Preggo Health Nut

Pregnant and fit is not an oxymoron.. its possible!

Preggo Workout Plan Example

on August 14, 2012

When I was doing my final exam for my personal trainers license I had to answer a few questions in essay form. One was what kind of exercise program I would plan for a healthy woman in her 4th month of pregnancy who has never exercised before. This is was my plan:

Cardio training 3-5 times a week; recumbent bike, walking on treadmill or outdoors, swimming. Starting at 40%-60% HRR and progressing up to 75% (or what feels comfortable), for 30 minutes (and progressing up to 60 min or what is comfortable).

Resistance training 2-3 times a week. Starting at 50-60% 1RM and progressing according to ability and what’s comfortable. Starting with 1 set of 18 – 20 reps and progressing to 2-3 sets of 12-15 reps.

Warm-up for 10-15 min

8-10 exercises of the following-

Arms and Shoulders: Kneeling High Elbow, One-arm row; Seated press overhead; Side lying Rotator cuff series; Standing lateral raise; standing bicep curls; Standing reverse flys; Tricep dips on a chair; shoulder press

Back: Dumb bell shoulder row

Legs: Seated leg extensions with resistance band; lunges; calf raises; reverse lunge; hip abduction with resistance band; hip adduction with resistance band; quad extension with resistance band

Abs: Side lying lateral ab curls; reverse ab curls on a swiss ball (until no longer comfortable)

Stabilizer: Quadraplex, plank (if comfortable)

Cool down and stretching- 10 to 15 min

*I would also incorporate prenatal Yoga and Pilates into the workouts (I’ve done them myself and had great success).

Hope his help you to create the perfect workout plan for yourself! Oh and the %HRR basically just means the amount of exertion you are putting out which you can measure with the RPE (rate of perceived exertion) and 1RM refers to how many reps and how long you rest between. (I’ll do a post explaining RPE and 1RM). As always… if you have any questions feel free to ask!


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