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Pregnancy: Intermediate Workout

Here's the scoop...

Pregnancy Recommendation: Intermediate, 1st & 2nd Trimesters; Advanced, All Trimesters
​
This strengthening routine is great for intermediate or advanced trainees. Each of the circuits are designed to strengthen and stabilize your core muscles while maintaining strength throughout the rest of your body.

​Please be wise and use caution when exercising on your own. Make sure you have approval from your physician to perform a routine like this.
 
Always begin with a thorough Dynamic Warm-Up (like this one here) and a complete cool down routine of foam rolling and pregnancy stretches. 
​
For this routine, you will perform three separate circuits, fully completing both sets of the each circuit before moving on to the next circuit of exercises. Choose appropriate weights that ensure you have good technique with a few reps left in the tank by the end. Take breaks as needed and modify the exercises when necessary.

Always keep in mind that your goal is to not push hard through this, but to move carefully and under control, paying close attention to your body. Please read the Fit Pregnancy Guidelines to make sure you're aware of what your body can handle.

The Exercises



1a  Tall planks
1b  Side planks (tall or regular)
1c  In-line bird dogs
1d  ​Child pose rest...

2a  Squat to chopping lift
2b  Push-ups
2c  Single leg dead lift, offloaded

3a  Alternating military press
3b  Reverse lunges
3c  ​Bent-over rows

The Numbers



2 x 0:20-0:45 
​2 x 0:20-0:30/side
2 x 1:00 total (switch sides every 0:15)
2 x 5 deep breaths

2 x 12/side
2 x 8-12
2 x 12/side

2 x 12/side
2 x 12/side
​2 x 12

Click here to check out the next pregnancy workout...

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