workout & pregnancy
Staying active in the third trimester is so important. Not only will it help keep your energy up but it will also help with labor and delivery.
Here is a workout routine you can do in the third trimester. The entire workout will take between 45 min - 1 hour.
Things I always pay attention to when working out in the third trimester:
-Make sure you are not too winded to clearly state your entire address
-Never use your mid section to try and avoid diastasis recti at all costs
ROUTINE
Circuit one: treadmill
(3.0-3.5 mph, 8-10.0 incline) increase or decrease depending on where you are physically
3 min walk at speed and incline of choice
-Tabata: 20 seconds walk, 10 seconds jump on side rails, 8 rounds
walk as fast as you can on as high of an incline as possible
Circuit two: cables or resistance band for back
-three sets
15 single arm high row
20 plie squat holding cables with arms straight
20 alternating rows
Circuit three: legs and thighs
-three sets
Lateral squat walk down gym
30/45/50 seconds wall sit (do number of seconds per set)
Lateral squat walk back down gym
Repeat circuit one
Circuit one: treadmill
(3.0-3.5 mph, 8-10.0 incline) increase or decrease depending on where you are physically
3 min walk at speed and incline of choice
-Tabata: 20 seconds walk, 10 seconds jump on side rails, 8 rounds
walk as fast as you can on as high of an incline as possible
Circuit four: bench as high as you feel comfortable
-two sets
15 lateral step ups with knee raise
15 single leg planted front knee raise
-do all on one leg before switching sides
I did this routine in NYC at Courtnay O. Johnson Personal Wellness and Training. I can direct you to Courtnay with any questions you might have.
You must also not rely on the information on this website as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter, you should consult your doctor or any other professional healthcare provider. You should always consult with your doctor before trying anything new.