncomfortable for you. Pregnancy workouts are great for you and your child but need to be done the right way. Follow the instructions carefully. These workouts will help you to tone your body while not straining or hurting any muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Pregnancy Workout Plan is one of the best way to workout during pregnancy. It is also one of the best post pregnancy workout as well. Though you need to be careful not too push too hard, there is no reason to stop working out when you are expecting. In fact, a workout for pregnancy will help ... more

The Pregnancy Workout Plan is one of the best way to workout during pregnancy. It is also one of the best post pregnancy workout as well. Though you need to be careful not too push too hard, there is no reason to stop working out when you are expecting. In fact, a workout for pregnancy will help you to gain the proper amount of weight, ease pregnancy symptoms caused by excess weight gain, allow you to feel better throughout your pregnancy and make loosing weight afterward an easier task

Both During and After Pregnancy

This Pregnancy Workout Plan is also an ideal after pregnancy workout. When your doctor says it is okay to resume your exercise routine you can slowly and safely step back into this routine as a post pregnancy workout. Start off slow and gradually work yourself back into the full routine.

Includes Cardio and Toning

This really good pregnancy workout is an intermediate level workout routine that runs for 30 days in length and can be repeated after a rest period as both a pregnancy workout and a post pregnancy workout. Workout one utilizes the stationary bike for cardio exercise. Light weights and a workout ball are used to tone your shoulders, middle back, quads and glutes. Toning these muscles will help you to carry better and will help to prevent back aches during your pregnancy.

Work in Yoga Moves

Workout two combines both cardio activity and yoga stretches. These will not just tone your body; it will also give your muscles the much needed stretching and relaxation which is important in a pregnancy workout and after pregnancy workout. Yoga is especially needed during pregnancy as it will strengthen your core, which will make labor easier and help you to recover faster after delivery. This section works your quads, lower back, glutes and hamstrings.

Add Resistance

Workout three utilizes resistance bands and an exercise ball which are preferable to heavy weights in a pregnancy workout or after pregnancy workout. They give great results without over stressing your muscles and back. This section of the workout will tone and strengthen your quads, biceps, shoulders and glutes, something you will really appreciate when it comes time to cart around baby and all of his or her accessories.

Getting Active

Don't wait any longer. Get up and get active. Moms who workout during their pregnancy will find their pregnancy, delivery and recovery to be much easier than those who remain inactive. Following a regular pregnancy workout plan and healthy diet will improve not just your health but your baby's as well. Carrying extra weight can cause gestational diabetes in addition to damaging your back. Be proactive with a pregnancy workout.

Reap the Benefits

This workout plan truly is the best pregnancy workout as the three workout routines you will go through include cardio, strength training and stretching. Working out during and after pregnancy benefits both mother and child. Keep a lean and toned shape during and after pregnancy and watch as the post pregnancy pounds drop off because of the hard work you will put in with this work out.

Checking with the Doctor

Not all types of physical activity are suitable for everyone. Users take training advice at their own personal risk. Make sure you talk to your doctor before attempting any pregnancy workouts.

Pregnancy Resistance Band Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:15:00
1 -- 00:15:00 --:--
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 01:00
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Warm up for 5 minutes before you do the designated time and then cool down for 5 minutes after. When doing this pregnancy workout you need to make sure that you are not straining yourself or doing anything that is uncomfortable for you. Pregnancy workouts are great for you and your child but need to be done the right way. Follow the instructions carefully. These workouts will help you to tone your body while not straining or hurting any muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Pregnancy Workout Plan is one of the best way to workout during pregnancy. It is also one of the best post pregnancy workout as well. Though you need to be careful not too push too hard, there is no reason to stop working out when you are expecting. In fact, a workout for pregnancy will help ... more

The Pregnancy Workout Plan is one of the best way to workout during pregnancy. It is also one of the best post pregnancy workout as well. Though you need to be careful not too push too hard, there is no reason to stop working out when you are expecting. In fact, a workout for pregnancy will help you to gain the proper amount of weight, ease pregnancy symptoms caused by excess weight gain, allow you to feel better throughout your pregnancy and make loosing weight afterward an easier task

Both During and After Pregnancy

This Pregnancy Workout Plan is also an ideal after pregnancy workout. When your doctor says it is okay to resume your exercise routine you can slowly and safely step back into this routine as a post pregnancy workout. Start off slow and gradually work yourself back into the full routine.

Includes Cardio and Toning

This really good pregnancy workout is an intermediate level workout routine that runs for 30 days in length and can be repeated after a rest period as both a pregnancy workout and a post pregnancy workout. Workout one utilizes the stationary bike for cardio exercise. Light weights and a workout ball are used to tone your shoulders, middle back, quads and glutes. Toning these muscles will help you to carry better and will help to prevent back aches during your pregnancy.

Work in Yoga Moves

Workout two combines both cardio activity and yoga stretches. These will not just tone your body; it will also give your muscles the much needed stretching and relaxation which is important in a pregnancy workout and after pregnancy workout. Yoga is especially needed during pregnancy as it will strengthen your core, which will make labor easier and help you to recover faster after delivery. This section works your quads, lower back, glutes and hamstrings.

Add Resistance

Workout three utilizes resistance bands and an exercise ball which are preferable to heavy weights in a pregnancy workout or after pregnancy workout. They give great results without over stressing your muscles and back. This section of the workout will tone and strengthen your quads, biceps, shoulders and glutes, something you will really appreciate when it comes time to cart around baby and all of his or her accessories.

Getting Active

Don't wait any longer. Get up and get active. Moms who workout during their pregnancy will find their pregnancy, delivery and recovery to be much easier than those who remain inactive. Following a regular pregnancy workout plan and healthy diet will improve not just your health but your baby's as well. Carrying extra weight can cause gestational diabetes in addition to damaging your back. Be proactive with a pregnancy workout.

Reap the Benefits

This workout plan truly is the best pregnancy workout as the three workout routines you will go through include cardio, strength training and stretching. Working out during and after pregnancy benefits both mother and child. Keep a lean and toned shape during and after pregnancy and watch as the post pregnancy pounds drop off because of the hard work you will put in with this work out.

Checking with the Doctor

Not all types of physical activity are suitable for everyone. Users take training advice at their own personal risk. Make sure you talk to your doctor before attempting any pregnancy workouts.

23 person started this plan

Workout Goals

  • Get Toned

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Cable Machine
  • Treadmill
  • Stationary Cycle
  • Resistance Band
Show All

No Reviews yet.

Pregnancy Workout Plan

23 person started this plan

Workout Goals

  • Get Toned

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Cable Machine
  • Treadmill
  • Stationary Cycle
  • Resistance Band
Show All