Second Trimester Workouts

I mentioned in my first trimester reflection that I was nervous about moving from weight-loss mode to healthy-baby-gain mode.  I also talked a little bit about a few modifications I made to my workouts during the first trimester that helped keep me and baby safe, but quite honestly, my workout routine was pretty shot during the first trimester.

The second trimester has definitely lifted my spirits and brought my energy levels back up. My workout routine has picked back up now that I’m feeling much more like myself, which has given me lots of rewards: even more energy, restful night sleeps, fully functioning organs and regularity, and mental clarity and sanity. 

This post is to share my own personal experiences.  Check with your doctor before starting any new exercise to be sure it’s safe for you. 

I’m extremely cautious to honor my body at this point in my pregnancy – making sure to monitor my heart rate during exercise and paying attention to how exerted I feel.  I personally think exertion levels are a more helpful tool than the actual number on my monitor, but I try not to exceed 160 beats per minute for longer than short spurts during my workout [turbo HIIT sections bring me above that, but not for more than a minute or two].  160 works as a ‘cap’ for me because I had been working at a higher level for years before pregnancy… if you’re just starting out, experts say to stick below 140. 

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Cardio

I mentioned before that I plan on teaching my cardio kickboxing classes until it no longer feels safe.  I hope to teach until the last few months or weeks of my pregnancy, which means that my class will have to adjust with me as I get bigger.  Luckily I’m able to be completely honest with my students, who are supportive, hard workers willing to go on this journey with me.  Also, because there are two Turbo teachers this semester, which means I can offer a class with lower-impact options but still give my students a great workout. 

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I really enjoy group exercise – I tend to push myself harder and stick with it when I’m held accountable by others.  Whether I’m taking a yoga or tone + tighten class, I always make sure to talk with the instructor beforehand to let him/her know that I’m pregnant.  They’re usually really good about giving modifications for me. 

Walking, swimming, and aqua-jogging have also been excellent lower-impact forms of cardio for me during the second trimester.  Ben and I usually walk around our hilly neighborhood a few times a week to catch up with each other. 

Weights

I feel stronger and less flabby when I lift at least twice a week [plus it helps with bone strength!], so I try to make room in my schedule for three days a week.  Before I was pregnant, I was really digging LiveFit’s at home kettlebell workouts, but when I asked them if they could give me suggestions for being pregnant, they [understandably] said they couldn’t offer me any help because of liability reasons.  I was pretty devastated to lose my favorite workout, but after a while I decided to do some research and modifications of my own. Using all my own equipment at home, I’ve created a few routines that are challenging yet acceptable for both baby and me. 

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Workout 1: Triceps + Chest

  • Warm up

–> at least five minutes of jumping rope, quickly walking in place, arm swings, etc. 

  • Overhead triceps extension [10lb dumbells] – 10 reps
  • Two hand clean-squat press [30lb KB] – 5 reps
  • Triceps kickbacks [10lb dumbell] – 10right/10left
  • Side plank – 30 sec each side

–> Repeat 3 or 4 times

  • Single-handed overhead triceps extentions [10lb dumbells] – 10 reps
  • Chest press on ball [12lb dumbells] – 10 reps
  • Bent-knee deadlifts [15lb KB] – 15 reps
  • Chest flys on ball [12lb dumbells] – 10 reps

–> Repeat 3 or 4 times

  • Double-handed swings [15lb KB] – 20 reps
  • Pushups – 10 reps

–> Repeat 3 or 4 times

  • Cool down + stretch

Workout 2: Biceps + Back

  • Warm up

–> at least five minutes of jumping rope, quickly walking in place, arm swings, etc. 

  • Two hand clean-squat press [30lb KB] – 5 reps
  • Bent-over row [10lb dumbell] – 12right/12left
  • High-pull [15lb KB] – 10right/10left
  • Halos balancing on one leg [15lb KB] – 10right/10left

–> Repeat 3 or 4 times

  • Hammer curls [10lb dumbells] – 10right/10left alternating
  • Calf raises [holding 10lb dumbells] – 15 reps
  • Bicep tempo work [10lb dumbells] – 8 top-half only / 8 bottom-half only / 8 at up1-down 3 tempo
  • Plie squats [holding 10lb dumbells] – 15 reps

–> Repeat 3 or 4 times

  • Double-handed swings [15lb KB] – 30 seconds on/30 seconds off

–> Repeat for 5 minutes straight

  • Cool down + stretch

[Resources I often look to: Lauren Brooks’ article, the SistasofStrength, and the awesome videos available at educatedpregnancy.com.]   

Flexibility

The body is going through incredible changes inside and out while pregnant, and it is especially important to get stretching and flexibility in.  Because I love at-home options, here are a few of my current faves:

  • foam rolling  [So painful, but so necessary!]
  • yogadownload.com  [I’ve loved them for a while now and am really appreciative that their prenatal practices come with pose guides, in case you’re not sure what the pose is supposed to look like]
  • mamasteyoga.com  [Another great source of podcast yoga that you can do at home.  I enjoy their shorter options for when I don’t have much time]
  • Yoga DVDs  [I’ve heard really great things about this one by Jennifer Wolfe in particular, but am still waiting for it to ship to me]  I’ll let you know how it is once I get it! 

pvy2dvd-holiday

 

Have any great workout resources to share?  I’m always looking for more options from home. Smile


Aloha Pumehana.
Whether you’re here to find balance, wholesome recipes or inspiration, I hope you enjoy the posts.  Please subscribe to Green Plate Dinners to receive automatic updates and be the first to read new posts for free!

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5 thoughts on “Second Trimester Workouts

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