12 Week Pregnancy Workout Plan Pdf

If you are having twins you may need to omit tis before entering the second trimester.

12 week pregnancy workout plan pdf.

Prenatal strength workout 1. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1. Exercise sets reps legs 1. Fitness in the cf pregnancy is a wonderful time in a woman s life a challenging and even magical time.

Dumbbell lunge 2 3 12 15 3. It is not a time to try. Barbell hip thrust 3 6 12 5. Squat 3 4 6 12 2.

10 reps x 3 sets. 10 reps x 3 sets each arm barbell overhead press. The workouts take less than 3 hours per week and can be done within the comfort of your own home. 30 minutes on the incline trainer.

At 14 weeks second pregnancy i am beginning to modify laying flat on my stomach but first time around i went until 16 or 18 weeks just fine. 10 reps x 3 sets will omit after first trimester. Dumbbell step up 2 3 12 15 glutes 4. Pull downs 3 4 6 12 2.

Do 2 rounds total of each set. The purpose of training during pregnancy is to maintain some of your fitness. Fit for two is a 12 week home based workout program created specifically for pregnant mothers and is built to keep you lean and strong during pregnancy while also prepping your body for a better labor and delivery. Regular physical activity during pregnancy can help you get through it more comfortably with fewer health concerns or problems.

10 reps x 3 sets each arm barbell bench press.