2 | 2019 Pregnancy Fitness Plan

To my two beautiful boys, Leo and Beckham

Thank you for being the greatest inspirations in my life.
You are my reason for striving to be the happiest, healthiest
mama I can be. I love you both beyond words.
 3 | 2019 Pregnancy Fitness Plan

THANK YOU

I want to extend a big thank to the amazing women who make up the LG Team and two special women who helped
make this plan the visual beauty that it is. Christina, you’ve designed every LG program with me and I couldn’t be
prouder of this one. You embody everything an LG Sister is and I am so thankful for you. Jenn, you gave me so much
confidence as a new mom taking all these photos. They came out beautifully as always and I am grateful for you and
our friendship.

DISCLAIMER

By consuming this content and/or purchasing this product - whether obtained directly from LaurenGleisberg.com/
Lauren Gleisberg LLC/Lauren Gleisberg herself (collectively “LG”) or via a third party - you understand and agree to the
following:

You agree that you are 18 years of age or older. You understand that Lauren Gleisberg is not a physician or registered
dietician and that the Mom Plan offers health, fitness and nutritional information that is designed for educational and
general informational purposes only. Lauren Gleisberg shares guidance based on her personal experience only.

Before beginning this Mom Plan (the “Plan”) or taking any advice from LG , you agree to consult your healthcare
provider and receive approval for use of the Plan. Material in the Plan is not a substitute for medical advice, and you
should discuss all aspects of the Plan with your doctor prior to use.

Working out involve risks. You agree that you are consuming and following the content provided by LG at your free
will and assume all risks and responsibility associated with use of the Plan for yourself, children, and unborn children.
You agree to release, indemnify and hold harmless Lauren Gleisberg, Lauren Gleisberg LLC, all of its representatives,
employees, heirs, agents, and contractors from any and all responsibility with respect to any and all injuries, disability,
death or any other issues that may arise as a result of your use of the Plan.

You understand and acknowledge that you take full responsibility for your health, life, and well-being, as well as the
health, lives and well-being of your family and born and unborn children. Every person, every pregnancy, and every
post-partum experience is different, and you acknowledge that use of the Plan is not a guarantee of a healthy weight
gain, weight loss, improved fitness, healthy delivery, or recovery. You agree that Lauren Gleisberg and Lauren Gleisberg
LLC are not liable for the interpretation or use of any information provided. The use of any and all information shared is
entirely at your own risk. Further, the Plan is not intended to diagnose, treat, cure, or prevent any disease or condition.
 4 | 2019 Pregnancy Fitness Plan
TABLE OF
CONTENTS

5 Welcome
6 Exercise + Pregnancy
7 My Prenatal Experience
9 Why I Chose to Primarily Lift Weights
10 Prenatal Modifications
11 Activation + Alignment
12 Plan Overview
13 Mama Instincts
14 The Workouts: 1st Trimester
60 The Workouts: 2nd Trimester
113 The Workouts: 3rd Trimester
170 Congratulations
 5 | 2019 Pregnancy Fitness Plan
WELCOME

Welcome to your pregnancy fitness plan: a plan I wrote to provide you with all the tools and resources you
need to look and feel your best during this prenatal phase.

I created these Mom Plans because I saw a gap in the market. Pregnancy is a precious time and we need
workouts that are safe yet effective. I also believe it is a time when women should continue to prioritize their
needs.

When I became a mom to my two boys, Leo and Beckham, I quickly learned that I could not pour from an
empty cup. Making time for myself through workouts helped me be my best self and therefore, the best
mom I can be.

I also learned that being a mom-to-be and being a mom in general requires great time management.
Another gap I encountered with pregnancy and postpartum workouts was the lack of efficiency. If I am going
to take time out of my life to work out, I want the workouts to be effective. That is exactly what you will find in
my Mom Plans.

These plans are so special to me. I truly feel as though I experienced enjoyable, healthy pregnancies and a
quick recovery because of these Mom Plans. I used them with both of my boys and I couldn’t be prouder of
the results I personally experienced.

It is an honor to share these plans with you. I hope they help you feel more energized, comfortable,
confident, happy and healthy. I am grateful to be able to support you during this special time in your life.
Let’s get going!

XO

Lauren
 6 | 2019 Pregnancy Fitness Plan
EXERCISE +
PREGNANCY

BENEFITS EXERCISING DURING

The best place to begin is with a discussion on why
PREGNANCY MAY HELP
we should stay active while pregnant. According
• reduce backaches, constipation, bloating
to ACOG (American College of Obstetricians
and swelling
and Gynocologists), “if you are healthy and your
pregnancy is normal, it is safe to continue or start • decrease your risk of gestational diabetes,
most types of exercise.” preeclampsia and cesarean delivery
• maintain and promote muscle strength
As a general rule of thumb - something ACOG • promote healthy weight gain
suggests and something my OB suggested to me
- how you were working out prior to pregnancy • boost your energy and mood
is generally safe to continue during pregnancy • improve overall well-being
with necessary modifications. In most cases, it is • keep proper posture as your body changes
even recommended to stay physically active while
• aid in better sleep
pregnancy; of course, your heath care provider’s
approval is required before you begin any exercise • ability to cope with labor pains
plan. • shorter labor due to strong muscles required for
pushing
With both of my pregnancies, I found one of the • quicker postpartum recovery
greatest challenges was staying motivated to
workout. Keeping in mind the many benefits of • faster return to pre-pregnancy weight
exercising during pregnancy helped me want to
workout, which I did all the way up until I gave birth.
NOTE: you must consult with your heath
I often say that when we understand the why (as in care provider before starting any new
why exercise during pregnancy is beneficial), we are exercise routine or this plan
more likely to stick with it, so here are some of the
top benefits.

“I experienced all of those benefits and I believe

exercising during pregnancy aided in my pleasant,
comfortable pregnancy and quick recovery.”
Sources

https://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy?IsMobileSet=false
http://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/

- LG
 7 | 2019 Pregnancy Fitness Plan
MY PRENATAL
EXPERIENCE

I worked out up until my due date with both of my pregnancies. It was without a doubt one of the best
decisions I made for myself and my babies while pregnant. When you become a mom, you realize more than
ever that you can’t pour from an empty cup. Being the best mom you can be starts with you feeling the very
best you can. Exercising during and after pregnancy is not selfish rather a form of self love. I wanted to share
a few things from my prenatal fitness experience that I thought you may find helpful.

Exercising During Pregnancy

Helped Me Feel Like Me
Pregnancy can be a mental struggle as much as Because exercise is such a big part of who I am,
it can be a physical struggle. For me, this was keeping up with my workout regimen helped me
especially true. I am a go-getter, a doer, a mover feel most like me during a time when everything was
and a shaker. I like to tackle my to do list and I thrive changing. The gym became my place to focus on
off of accomplishments. Pregnancy forces you to myself. You know weight training is my favorite style
slow down a bit, which was difficult for me to accept of exercise, so I chose to stick with that and add in
at times. cardio and stretching: all of which you will find in
this plan.
 8 | 2019 Pregnancy Fitness Plan
MY PRENATAL
EXPERIENCE

Shift from Looking Good to

Feeling Good and Being Healthy
At some point during pregnancy, you make the mental shift from working out to look good to working out
to feel good and to stay healthy. It’s not always easy to feel your body getting bigger and to become more
physically limited - I struggled with that.

I learned that the more active I remained, the better I felt: physically and mentally.

Physically, this becomes especially true as pregnancy progresses. The last trimester of pregnancy can be
uncomfortable. Motion is lotion. The more I moved, the better I felt. On days I didn’t want to go to the gym, I
did it anyway simply because I knew I would feel better after.

Mentally, when it comes to exercise, let’s look at the science. Exercise releases endorphins. Endorphins are
called the “happy hormone” because they interact with receptors in the brain to reduce the perception of
pain. They also trigger positive, euphoric feelings within the body similar to what would be the effects of
morphine. Working out throughout my pregnancies was beneficial for my mental health and overall well-
being.

Many of you are familiar with my first son, Leo and his fibular hemimelia diagnosis that we discovered at his
20 week anatomy scan. If you haven’t read it, you can read this blog post I made regarding Leo’s leg. This
opened my eyes to how important it is to prioritize health during pregnancy for both myself and my baby.
We are given the privilege of growing a precious life inside of us; I tried to maintain the perspective that it
was my job to help him grow into a healthy, strong human and that began with me.

Pregnancy = Postpartum
There seems to be a greater focus on postpartum fitness and “getting your pre-baby body back” than there
is a focus on prenatal fitness. This is something I noticed and an area where I thought I could offer a better
solution for myself and others.

What we do during our 9 months of pregnancy highly impacts our postpartum experience. I entered both
pregnancies with the mindset that if I continued to keep up with my healthy lifestyle, I could make my
postpartum recovery easier and get back to my pre-baby fitness level faster.

Let’s be real… pregnancy can often be used as an excuse to give into every craving and become less active.
Of course, I worked out less than normal and of course, I enjoyed more treats. Still, I continued to eat
nutrient-dense, balanced meals and workout as often as I felt I could.

I credit a lot of my postpartum “success” to what I did while pregnant. I don’t want to ever promote
pregnancy as a time to tighten up your nutrition or to become more series in the gym; that’s not what I am
suggesting. I just want to share that I made my postpartum journey easier by working out and eating mildly
healthy while pregnant.

https://laurengleisberg.com/leos-leg-part-1/
 9 | 2019 Pregnancy Fitness Plan
WHY I CHOSE TO
PRIMARILY LIFT
WEIGHTS

You will need your healthcare provider’s approval before beginning this exercise plan or any prenatal
workouts. Like I mentioned, my OB gave me the instructions that I could continue working out in the same
style that I had been doing prior to becoming pregnant. For me, I lift weights, so that is what I continued
during pregnancy.

Why I Lifted Weights While Pregnant

1 Muscle = Increased BMR
This is one of the top reasons I like weight training in general and why I found it beneficial during pregnancy. In
general, our muscle cells are metabolic furnaces; they eat up calories just to sustain themselves. This means
that more muscle can lead to an increased BMR (basal metabolic rate), which is the amount of calories we burn
at rest.

Weight training is the most effective workout method I’ve found to build and sustain muscle. During pregnancy, I
lifted to promote muscle mass, which in turn helped me continue to burn a high amount of calories even as my
workouts slowed down.

2 STRENGTH, YOU NEED IT

Hands down the greatest benefit I found to lifting while pregnant was my strength. A growing belly and a
changing body requires a strong mama. Lifting allowed me to stay strong as my body changed.

Pregnancy leads up to one big moment: childbirth. You will need all the strength possible to get yourself across
that finish line and deliver your precious baby. Lifting throughout pregnancy helped me feel strong throughout
those 9 months and on that one, very important delivery day.

3 MORE OF WHAT MAKES YOU FEEL LIKE YOU

The theme of everything I share for a healthy, happy prenatal and postnatal experience has to do with you
feeling your very best. I enjoy weight training on a regular basis. I knew the best way for me to feel most like
myself was to continue lifting throughout pregnancy. With your healthcare provider’s consent, do more of what
makes you feel like you.
 10 | 2019 Pregnancy Fitness Plan
PRENATAL
MODIFICATIONS

L ower I mpact due to PRECAUTIONS TO TAKE

I ncreased F lexibility • Hydrate properly before, during and after
your workout
It is the body’s job during pregnancy to prepare us
for delivery. One of the changes you can expect • Avoid holding your breath during exercises
to notice is an increase in flexibility. Pregnancy • Keep from lifting maximally
hormones, like relaxin, cause connective tissues • Limit exercises that require you to lie on
like those that support our joints to become more your back
relaxed. This is helpful for childbirth but something
we have to be aware of during workouts. This • Exercise in climate controlled environments to
increased flexibility and joint mobility puts us at prevent overheating
a greater risk of injury, which is why I eliminate • Know the warning signs to look for if you need to
high-impact exercises and move through exercises stop exercise & contact your healthcare provider
slowly. immediately

L ighter W eight + P roper

F orm to K eep B alanced
A growing baby and belly leads to a shift in our
center of gravity. You can expect to feel less stable
as pregnancy progresses, which is why I lower
the weight I use. I also focus on core activation
and proper alignment to keep balanced during
workouts. See the following page for proper form.

L ower I ntensity to
A ccommodate a
D ecrease in E ndurance
The first major change I notice during pregnancy is
that my cardiovascular endurance and breathing
change. Pregnancy brings a greater oxygen demand
and an increased pressure of the uterus on the
diaphragm. You can expect to become short of
breath more easily during pregnancy. For this
reason, I lower my overall workout intensity.

“Trust yourself! You know your body more than

anyone else, so listen to the cues it gives you.”
 11 | 2019 Pregnancy Fitness Plan
ACTIVATION +
ALIGNMENT

ACTIVATION ALIGNMENT
Belly Button to Spine Proper Posture

Proper form begins with an activated core. To Below, I will outline the simple steps to align your
effectively engage the core muscles, think of body. It is especially important to align your body
drawing your belly button into your spine. and keep your core properly activated during all
exercises.
Practice this in a standing position with feet hip-
width apart. As you draw your belly button back • Begin with your feet pointing forward
to your spine, you will notice your pelvis slightly
• Hold your head high and keep the chin in
rotates to a neutral position and your chest opens
up. These are signs you are practicing this check • Ever so slightly pinch together your shoulder
correctly and engaging your deep core muscles. blades to open the chest
You will want to perform all your exercises from this • Slightly rotate your pelvis to a neutral position
core-engaged position. (your butt should not be sticking out and your
tailbone should not be completely tucked under)
• A straight line should run from your head,
through your shoulders, hips and knees and
down to your feet)

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 12 | 2019 Pregnancy Fitness Plan
PLAN OVERVIEW

INSTRUCTIONS
These weighted workouts are designed to take around 30 minutes or less to complete. However, the exact
time will depend on how long it takes you to complete each movement and how long you decide to rest.

The workouts are divided by trimester and decrease in intensity and frequency as pregnancy progresses.
Further, each trimester is broken down by each week of your pregnancy for an easy-to-follow format. Each
page contains a new workout and there are photo demonstrations of every exercise to help demonstrate
form.

Equipment Needed:

E xercise B all 2 S ets of D u mbbells

(1 lighter, 1 heavier)
Get Mine Here!
Get Mine Here & Here!

resistance band foam roller

Get Mine Here! Get Mine Here!

You may choose to substitute in additional equipment like a barbell, cable machine or any gym equipment
but above are the basics required for the workouts.
 13 | 2019 Pregnancy Fitness Plan
mama instincts

As you will soon learn, trusting your mama instincts will help you navigate through
this next chapter of your life. You may hear a lot of outside chatter but the little voice
in your head… the gut feeling you get… that intuition… allow that to be your guiding
force.

I find this to be true for my workouts as well. You know your body best, especially
during pregnancy. You can use these workouts as a guide but never let these
suggestions override your mama instincts or your health care provider’s
recommendations.

In these workouts, you will see suggestions for sets, reps and rests. Those are
simply suggestions. If you’re extra tired one day, listen to your mama instincts and
scale back on the sets. If you’re noticing you get winded faster, listen to your mama
instincts and rest longer. You know what I mean!

Modifying this plan is the best thing you can do for both yourself and your baby. You
will still be experiencing all of the great benefits of exercising while pregnant. Plus, I
personally feel my best when I am trusting my mama intuition.

You’ve got this, mama…

 14 | 2019 Pregnancy Fitness Plan
WORKOUTS

Weeks 5-13
1 TRIMESTER
st
You just found out you’re expecting a baby… congratulations! Now, you are likely wondering how you
proceed with working out while pregnant. First things first, ask your healthcare provider! I’m not a medical
professional and because every mama’s needs are different, I do not suggest working out unless you have
your doctor’s approval.

These are the exact workouts I followed in my 1st trimester while pregnant with both of my boys. You’ll
notice that these workouts are fairly similar to a typical LG style workout with a few modifications. Overall, I
lowered the intensity of my workout. This comes through lowering the weight being used and resting for as
long as needed (even if it’s different than the suggested rest).

The greatest workout challenge in the first trimester, for me, was a lack of energy. The first trimester is often
accompanied with fatigue and nausea, so the motivation to workout is lessened. I focused on working out
during the times of the day I felt my best. I also noticed that working out actually helped with my energy and
overall wellbeing - that is motivation!

Just a few notes… these workouts begin at week 5 because most women don’t find our they are pregnant
until week 5 or after. Also, as for training, in the first trimester, I continued to do exercises that involved a
push up position as well as ones where I would lay on my back. This felt great for me but listen to your body
and healthcare provider in doing what is best for you. As my belly got bigger, I slowly eliminated both of
those types of exercises.

You may also add in cardio where you see fit. Finally, I arrange the workouts by number (days 1-5 for
example) so that you can pick the days of the week you decide to work out.

Day 1 Legs
Day 2 Back + Biceps
Day 3 Chest + Triceps
Day 4 Cardio
Day 5 Shoulders + Glutes (optional)
 WEEK 5
15 | 2019 Pregnancy Fitness Plan

Day 1
Legs
1
donkey kicks fire hydrants goblet squats calf raises
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
10 REPS/SIDE 10 REPS/SIDE 12 REPS 20 REPS

2 3
stiff leg deadlifts 3 15 back squats 3 15
SETS REPS SETS REPS
WEIGHT TRAINING WORK SETS

4 5
hip thrusts 3 15 walking lunges 3 15
SETS REPS SETS REPS/SIDE

6
wide stance squats close stance squats donkey kicks fire hydrants
FINISHING CIRCUIT
(Complete 1 round)

+ + +
12 REPS 12 REPS 10 REPS/SIDE 10 REPS/SIDE

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
 WEEK 5
16 | 2019 Pregnancy Fitness Plan

Day 2
Back + Biceps
1 2
bent over rows bicep curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS
3 4
pullover wide curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

5 6
seated row bicep curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 5
17 | 2019 Pregnancy Fitness Plan

Day 3
Chest + Triceps
1
30 seconds

Rest 30 seconds before moving on

incline to the next exercise.
push ups

2
30 seconds

Rest 30 seconds before moving on

floor to the next exercise.
press

3
30 seconds

Rest 30 seconds before moving on

bent knee to the next exercise.
tricep dips

4
30 seconds

Rest 30 seconds before moving on

flyes to the next exercise.

5
30 seconds

Rest 2 minutes.
knee Complete 5 total rounds.
push ups

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 5
18 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
lunge stretch 20 SEC glute stretch 20 SEC

3 4
thread the needle stretch 20 SEC childs pose stretch 20 SEC
 WEEK 5
19 | 2019 Pregnancy Fitness Plan

Day 5
Shoulders + Glutes (Optional)
1
side lateral raises 15 squat to front raise 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
arnold press 3 15 upright rows 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
straight leg glute kickbacks 10 squat to press 15
REPS/SIDE REPS
(Complete 3 rounds)

+
SUPERSET

5 6
sumo deadlifts 3 15 curtsy lunge 3 10
WEIGHT TRAINING SETS

SETS REPS SETS REPS/SIDE

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 6
20 | 2019 Pregnancy Fitness Plan

Day 1
Legs
1 2
roll downs wide stance squats
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS
3 4
reverse lunges (right) reverse lunges (left)
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

5 6
plie toe squats tippy toe walks
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 6
21 | 2019 Pregnancy Fitness Plan

Day 2
Back + Biceps
1
bent over rows 15 rear delt flyes 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
pullover 3 15 deadlift 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
single arm bench rows (right) 10 single arm bench rows (left) 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
bicep curls 3 15 hammer curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 6
22 | 2019 Pregnancy Fitness Plan

Day 3
Chest + Triceps
1
incline push ups 10 tricep kickbacks 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
floor press 3 15 flyes 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
knee push ups 15 tricep rockers 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
skullcrushers 3 15 overhead tricep extensions 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 6
23 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
FOAM ROLL: quadriceps 1 MIN FOAM ROLL: glutes 1 MIN

3 4
FOAM ROLL: calves 1 MIN FOAM ROLL: hip flexors 1 MIN
 WEEK 6
24 | 2019 Pregnancy Fitness Plan

Day 5
Shoulders + Glutes (Optional)
1
glute kickbacks, bent knee (right) 12 glute kickbacks, bent knee (left) 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
goblet squats 15 side punches 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
front squats 15 shoulder press 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 3

4
wide stance squat 10 close stance squat 10
REPS REPS

+
(Complete 3 rounds)
SUPERSET 4

5
donkey kicks (right) 15 donkey kicks (left) 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 7
25 | 2019 Pregnancy Fitness Plan

Day 1
Legs
1
donkey kicks fire hydrants goblet squats calf raises
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
10 REPS/SIDE 10 REPS/SIDE 12 REPS 20 REPS

2 3
stiff leg deadlifts 3 15 back squats 3 15
SETS REPS SETS REPS
WEIGHT TRAINING WORK SETS

4 5
hip thrusts 3 15 walking lunges 3 15
SETS REPS SETS REPS/SIDE

6
wide stance squats close stance squats donkey kicks fire hydrants
FINISHING CIRCUIT
(Complete 1 round)

+ + +
12 REPS 12 REPS 10 REPS/SIDE 10 REPS/SIDE

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
 WEEK 7
26 | 2019 Pregnancy Fitness Plan

Day 2
Back + Biceps
1 2
bent over rows bicep curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS
3 4
pullover wide curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

5 6
seated row bicep curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 7
27 | 2019 Pregnancy Fitness Plan

Day 3
Chest + Triceps
1
30 seconds

Rest 30 seconds before moving on

incline to the next exercise.
push ups

2
30 seconds

Rest 30 seconds before moving on

floor to the next exercise.
press

3
30 seconds

Rest 30 seconds before moving on

bent knee to the next exercise.
tricep dips

4
30 seconds

Rest 30 seconds before moving on

flyes to the next exercise.

5
30 seconds

Rest 2 minutes.
knee Complete 5 total rounds.
push ups

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 7
28 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
lunge stretch 20 SEC glute stretch 20 SEC

3 4
thread the needle stretch 20 SEC childs pose stretch 20 SEC
 WEEK 7
29 | 2019 Pregnancy Fitness Plan

Day 5
Shoulders + Glutes (Optional)
1
side lateral raises 15 squat to front raise 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
arnold press 3 15 upright rows 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
straight leg glute kickbacks 10 squat to press 15
REPS/SIDE REPS
(Complete 3 rounds)

+
SUPERSET

5 6
sumo deadlifts 3 15 curtsy lunge 3 10
WEIGHT TRAINING SETS

SETS REPS SETS REPS/SIDE

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 8
30 | 2019 Pregnancy Fitness Plan

Day 1
Legs
1 2
roll downs wide stance squats
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS
3 4
reverse lunges (right) reverse lunges (left)
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

5 6
plie toe squats tippy toe walks
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 8
31 | 2019 Pregnancy Fitness Plan

Day 2
Back + Biceps
1
bent over rows 15 rear delt flyes 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
pullover 3 15 deadlift 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
single arm bench rows (right) 10 single arm bench rows (left) 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
bicep curls 3 15 hammer curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 8
32 | 2019 Pregnancy Fitness Plan

Day 3
Chest + Triceps
1
incline push ups 10 tricep kickbacks 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
floor press 3 15 flyes 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
knee push ups 15 tricep rockers 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
skullcrushers 3 15 overhead tricep extensions 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 8
33 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
FOAM ROLL: quadriceps 1 MIN FOAM ROLL: glutes 1 MIN

3 4
FOAM ROLL: calves 1 MIN FOAM ROLL: hip flexors 1 MIN
 WEEK 8
34 | 2019 Pregnancy Fitness Plan

Day 5
Shoulders + Glutes (Optional)
1
glute kickbacks, bent knee (right) 12 glute kickbacks, bent knee (left) 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
goblet squats 15 side punches 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
front squats 15 shoulder press 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 3

4
wide stance squat 10 close stance squat 10
REPS REPS

+
(Complete 3 rounds)
SUPERSET 4

5
donkey kicks (right) 15 donkey kicks (left) 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 9
35 | 2019 Pregnancy Fitness Plan

Day 1
Legs
1
clam raises (right) 15 clam raises (left) 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
hamstring roll outs 15 plie squats 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
glute bridge 15 back squats 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 3

4
squatted walks (forward) 10 front squats 15
REPS/SIDE REPS

+
(Complete 3 rounds)
SUPERSET 4

5
roll downs 15 wide stance squats 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 9
36 | 2019 Pregnancy Fitness Plan

Day 2
Back + Biceps
1
30 Seconds

Rest 30 seconds before moving on

standing rear to the next exercise.
delt flyes

2
30 Seconds/SIDE

Rest 30 seconds before moving on

single arm to the next exercise.
bench rows

3
30 Seconds

Rest 30 seconds before moving on

wide to the next exercise.
curls

4
30 Seconds

Rest 30 seconds before moving on

pullover to the next exercise.

5
30 Seconds

Rest 2 minutes.
bicep Complete 5 total rounds.
curls

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 9
37 | 2019 Pregnancy Fitness Plan

Day 3
Chest +Triceps
1 2
floor press overhead tricep extensions
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

6 ROUNDS

6 ROUNDS
3 4
opposite arm/leg tuck in flyes
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

3 ROUNDS/SIDE

6 ROUNDS

5 6
tricep kickbacks standing knee to eblow
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

3 ROUNDS/SIDE
6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 9
38 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
pike stretch 20 SEC butterfly stretch 20 SEC

3 4
across the body stretch 20 SEC overhead stretch 20 SEC
 WEEK 9
39 | 2019 Pregnancy Fitness Plan

Day 5
Shoulders + Glutes (Optional)
1
30 Seconds

Rest 30 seconds before moving on

glute bridge to the next exercise.
+ Abduction

2
30 Seconds

Rest 30 seconds before moving on

squat to the next exercise.
to press

3
30 Seconds

Rest 30 seconds before moving on

side lateral to the next exercise.
raises

4
30 Seconds

Rest 30 seconds before moving on

squat to to the next exercise.
front raise

5
15 Seconds/SIDE

Rest 2 minutes.
static squat Complete 5 total rounds.
+ Reverse lunges

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 10
40 | 2019 Pregnancy Fitness Plan

Day 1
Legs
1
glute kickbacks (right) 15 glute kickbacks (left) 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
sumo deadlifts 3 15 back squats 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
split squats (right) 15 split squats (left) 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
stiff leg deadlifts 3 15 front squats 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 10
41 | 2019 Pregnancy Fitness Plan

Day 2
Back + Biceps
1 2
seated row 2 20 bicep curls 2 20
SETS REPS SETS REPS
ACTIVATION

3 4
rear delt flyes 2 15 bent over rows 2 15
SETS REPS SETS REPS

5 6
pullover 2 15 bicep curls 2 15
SETS REPS SETS REPS
WORK SETS

7 8
wide curls 2 15 hammer curls 2 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 10
42 | 2019 Pregnancy Fitness Plan

Day 3
Chest + Triceps
1
incline push ups 15 knee incline push ups 8
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
floor press 10 skullcrusher 10
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
flyes 10 tricep kickbacks 10
REPS REPS

+
(Complete 3 rounds)
SUPERSET 3

4
knee push ups 10 bent knee tricep dips 10
REPS REPS

+
(Complete 3 rounds)
SUPERSET 4

5
overhead tricep extensions 15 tricep rockers 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 10
43 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: glutes 1 MIN foam roll: it band 1 MIN

3 4
foam roll: calves 1 MIN foam roll: shins 1 MIN
 WEEK 10
44 | 2019 Pregnancy Fitness Plan

Day 5
Shoulders + Glutes (Optional)
1
side lateral raises 15 side punches 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
arnold press 3 15 squat to front raise 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
reverse lunge + knee up (right) 10 reverse lunge + knee up (left) 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
stiff leg deadlifts 3 15 wide stance squats 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 11
45 | 2019 Pregnancy Fitness Plan

Day 1
Legs
1
clam raises (right) 15 clam raises (left) 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
hamstring roll outs 15 plie squats 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
glute bridge 15 back squats 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 3

4
squatted walks (forward) 10 front squats 15
REPS/SIDE REPS

+
(Complete 3 rounds)
SUPERSET 4

5
roll downs 15 wide stance squats 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 11
46 | 2019 Pregnancy Fitness Plan

Day 2
Back + Biceps
1
30 Seconds

Rest 30 seconds before moving on

standing rear to the next exercise.
delt flyes

2
30 Seconds/SIDE

Rest 30 seconds before moving on

single arm to the next exercise.
bench rows

3
30 Seconds

Rest 30 seconds before moving on

wide to the next exercise.
curls

4
30 Seconds

Rest 30 seconds before moving on

pullover to the next exercise.

5
30 Seconds

Rest 2 minutes.
bicep Complete 5 total rounds.
curls

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 11
47 | 2019 Pregnancy Fitness Plan

Day 3
Chest +Triceps
1 2
floor press overhead tricep extensions
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

6 ROUNDS

6 ROUNDS
3 4
opposite arm/leg tuck in flyes
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

3 ROUNDS/SIDE

6 ROUNDS

5 6
tricep kickbacks standing knee to eblow
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

3 ROUNDS/SIDE
6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 11
48 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
pike stretch 20 SEC butterfly stretch 20 SEC

3 4
across the body stretch 20 SEC overhead stretch 20 SEC
 WEEK 11
49 | 2019 Pregnancy Fitness Plan

Day 5
Shoulders + Glutes (Optional)
1
30 Seconds

Rest 30 seconds before moving on

glute bridge to the next exercise.
+ Abduction

2
30 Seconds

Rest 30 seconds before moving on

squat to the next exercise.
to press

3
30 Seconds

Rest 30 seconds before moving on

side lateral to the next exercise.
raises

4
30 Seconds

Rest 30 seconds before moving on

squat to to the next exercise.
front raise

5
15 Seconds/SIDE

Rest 2 minutes.
static squat Complete 5 total rounds.
+ Reverse lunges

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 12
50 | 2019 Pregnancy Fitness Plan

Day 1
Legs
1
glute kickbacks (right) 15 glute kickbacks (left) 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
sumo deadlifts 3 15 back squats 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
split squats (right) 15 split squats (left) 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
stiff leg deadlifts 3 15 front squats 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 12
51 | 2019 Pregnancy Fitness Plan

Day 2
Back + Biceps
1 2
seated row 2 20 bicep curls 2 20
SETS REPS SETS REPS
ACTIVATION

3 4
rear delt flyes 2 15 bent over rows 2 15
SETS REPS SETS REPS

5 6
pullover 2 15 bicep curls 2 15
SETS REPS SETS REPS
WORK SETS

7 8
wide curls 2 15 hammer curls 2 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 12
52 | 2019 Pregnancy Fitness Plan

Day 3
Chest + Triceps
1
incline push ups 15 knee incline push ups 8
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
floor press 10 skullcrusher 10
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
flyes 10 tricep kickbacks 10
REPS REPS

+
(Complete 3 rounds)
SUPERSET 3

4
knee push ups 10 bent knee tricep dips 10
REPS REPS

+
(Complete 3 rounds)
SUPERSET 4

5
overhead tricep extensions 15 tricep rockers 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 12
53 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: glutes 1 MIN foam roll: it band 1 MIN

3 4
foam roll: calves 1 MIN foam roll: shins 1 MIN
 WEEK 12
54 | 2019 Pregnancy Fitness Plan

Day 5
Shoulders + Glutes (Optional)
1
side lateral raises 15 side punches 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
arnold press 3 15 squat to front raise 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
reverse lunge + knee up (right) 10 reverse lunge + knee up (left) 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
stiff leg deadlifts 3 15 wide stance squats 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 13
55 | 2019 Pregnancy Fitness Plan

Day 1
Legs
1
donkey kicks fire hydrants goblet squats calf raises
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
10 REPS/SIDE 10 REPS/SIDE 12 REPS 20 REPS

2 3
stiff leg deadlifts 3 15 back squats 3 15
SETS REPS SETS REPS
WEIGHT TRAINING WORK SETS

4 5
hip thrusts 3 15 walking lunges 3 15
SETS REPS SETS REPS/SIDE

6
wide stance squats close stance squats donkey kicks fire hydrants
FINISHING CIRCUIT
(Complete 1 round)

+ + +
12 REPS 12 REPS 10 REPS/SIDE 10 REPS/SIDE

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
 WEEK 13
56 | 2019 Pregnancy Fitness Plan

Day 2
Back + Biceps
1 2
bent over rows bicep curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS
3 4
pullover wide curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

5 6
seated row bicep curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 13
57 | 2019 Pregnancy Fitness Plan

Day 3
Chest + Triceps
1
30 seconds

Rest 30 seconds before moving on

incline to the next exercise.
push ups

2
30 seconds

Rest 30 seconds before moving on

floor to the next exercise.
press

3
30 seconds

Rest 30 seconds before moving on

bent knee to the next exercise.
tricep dips

4
30 seconds

Rest 30 seconds before moving on

flyes to the next exercise.

5
30 seconds

Rest 2 minutes.
knee Complete 5 total rounds.
push ups

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 13
58 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
lunge stretch 20 SEC glute stretch 20 SEC

3 4
thread the needle stretch 20 SEC childs pose stretch 20 SEC
 WEEK 13
59 | 2019 Pregnancy Fitness Plan

Day 5
Shoulders + Glutes (Optional)
1
side lateral raises 15 squat to front raise 15
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
arnold press 3 15 upright rows 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
straight leg glute kickbacks 10 squat to press 15
REPS/SIDE REPS
(Complete 3 rounds)

+
SUPERSET

5 6
sumo deadlifts 3 15 curtsy lunge 3 10
WEIGHT TRAINING SETS

SETS REPS SETS REPS/SIDE

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 60 | 2019 Pregnancy Fitness Plan
WORKOUTS

Weeks 14-26
2 TRIMESTER
ND
Welcome to the second trimester: weeks 14-26. Many women talk about the second trimester as “blissful”
and for me that was pretty true. I felt an increase in energy and while there are obvious physical limitations,
I wasn’t yet uncomfortable. During the second trimester of both of my pregnancies, I really enjoyed working
out.

In the second trimester workout plan, we will scale back by 1 workout per week. There are 3 weighted
workouts and 1 cardio/stretching workout in this section. You will notice a push/pull/legs/cardio training
split. If you are unfamiliar, this training spit is designed to promote muscle hypertrophy, ensuring we
target all of our muscle groups in just 3 workouts. Push workouts primarily target the chest, shoulders and
triceps. Pull workouts primarily target the back, biceps and rear deltoids. Leg workouts primarily target the
quadriceps, hamstrings, and glutes. As always, modify as you see fit.

Day 1 Push
Day 2 Legs
Day 3 Pull
Day 4 Cardio + Stretch
 WEEK 14
61 | 2019 Pregnancy Fitness Plan

Day 1
Push
1
incline push ups 12 shoulder press 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
floor press 12 skullcrusher 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
side lateral raises 12 upright rows 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 3

4
tricep kickbacks 12 bent knee tricep dips 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 4

5
overhead tricep extensions 12 arnold press 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 14
62 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
squatted walks (right) squatted walks (left) abductors (Right) abductors (left)
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
15 REPS 15 REPS 15 REPS 15 REPS

2 3
sumo deadlifts 3 12 wide stance squats 3 12
SETS REPS SETS REPS
WEIGHT TRAINING WORK SETS

4 5
stiff leg deadlifts 3 12 front squats 3 12
SETS REPS SETS REPS

6
side lunges (Right) side lunges (left) goblet squats squat pulses
FINISHING CIRCUIT
(Complete 1 round)

+ + +
10 REPS 10 REPS 10 REPS 10 REPS

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
 WEEK 14
63 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1
30 seconds

Rest 30 seconds before moving on

bent over to the next exercise.
rear delt flyes

2
30 seconds

Rest 30 seconds before moving on

bent over to the next exercise.
rows

3
30 seconds

Rest 30 seconds before moving on

wide to the next exercise.
curls

4
30 seconds

Rest 30 seconds before moving on

bicep to the next exercise.
curls

5
30 seconds

Rest 2 minutes.
bent over Complete 5 total rounds.
rear delt flyes

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 14
64 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: quadriceps 1 MIN foam roll: hip flexor 1 MIN

3 4
foam roll: it band 1 MIN foam roll: calves 1 MIN
 WEEK 15
65 | 2019 Pregnancy Fitness Plan

Day 1
Push
1 2
flyes knee INCLINE push ups
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS
3 4
shoulder press side punches
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

5 6
tricep kickbacks bent knee tricep dips
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 15
66 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
clam raises (right) 12 clam raises (left) 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
stiff leg deadlifts 12 back squats 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
split squats (right) 10 split squats (left) 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 3

4
step ups 10 goblet squats 12
REPS/SIDE REPS

+
(Complete 3 rounds)
SUPERSET 4

5
plie toe squats 12 calf raises 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 15
67 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1
single arm bench rows (right) 12 single arm bench rows (left) 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
deadlifts 3 15 rear delt flyes 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
bicep curls 12 hammer curls 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
standing lat pull downs 3 15 standing rear delt flyes 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 15
68 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
reach over stretch 20 SEC across the body stretch 20 SEC

3 4
butterfly stretch 20 SEC glute stretch 20 SEC
 WEEK 16
69 | 2019 Pregnancy Fitness Plan

Day 1
Push
1
knee INCLINE push ups 12 bent knee tricep dips 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
floor press 3 15 flyes 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
arnold press 12 side punches 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
side lateral raises 3 15 tricep overhead extensions 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 16
70 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
glute bridge glute kickbacks (right) glute kickbacks (left) squat pulses
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
15 REPS 15 REPS 15 REPS 15 REPS

2 3
front squats 3 12 reverse lunges 3 10
SETS REPS SETS REPS/SIDE
WEIGHT TRAINING WORK SETS

4 5
roll downs 3 12 walking lunges 3 10
SETS REPS SETS REPS/SIDE

6
donkey kicks (right) donkey kicks (left) side leg raise (right) side leg raise (left)
FINISHING CIRCUIT
(Complete 1 round)

+ + +
15 REPS 15 REPS 15 REPS 15 REPS

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
 WEEK 16
71 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1
30 seconds

Rest 30 seconds before moving on

bicep to the next exercise.
curls

2
30 seconds

Rest 30 seconds before moving on

bent over to the next exercise.
rows

3
30 seconds

Rest 30 seconds before moving on

hammer to the next exercise.
curls

4
30 seconds

Rest 30 seconds before moving on

rear to the next exercise.
delt flyes

5
30 seconds

Rest 2 minutes.
wide Complete 5 total rounds.
curls

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 16
72 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: glutes 1 MIN foam roll: it band 1 MIN

3 4
foam roll: calves 1 MIN foam roll: shins 1 MIN
 WEEK 17
73 | 2019 Pregnancy Fitness Plan

Day 1
Push
1
incline push ups 12 shoulder press 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
floor press 12 skullcrusher 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
side lateral raises 12 upright rows 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 3

4
tricep kickbacks 12 bent knee tricep dips 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 4

5
overhead tricep extensions 12 arnold press 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 17
74 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
squatted walks (right) squatted walks (left) abductors (Right) abductors (left)
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
15 REPS 15 REPS 15 REPS 15 REPS

2 3
sumo deadlifts 3 12 wide stance squats 3 12
SETS REPS SETS REPS
WEIGHT TRAINING WORK SETS

4 5
Stiff leg deadlifts 3 12 front squats 3 12
SETS REPS SETS REPS

6
side lunges (Right) side lunges (left) goblet squats squat pulses
FINISHING CIRCUIT
(Complete 1 round)

+ + +
10 REPS 10 REPS 10 REPS 10 REPS

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
 WEEK 17
75 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1
30 seconds

Rest 30 seconds before moving on

bent over to the next exercise.
rear delt flyes

2
30 seconds

Rest 30 seconds before moving on

bent over to the next exercise.
rows

3
30 seconds

Rest 30 seconds before moving on

wide to the next exercise.
curls

4
30 seconds

Rest 30 seconds before moving on

bicep to the next exercise.
curls

5
30 seconds

Rest 2 minutes.
bent over Complete 5 total rounds.
rear delt flyes

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 17
76 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: quadriceps 1 MIN foam roll: hip flexor 1 MIN

3 4
foam roll: it band 1 MIN foam roll: calves 1 MIN
 WEEK 18
77 | 2019 Pregnancy Fitness Plan

Day 1
Push
1 2
flyes knee incline push ups
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS
3 4
shoulder press side punches
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

5 6
tricep kickbacks bent knee tricep dips
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

7 ROUNDS

7 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 18
78 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
clam raises (right) 12 clam raises (left) 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
stiff leg deadlifts 12 back squats 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
split squats (right) 10 split squats (left) 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 3

4
step ups 10 goblet squats 12
REPS/SIDE REPS

+
(Complete 3 rounds)
SUPERSET 4

5
plie toe squats 12 calf raises 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 18
79 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1
single arm bench rows (right) 12 single arm bench rows (left) 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
deadlifts 3 15 rear delt flyes 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
bicep curls 12 hammer curls 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
standing lat pull downs 3 15 standing rear delt flyes 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 18
80 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
reach over stretch 20 SEC across the body stretch 20 SEC

3 4
butterfly stretch 20 SEC glute stretch 20 SEC
 WEEK 19
81 | 2019 Pregnancy Fitness Plan

Day 1
Push
1
knee INCLINE push ups 12 bent knee tricep dips 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
floor press 3 15 flyes 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
arnold press 12 side punches 10
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
side lateral raises 3 15 tricep overhead extensions 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 19
82 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
glute bridge glute kickbacks (right) glute kickbacks (left) squat pulses
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
15 REPS 15 REPS 15 REPS 15 REPS

2 3
front squats 3 12 reverse lunges 3 10
SETS REPS SETS REPS/SIDE
WEIGHT TRAINING WORK SETS

4 5
roll downs 3 12 walking lunges 3 10
SETS REPS SETS REPS/SIDE

6
donkey kicks (right) donkey kicks (left) side leg raise (right) side leg raise (left)
FINISHING CIRCUIT
(Complete 1 round)

+ + +
15 REPS 15 REPS 15 REPS 15 REPS

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
 WEEK 19
83 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1
30 seconds

Rest 30 seconds before moving on

bicep to the next exercise.
curls

2
30 seconds

Rest 30 seconds before moving on

bent over to the next exercise.
rows

3
30 seconds

Rest 30 seconds before moving on

hammer to the next exercise.
curls

4
30 seconds

Rest 30 seconds before moving on

rear to the next exercise.
delt flyes

5
30 seconds

Rest 2 minutes.
wide Complete 5 total rounds.
curls

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 19
84 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: glutes 1 MIN foam roll: it band 1 MIN

3 4
foam roll: calves 1 MIN foam roll: shins 1 MIN
 WEEK 20
85 | 2019 Pregnancy Fitness Plan

Day 1
Push
1 2
side lateral raises arnold press
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS
3 4
exercise ball chest press exercise ball flyes
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

5 6
overhead tricep extensions tricep pulses
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 20
86 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
fire hydrants 2 15 hip thrusts 2 20
SETS REPS/SIDE SETS REPS
ACTIVATION

3 4
sumo deadlifts 3 12 back squats 3 12
SETS REPS SETS REPS

5 6
stiff leg deadlifts 3 12 front squats 3 12
SETS REPS SETS REPS
WORK SETS

7 8
roll downs 3 15 squat pulses 3 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 20
87 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1
rear delt flyes 12 wide curls 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
bent over rows 3 15 hammer curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
single arm angled rows (right) 12 single arm angled rows (left) 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
rear delt flyes 3 15 bicep curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 20
88 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: quadriceps 1 MIN foam roll: glutes 1 MIN

3 4
foam roll: hip flexor 1 MIN foam roll: it band 1 MIN
 WEEK 21
89 | 2019 Pregnancy Fitness Plan

Day 1
Push
1
exercise ball chest press 12 exercise ball flyes 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
shoulder press 3 15 side lateral raises 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
tricep kickbacks 12 overhead tricep extensions 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
upright rows 3 15 exercise ball around the world raises 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 21
90 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
20 seconds

Rest 1 minute before moving on

stiff leg to the next exercise.
deadlifts

2
20 seconds

Rest 1 minute before moving on

goblet to the next exercise.
squats

3
20 seconds

curtsy Rest 1 minute before moving on

lunge to the next exercise.
alternating

4
20 seconds

Rest 1 minute before moving on

front to the next exercise.
squats

5
20 seconds

Rest 2 minutes.
squat Complete 5 total rounds.
pulses

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 21
91 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1 2
standing lat pull downs 2 20 bicep curls 2 20
SETS REPS SETS REPS
ACTIVATION

3 4
bent over rows 3 12 rear delt flyes 3 12
SETS REPS SETS REPS

5 6
bicep curls 3 12 hammer curls 3 12
SETS REPS SETS REPS
WORK SETS

7 8
standing rear delt flyes 3 15 seated rows 3 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 21
92 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
overhead stretch 20 SEC across the body stretch 20 SEC

3 4
reach over stretch 20 SEC childs pose 20 SEC
 WEEK 22
93 | 2019 Pregnancy Fitness Plan

Day 1
Push
1 2
exercise ball around the world raises 2 20 tricep pulses 2 20
SETS REPS SETS REPS
ACTIVATION

3 4
exercise ball chest press 3 12 shoulder press 3 12
SETS REPS SETS REPS

5 6
exercise ball flyes 3 12 arnold press 3 12
SETS REPS SETS REPS
WORK SETS

7 8
overhead tricep extensions 3 15 tricep kickbacks 3 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 22
94 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
clam raises stiff leg deadlifts
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

3 ROUNDS/SIDE

6 ROUNDS
3 4
back squats split squats
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

5 6
hip thrusts side lunge plus reach over
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

3 ROUNDS/SIDE
6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 22
95 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1 2
wide curls single arm angled row
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

3 ROUNDS/SIDE
6 ROUNDS

3 4
bicep curls bent over rows
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

5 6
hammer curls rear delt flyes
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 22
96 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: calves 1 MIN foam roll: shins 1 MIN

3 4
foam roll: quadriceps 1 MIN foam roll: glutes 1 MIN
 WEEK 23
97 | 2019 Pregnancy Fitness Plan

Day 1
Push
1 2
side lateral raises arnold press
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS
3 4
exercise ball chest press exercise ball flyes
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

5 6
overhead tricep extensions tricep pulses
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 23
98 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
fire hydrants 2 15 hip thrusts 2 20
SETS REPS/SIDE SETS REPS
ACTIVATION

3 4
sumo deadlifts 3 12 back squats 3 12
SETS REPS SETS REPS

5 6
stiff leg deadlifts 3 12 front squats 3 12
SETS REPS SETS REPS
WORK SETS

7 8
roll downs 3 15 squat pulses 3 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 23
99 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1
rear delt flyes 12 wide curls 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
bent over rows 3 15 hammer curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
single arm angled rows (right) 12 single arm angled rows (left) 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
rear delt flyes 3 15 bicep curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 23
100 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: quadriceps 1 MIN foam roll: glutes 1 MIN

3 4
foam roll: hip flexor 1 MIN foam roll: it band 1 MIN
 WEEK 24
101 | 2019 Pregnancy Fitness Plan

Day 1
Push
1
exercise ball chest press 12 exercise ball flyes 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
shoulder press 3 15 side lateral raises 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
tricep kickbacks 12 overhead tricep extensions 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
upright rows 3 15 exercise ball around the world raises 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 24
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Day 2
Legs
1
20 seconds

Rest 1 minute before moving on

stiff leg to the next exercise.
deadlifts

2
20 seconds

Rest 1 minute before moving on

goblet to the next exercise.
squats

3
20 seconds

curtsy Rest 1 minute before moving on

lunge to the next exercise.
alternating

4
20 seconds

Rest 1 minute before moving on

front to the next exercise.
squats

5
20 seconds

Rest 2 minutes.
squat Complete 5 total rounds.
pulses

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 24
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Day 3
Pull
1 2
standing lat pull downs 2 20 bicep curls 2 20
SETS REPS SETS REPS
ACTIVATION

3 4
bent over rows 3 12 rear delt flyes 3 12
SETS REPS SETS REPS

5 6
bicep curls 3 12 hammer curls 3 12
SETS REPS SETS REPS
WORK SETS

7 8
standing rear delt flyes 3 15 seated rows 3 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 24
104 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
overhead stretch 20 SEC across the body stretch 20 SEC

3 4
reach over stretch 20 SEC childs pose 20 SEC
 WEEK 25
105 | 2019 Pregnancy Fitness Plan

Day 1
Push
1 2
exercise ball around the world raises 2 20 tricep pulses 2 20
SETS REPS SETS REPS
ACTIVATION

3 4
exercise ball chest press 3 12 shoulder press 3 12
SETS REPS SETS REPS

5 6
exercise ball flyes 3 12 arnold press 3 12
SETS REPS SETS REPS
WORK SETS

7 8
overhead tricep extensions 3 15 tricep kickbacks 3 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 25
106 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
clam raises stiff leg deadlifts
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

3 ROUNDS/SIDE

6 ROUNDS
3 4
back squats split squats
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

5 6
hip thrusts side lunge plus reach over
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

3 ROUNDS/SIDE
6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 25
107 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1 2
wide curls single arm angled row
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

3 ROUNDS/SIDE
6 ROUNDS

3 4
bicep curls bent over rows
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

5 6
hammer curls rear delt flyes
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 25
108 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: calves 1 MIN foam roll: shins 1 MIN

3 4
foam roll: quadriceps 1 MIN foam roll: glutes 1 MIN
 WEEK 26
109 | 2019 Pregnancy Fitness Plan

Day 1
Push
1 2
side lateral raises arnold press
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS
3 4
exercise ball chest press exercise ball flyes
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

5 6
overhead tricep extensions tricep pulses
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 26
110 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
fire hydrants 2 15 hip thrusts 2 20
SETS REPS/SIDE SETS REPS
ACTIVATION

3 4
sumo deadlifts 3 12 back squats 3 12
SETS REPS SETS REPS

5 6
stiff leg deadlifts 3 12 front squats 3 12
SETS REPS SETS REPS
WORK SETS

7 8
roll downs 3 15 squat pulses 3 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 26
111 | 2019 Pregnancy Fitness Plan

Day 3
Pull
1
rear delt flyes 12 wide curls 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
bent over rows 3 15 hammer curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
single arm angled rows (right) 12 single arm angled rows (left) 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
rear delt flyes 3 15 bicep curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 26
112 | 2019 Pregnancy Fitness Plan

Day 4

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: quadriceps 1 MIN foam roll: glutes 1 MIN

3 4
foam roll: hip flexor 1 MIN foam roll: it band 1 MIN
 113 | 2019 Pregnancy Fitness Plan
WORKOUTS

Weeks 27-40
3 TRIMESTER
RD
Hello there, third trimester: weeks 27-40. As we head into the homestretch of pregnancy, it is especially
important to listen to those mama instincts and use our workouts as a way to help us feel more
comfortable. Motion is lotion for the body. My third trimester workouts became more difficult to complete
each week, which is why I continued to lower the intensity. Still, I did workout up until 40 weeks because of
how much better I would physically and mentally feel after each workout.

In the third trimester workout plan, we will scale back by an additional 1 workout per week. There are just 3
workouts per week: upper body, legs and cardio. I did create an optional weighted total body workout each
week if you are feeling up for it. As always, modify as you see fit.

Day 1 Upper Body

Day 2 Legs
Day 3 Cardio + Stretch
Day 4 Total Body (Optional)
 WEEK 27
114 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1
20 seconds

Rest 30-60 seconds before moving

table top on to the next exercise.
push ups

2
20 seconds

Rest 30-60 seconds before moving

exercise ball on to the next exercise.
chest press

3
20 seconds

Rest 30-60 seconds before moving

Arnold on to the next exercise.
press

4
20 seconds

tricep Rest 30-60 seconds before moving

overhead on to the next exercise.
extensions

5
20 seconds

Rest 2 minutes.
side Complete 5 total rounds.
punches

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 27
115 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
straight leg glute kickbacks roll downs
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

6 ROUNDS
3 4
wide stance squats clam raises
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE
6 ROUNDS

5 6
reverse lunges squat pulses
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 27
116 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: it band 1 MIN foam roll: glutes 1 MIN

3 4
foam roll: calves 1 MIN foam roll: shins 1 MIN
 WEEK 27
117 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1
tricep kickbacks 12 tricep rockers 12
REPS REPS

+
(Complete 2 rounds)
SUPERSET 1

2
wide curls 12 bicep curls 12
REPS REPS

+
(Complete 2 rounds)
SUPERSET 2

3
opposite arm/leg tuck in 10 bent knee tricep dips 12
REPS/SIDE REPS

+
(Complete 2 rounds)
SUPERSET 3

4
hamstring curls (right) 12 hamstring curls (left) 12
REPS REPS

+
(Complete 2 rounds)
SUPERSET 4

5
wide stance squats 12 close stance squats 12
REPS REPS

+
(Complete 2 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 28
118 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1
bicep curls 12 tricep kickbacks 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
hammer curls 2 15 overhead tricep extensions 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
single arm angled rows (right) 12 single arm angled rows (left) 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
bent over rows 2 15 exercise ball flyes 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 28
119 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
clam raises 2 15 glute kickbacks 2 15
SETS REPS/SIDE SETS REPS/SIDE
ACTIVATION

3 4
sumo deadlifts 2 15 plie squats 2 15
SETS REPS SETS REPS

5 6
stiff leg deadlifts 2 15 wide stance squats 2 15
SETS REPS SETS REPS
WORK SETS

7 8
roll downs 2 15 squat pulses 2 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 28
120 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
overhead stretch 20 SEC across the body stretch 20 SEC

3 4
reach over stretch 20 SEC childs pose stretch 20 SEC
 WEEK 28
121 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1 2
hip thrust squat to front raise
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS
3 4
curtsy lunge seated curls
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

6 ROUNDS

5 6
exercise ball around the world raises standing rear delt flyes
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 29
122 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1 2
table top push ups exercise ball chest press
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS
3 4
shoulder press side lateral raises
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS

5 6
tricep kickbacks wide curls
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 29
123 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
20 seconds/SIDE

Rest 30-60 seconds before moving

fire on to the next exercise.
hydrant

2
20 seconds

Rest 30-60 seconds before moving

front on to the next exercise.
squats

3
20 seconds

Rest 30-60 seconds before moving

wide stance on to the next exercise.
squats

4
20 seconds/SIDE

Rest 30-60 seconds before moving

hamstring on to the next exercise.
curls

5
20 seconds/SIDE

Rest 2 minutes.
glute Complete 5 total rounds.
kickbacks

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 29
124 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: glute 1 MIN foam roll: hip flexor 1 MIN

3 4
foam roll: quadriceps 1 MIN foam roll: calves 1 MIN
 WEEK 29
125 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1
hip thrusts 12 squat pulses 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

2 3
roll down 2 15 squat to press 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
side lateral raises 12 side punches 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
table top push ups 2 15 bent knee tricep dips 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 30
126 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1
20 seconds

Rest 30-60 seconds before moving

table top on to the next exercise.
push ups

2
20 seconds

Rest 30-60 seconds before moving

exercise ball on to the next exercise.
chest press

3
20 seconds

Rest 30-60 seconds before moving

Arnold on to the next exercise.
press

4
20 seconds

tricep Rest 30-60 seconds before moving

overhead on to the next exercise.
extensions

5
20 seconds

Rest 2 minutes.
side Complete 5 total rounds.
punches

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 30
127 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
straight leg glute kickbacks roll downs
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

6 ROUNDS
3 4
wide stance squats clam raises
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE
6 ROUNDS

5 6
reverse lunges squat pulses
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 30
128 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: it band 1 MIN foam roll: glutes 1 MIN

3 4
foam roll: calves 1 MIN foam roll: shins 1 MIN
 WEEK 30
129 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1
tricep kickbacks 12 tricep rockers 12
REPS REPS

+
(Complete 1 round)
SUPERSET 1

2
wide curls 12 bicep curls 12
REPS REPS

+
SUPERSET 2
(Complete 1 round)

3
opposite arm/leg tuck in 10 bent knee tricep dips 12
REPS/SIDE REPS

+
SUPERSET 3
(Complete 1 round)

4
hamstring curls (right) 12 hamstring curls (left) 12
REPS REPS

+
SUPERSET 4
(Complete 1 round)

5
wide stance squats 12 close stance squats 12
REPS REPS

+
SUPERSET 5
(Complete 1 round)

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 31
130 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1
bicep curls 12 tricep kickbacks 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
hammer curls 2 15 overhead tricep extensions 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
single arm angled rows (right) 12 single arm angled rows (left) 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
bent over rows 2 15 exercise ball flyes 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 31
131 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
clam raises 2 15 glute kickbacks 2 15
SETS REPS/SIDE SETS REPS/SIDE
ACTIVATION

3 4
sumo deadlifts 2 15 plie squats 2 15
SETS REPS SETS REPS

5 6
stiff leg deadlifts 2 15 wide stance squats 2 15
SETS REPS SETS REPS
WORK SETS

7 8
roll downs 2 15 squat pulses 2 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 31
132 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
overhead stretch 20 SEC across the body stretch 20 SEC

3 4
reach over stretch 20 SEC childs pose stretch 20 SEC
 WEEK 31
133 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1 2
hip thrust squat to front raise
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS
3 4
curtsy lunge (3 rounds/side) seated curls
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS

5 6
exercise ball around the world raises standing rear delt flyes
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 32
134 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1 2
table top push ups exercise ball chest press
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS
3 4
shoulder press side lateral raises
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS

5 6
tricep kickbacks wide curls
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 32
135 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
20 seconds/SIDE

Rest 30-60 seconds before moving

fire on to the next exercise.
hydrant

2
20 seconds

Rest 30-60 seconds before moving

front on to the next exercise.
squats

3
20 seconds

Rest 30-60 seconds before moving

wide stance on to the next exercise.
squats

4
20 seconds/SIDE

Rest 30-60 seconds before moving

hamstring on to the next exercise.
curls

5
20 seconds/SIDE

Rest 2 minutes.
glute Complete 5 total rounds.
kickbacks

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 32
136 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: glute 1 MIN foam roll: hip flexor 1 MIN

3 4
foam roll: quadriceps 1 MIN foam roll: calves 1 MIN
 WEEK 32
137 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1
hip thrusts 12 squat pulses 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

2 3
roll down 2 15 squat to press 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
side lateral raises 12 side punches 12
REPS REPS
(Complete 3 rounds)

+
SUPERSET

5 6
table top push ups 2 15 bent knee tricep dips 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 33
138 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1
20 seconds

Rest 1 minute before moving

seated side on to the next exercise.
raises

2
20 seconds

Rest 1 minute before moving

arnold on to the next exercise.
press

3
20 seconds

Rest 1 minute before moving

exercise on to the next exercise.
ball flyes

4
20 seconds

overhead Rest 1 minute before moving

tricep on to the next exercise.
extensions

5
20 seconds

Rest 2 minutes.
bent over Complete 5 total rounds.
rear delt flyes

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 33
139 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
clam raises (Right) 15 clam raises (left) 15
REPS REPS
(Complete 2 rounds)

+
SUPERSET

2 3
stiff leg deadlifts 3 15 split squats 3 10
WEIGHT TRAINING SETS

SETS REPS SETS REPS/SIDE

4
donkey kicks (right) 12 donkey kicks (left) 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
wide stance squats 3 15 walking lunges 3 10
WEIGHT TRAINING SETS

SETS REPS SETS REPS/SIDE

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 33
140 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
butterfly stretch 20 SEC across the body stretch 20 SEC

3 4
overhead stretch 20 SEC childs pose stretch 20 SEC
 WEEK 33
141 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1
20 seconds

Rest 1 minute before moving

shoulder on to the next exercise.
press

2
20 seconds

Rest 1 minute before moving

exercise ball on to the next exercise.
chest press

3
20 seconds

Rest 1 minute before moving

squat to on to the next exercise.
front raise

4
20 seconds/SIDE

Rest 1 minute before moving

reverse on to the next exercise.
lunges

5
20 seconds

Rest 2 minutes.
bicep Complete 5 total rounds.
curls

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 34
142 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1
table top push ups 12 opposite arm/leg tuck in 10
REPS REPS/SIDE
(Complete 2 rounds)

+
SUPERSET

2 3
exercise ball flyes 3 15 exercise ball around the world raises 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
bent knee tricep dips 12 tricep circles 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
tricep kickbacks 3 15 side lateral raises 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 34
143 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
glute kickbacks fire hydrants
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

3 ROUNDS/SIDE
3 4
donkey kicks goblet squats
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

6 ROUNDS

5 6
split squats plie toe squats
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 34
144 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: quadriceps 1 MIN foam roll: glutes 1 MIN

3 4
foam roll: it band 1 MIN foam roll: hip flexor 1 MIN
 WEEK 34
145 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1
seated curls 12 tricep pulses 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

2 3
overhead tricep extensions 3 15 hammer curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
squat to front raise 12 side lateral raise 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
sumo deadlifts 3 15 curtsy lunges 3 10
WEIGHT TRAINING SETS

SETS REPS SETS REPS/SIDE

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 35
146 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1
20 seconds

Rest 1 minute before moving

seated side on to the next exercise.
raises

2
20 seconds

Rest 1 minute before moving

arnold on to the next exercise.
press

3
20 seconds

Rest 1 minute before moving

exercise on to the next exercise.
ball flyes

4
20 seconds

overhead Rest 1 minute before moving

tricep on to the next exercise.
extensions

5
20 seconds

Rest 2 minutes.
bent over Complete 5 total rounds.
rear delt flyes

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 35
147 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
clam raises (Right) 15 clam raises (left) 15
REPS REPS
(Complete 2 rounds)

+
SUPERSET

2 3
stiff leg deadlifts 3 15 split squats 3 10
WEIGHT TRAINING SETS

SETS REPS SETS REPS/SIDE

4
donkey kicks (right) 12 donkey kicks (left) 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
wide stance squats 3 15 walking lunges 3 10
WEIGHT TRAINING SETS

SETS REPS SETS REPS/SIDE

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 35
148 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
butterfly stretch 20 SEC across the body stretch 20 SEC

3 4
overhead stretch 20 SEC childs pose stretch 20 SEC
 WEEK 35
149 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1
20 seconds

Rest 1 minute before moving

shoulder on to the next exercise.
press

2
20 seconds

Rest 1 minute before moving

exercise ball on to the next exercise.
chest press

3
20 seconds

Rest 1 minute before moving

squat to on to the next exercise.
front raise

4
20 seconds/SIDE

Rest 1 minute before moving

reverse on to the next exercise.
lunges

5
20 seconds

Rest 2 minutes.
bicep Complete 5 total rounds.
curls

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 36
150 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1
table top push ups 12 opposite arm/leg tuck in 10
REPS REPS/SIDE
(Complete 2 rounds)

+
SUPERSET

2 3
exercise ball flyes 3 15 exercise ball around the world raises 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
bent knee tricep dips 12 tricep circles 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
tricep kickbacks 3 15 side lateral raises 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 36
151 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
glute kickbacks fire hydrants
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

3 ROUNDS/SIDE
3 4
donkey kicks goblet squats
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

6 ROUNDS

5 6
split squats plie toe squats
( 15 sec. on | 20 sec. off )

( 15 sec. on | 20 sec. off )

3 ROUNDS/SIDE

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 36
152 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: quadriceps 1 MIN foam roll: glutes 1 MIN

3 4
foam roll: it band 1 MIN foam roll: hip flexor 1 MIN
 WEEK 36
153 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1
seated curls 12 tricep pulses 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

2 3
overhead tricep extensions 3 15 hammer curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
squat to front raise 12 side lateral raise 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
sumo deadlifts 3 15 curtsy lunges 3 10
WEIGHT TRAINING SETS

SETS REPS SETS REPS/SIDE

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 37
154 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1
20 seconds

Rest 1 minute before moving

exercise ball on to the next exercise.
chest press

2
20 seconds

Rest 1 minute before moving

seated shoulder on to the next exercise.
press

3
20 seconds

Rest 1 minute before moving

seated side on to the next exercise.
raises

4
20 seconds

Rest 1 minute before moving

seated on to the next exercise.
curls

5
20 seconds

Rest 2 minutes.
tricep Complete 4 total rounds.
pulses

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 37
155 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
side leg raises 2 10 glute kickbacks 2 10
SETS REPS/SIDE SETS REPS/SIDE
ACTIVATION

3 4
hip thrusts 2 12 wall squats 2 12
SETS REPS SETS REPS

5 6
roll downs 2 12 side lunges 2 12
SETS REPS SETS REPS/SIDE
WORK SETS

7 8
wide stance squats 2 12 clam raises 2 12
SETS REPS SETS REPS/SIDE

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 37
156 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
reach over stretch 20 SEC across the body stretch 20 SEC

3 4
butterfly stretch 20 SEC childs pose stretch 20 SEC
 WEEK 37
157 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1 2
arnold press side punches
( 15 sec. on | 30 sec. off )

( 15 sec. on | 30 sec. off )

4 ROUNDS

4 ROUNDS
3 4
wide curls bicep curls
( 15 sec. on | 30 sec. off )

( 15 sec. on | 30 sec. off )

4 ROUNDS

4 ROUNDS

5 6
overhead tricep extensions tricep kickbacks
( 15 sec. on | 30 sec. off )

( 15 sec. on | 30 sec. off )

4 ROUNDS

4 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 38
158 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1 2
side lateral raises 1 25 exercise ball around the world raises 1 25
SETS REPS SETS REPS
ACTIVATION

3 4
exercise ball chest press 2 12 exercise ball flyes 2 12
SETS REPS SETS REPS

5 6
standing lat pull downs 2 12 standing rear delt flyes 2 12
SETS REPS SETS REPS
WORK SETS

7 8
bicep curls 2 12 opposite arm/leg tuck in 2 10
SETS REPS SETS REPS/SIDE

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 38
159 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
20 seconds

squatted Rest 1 minute before moving

on to the next exercise.
walks
(Forward)

2
20 seconds

squatted walks Rest 1 minute before moving

on to the next exercise.
(lateral,
each side)

3
20 seconds

Rest 1 minute before moving

stiff leg on to the next exercise.
deadlifts

4
20 seconds

Rest 1 minute before moving

wide stance on to the next exercise.
squats

5
20 seconds

Rest 2 minutes.
squat Complete 4 total rounds.
pulses

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 38
160 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: glutes 1 MIN foam roll: it band 1 MIN

3 4
foam roll: calves 1 MIN foam roll: shins 1 MIN
 WEEK 38
161 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1 2
squat 1 20 bent over rear delt flyes 1 20
SETS REPS SETS REPS
ACTIVATION

3 4
squat to press 2 12 side lateral raises 2 12
SETS REPS SETS REPS

5 6
squat to front raise 2 12 bent knee tricep dips 2 10
SETS REPS SETS REPS
WORK SETS

7 8
bent over rows 2 10 hammer curls 2 10
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 39
162 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1
20 seconds

Rest 1 minute before moving

exercise ball on to the next exercise.
chest press

2
20 seconds

Rest 1 minute before moving

seated shoulder on to the next exercise.
press

3
20 seconds

Rest 1 minute before moving

seated side on to the next exercise.
raises

4
20 seconds

Rest 1 minute before moving

seated on to the next exercise.
curls

5
20 seconds

Rest 2 minutes.
tricep Complete 4 total rounds.
pulses

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 39
163 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1 2
side leg raises 2 10 glute kickbacks 2 10
SETS REPS/SIDE SETS REPS/SIDE
ACTIVATION

3 4
hip thrusts 2 12 wall squats 2 12
SETS REPS SETS REPS

5 6
roll downs 2 12 side lunges 2 12
SETS REPS SETS REPS/SIDE
WORK SETS

7 8
wide stance squats 2 12 clam raises 2 12
SETS REPS SETS REPS/SIDE

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 39
164 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
reach over stretch 20 SEC across the body stretch 20 SEC

3 4
butterfly stretch 20 SEC childs pose stretch 20 SEC
 WEEK 39
165 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1 2
arnold press side punches
( 15 sec. on | 30 sec. off )

( 15 sec. on | 30 sec. off )

4 ROUNDS

4 ROUNDS
3 4
wide curls bicep curls
( 15 sec. on | 30 sec. off )

( 15 sec. on | 30 sec. off )

4 ROUNDS

4 ROUNDS

5 6
overhead tricep extensions tricep kickbacks
( 15 sec. on | 30 sec. off )

( 15 sec. on | 30 sec. off )

4 ROUNDS

4 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 40
166 | 2019 Pregnancy Fitness Plan

Day 1
Upper Body
1 2
side lateral raises 1 25 exercise ball around the world raises 1 25
SETS REPS SETS REPS
ACTIVATION

3 4
exercise ball chest press 2 12 exercise ball flyes 2 12
SETS REPS SETS REPS

5 6
standing lat pull downs 2 12 standing rear delt flyes 2 12
SETS REPS SETS REPS
WORK SETS

7 8
bicep curls 2 12 opposite arm/leg tuck in 2 10
SETS REPS SETS REPS/SIDE

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 40
167 | 2019 Pregnancy Fitness Plan

Day 2
Legs
1
20 seconds

squatted Rest 1 minute before moving

on to the next exercise.
walks
(Forward)

2
20 seconds

squatted walks Rest 1 minute before moving

on to the next exercise.
(lateral,
each side)

3
20 seconds

Rest 1 minute before moving

stiff leg on to the next exercise.
deadlifts

4
20 seconds

Rest 1 minute before moving

wide stance on to the next exercise.
squats

5
20 seconds

Rest 2 minutes.
squat Complete 4 total rounds.
pulses

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 40
168 | 2019 Pregnancy Fitness Plan

Day 3

CARDIO
30 minutes of walking or other steady state cardio
of choice (elliptical, biking, swimming, etc.)

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: glutes 1 MIN foam roll: it band 1 MIN

3 4
foam roll: calves 1 MIN foam roll: shins 1 MIN
 WEEK 40
169 | 2019 Pregnancy Fitness Plan

Day 4
Total Body (Optional)
1 2
squat 1 20 bent over rear delt flyes 1 20
SETS REPS SETS REPS
ACTIVATION

3 4
squat to press 2 12 side lateral raises 2 12
SETS REPS SETS REPS

5 6
squat to front raise 2 12 bent knee tricep dips 2 10
SETS REPS SETS REPS
WORK SETS

7 8
bent over rows 2 10 hammer curls 2 10
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 170 | 2019 Pregnancy Fitness Plan
congratulations

Congratulations, mama! I am so proud

of you for following this pregnancy
fitness plan. I am thankful you allowed
me to be there with you during this
very special time. I wish you all the
best with your delivery and as you
welcome your little miracle into the
world. I look forward to seeing you
again when you are ready to embark
on your postpartum fitness journey.
Until then, enjoy every newborn
moment.

XO