Second Trimester Pregnancy Exercise Program

I thought I would share with you all the exercise program I am about to start. I will be fifteen weeks pregnant on Monday when I begin, and I will complete it for four to five weeks. My fitness had dropped quite a lot over the course of the first trimester. Finding time to train when I wasn’t at work, exhausted or feeling nauseous or headachey was hard! Anyway, I am now loving being able to exercise more often each week. I really find healthy eating and regular exercise makes a massive difference to the ‘typical’ pregnancy symptoms. If I have a few days without any exercise, I really notice my mood, bloating and constipation get much worse!

Disclaimer: This program is designed by a qualified exercise scientist and personal trainer (me!) however, it is designed for me, taking into consideration my exercise history, health status, fitness level, preferences, age etc. It may not be suitable for you, so please check with an exercise professional before commencing.

Program goals: Increase energy levels and mood, maintain body fat levels and muscle mass, prevent excessive weight gain (for me that is more than 500g a week), increase fitness levels, keep baby healthy.

Day 1: Weights and HIIT

Warm up

  • Foam rolling of any tight spots.
  • Super set: 30 sec hip flexor stretch (per leg) and 15 donkey kick backs (per leg).

Workout

Exercise Sets Reps Rest

(sec)
A1 Fitball squat 4 12 45
B1 Leg extension 3 12 0
B2 Kegels* 2 5 0
C1 Cable chest press 3 12 45
D1 Seated row 3 12 45
E1 Arnold Press 3 12 45
F1 Squat jumps 8 20 sec 10 sec

*Squeeze pelvic floor muscles for 10 seconds

Day 2: Weights and HIIT

Warm up

  • Foam rolling of any tight spots.
  • Super set: 8 commando walk ins and 20 hip bridges x2

Workout

Exercise Sets Reps Rest

(sec)
A1 Sumo deadlift 4 12 45
B1 Chin up 3 12 45
C1 Machine chest press 2 10 0
C2 Kegels* 3 12 0
D1 Cable tricep pulldown 3 12 45
E1 Fitball leg lift 3 12 45
F1 Medicine ball squat and press 8 20 sec 10 sec

*Squeeze pelvic floor muscles for 3 seconds

Day 3: Interval training

Warm up

Walk and jog for 5-10 minutes

Workout

Sprint for 30 seconds, then walk for 90 seconds to recover. Repeat 8-10 times. I like to do this on the sand at the beach but you could do it in the gym on a bike, x-trainer or treadmill too.

Day 4: Weights and HIIT

Warm up

  • Foam rolling of any tight spots.
  • Super set: 12 sampson lunge stretch and 15 fire hydrants (per leg) x2

Workout

Exercise Sets Reps Rest

(sec)
A1 DB lunge small step 4 12 45
B1 Seated leg curl 3 12 0
B2 Kegels* 2 8 0
C1 Barbell row reverse grip 3 12 45
D1 Assisted dips 3 12 45
E1 Cable hammer curl 3 12 45
F1 Treadmill or bike sprints 8 20 sec 10 sec

*Squeeze pelvic floor muscles for 5 seconds

Notes

  • Cool down and stretch after every workout.
  • Complete each day once a week.
  • Don’t forget to include at least one recovery session each week e.g warm epsom salt bath, cold water dip (I go in the ocean), long stretching session or a massage.
  • I have made a downloadable PDF of this program so you can print it. There is a chart included so you can fill in the weight you use each week so you can ensure you are progressing. To download it just click here: Second Trimester Exercise Program.

If you have any questions about this workout please do not hesitate to ask me!

Holly x