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Weekly Pregnancy Workout Routine

weekly pregnancy workout routine

Happy Monday! It is soooo dreary here today the last thing I felt like doing was going to the gym BUT I did it and I’m back to share a weekly pregnancy workout routine with you!

Over the last few weeks my back has gotten really bad. I’ve suffered with an SI joint issue ever since I was pregnant with my first and now it’s back with a vengeance.

I’ve had to modify my workouts quite a bit as to not make it worse but it has been difficult because so much bothers it. My workouts are still tough but not nearly as hard as I’m used to. So, this week I’m giving you a lighter version workout that you can do if you are also struggling with back pain during your pregnancy.

I’m still doing a lot of heavy lifting and difficult movements so I am including some of those here however, if you haven’t been doing these movements I don’t recommend starting them right now.

As always – this isn’t my exact workout for the week, rather one that I think would best suit the general (pregnant!) public. If you’re interested in a personal customized workout plan (whether for pregnancy or not) feel free to shoot me an email so we can chat!

Here’s your weekly pregnancy workout routine :

Weekly Pregnancy Workout Routine

Monday : Back/Bi’s/Cardio

Wide Grip Row (12-15 reps) Superset Bent Over Single Arm Row (12-15 reps) Superset Bosu step-overs. (1 minute) : 4 Sets

Close-Grip Cable Row (10-12 reps) Superset Kettlebell Overhead Swings (20 reps) Superset Bosu Feet Jacks (1 minute) : 4 Sets

Seated Curl Dropset (20 reps) Drop weight & repeat Superset mountain climbers (1 minute) : 4 Sets

Side Curl (20 reps) Superset Bent Over Single Arm Curl (20 reps) Superset jumping jacks (1 minute): 4 Sets

 

Tuesday : Legs/Glutes

On All Fours Cable Crossover and Raise (10-12 reps) Superset Cable Side Squat (8-10 reps): 4 Sets

Cable Kickbacks (8-10 reps) Superset Duck Walks w/ 20 pulses at back : 4 Sets

Cable Pull-Through (8-10 reps) : 4 Sets

HackSquat (8-10 reps) Lunge Front/Back w/ barbell on back (switch and do other side after) (15 reps) : 4 Sets

 

Wednesday: Shoulders/Cardio

Face Pulls (12-15 reps) : 4 Sets

Arnold Press (12-15 reps) : 4 Sets

Battle Rope 1 Arm Lateral 30 seconds, Behind the Head shoulder Press (10-12 reps), Battle Rope other arm Lateral 30 seconds, 1 minute rope hop-overs.

Rower Intervals (1 minute on, 30 seconds off): 10 minutes

 

Thursday : REST

 

Friday: Triceps/Chest/Cardio

Decline Chest Pushups (AMRAP) : 4 Sets

Chest Press to Fly (10 reps each) : 4 Sets

Single Arm Side Pushup (AMRAP) switch sides and repeat : 4 Sets

Overhead Extensions w/ cable (20 reps) Superset Pushdowns w/ cable (20 reps) : 4 Sets

Treadmill : 1 minute walk uphill, 1 minute walk uphill backwards, 1 minute sprint, 1 minute rest : 30 minutes


Saturday : Legs

Hamstring Curl (8-10 reps) : 4 Sets

Single Legged Deadlift (8-10 reps) : 4 Sets

Step-Up to Lunge Back w/ barbell (10 reps) : 4 Sets

Leg Extension Singles (8-10 reps each leg) then drop weight do both legs at same time (12-15 reps) : 4 Sets

Around the World Lunges w/ Barbell (8 reps each way) : 4 Sets

 

Sunday : Rest 

Looking for a past weekly workout? Check here.

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