--- {"type":"list","title":"Pregnancy Workout Plan","listId":5949,"canonicalUrl":"https://listium.com/@rizahope/5949/pregnancy-workout-plan","visibleItemTotal":48,"creator":{"id":"rizahope","name":"Riza Hope Molo","url":"https://listium.com/@rizahope"},"stats":{"views":1015,"likes":1},"category":"health & fitness / women's health","publishedAt":"2017-01-13T10:59:00.156Z","updatedAt":"2017-02-02T09:24:13.098Z","fields":[{"id":0,"name":"Item","type":"PrimaryText"},{"id":1,"name":"Day","type":"Selection","multi":false},{"id":3,"name":"Photo","type":"Image"},{"id":7,"name":"Repetitions Done","type":"Number","format":"unformattedinteger"},{"id":8,"name":"Sets Done","type":"Number","format":"unformattedinteger"},{"id":4,"name":"Done","type":"Symbols","format":"checkbox"},{"id":5,"name":"How Well I Did In This Exercise","type":"Symbols","format":"star_rating"},{"id":6,"name":"Notes","type":"Text","format":"long"}]} --- # Pregnancy Workout Plan By [Riza Hope Molo (@rizahope)](https://listium.com/@rizahope) 1015 views · 1 like Published 13 January 2017 · Updated 2 February 2017 Category: health & fitness / women's health Exercises to help me and my future baby get fit while being pregnant ## Items ### 1. [Squats](https://listium.com/@rizahope/5949/pregnancy-workout-plan/0/squats) Item ID: `0` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/akx1k6uhwtjokkqkuwab.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 2. [Shoulder Presses](https://listium.com/@rizahope/5949/pregnancy-workout-plan/1/shoulder-presses) Item ID: `1` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/xb6zkmo6kwuzvb03ovtr.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 3. [Deadlifts](https://listium.com/@rizahope/5949/pregnancy-workout-plan/2/deadlifts) Item ID: `2` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/jbnxpqoesgcp0ydnbuom.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 4. [Lateral Raises](https://listium.com/@rizahope/5949/pregnancy-workout-plan/3/lateral-raises) Item ID: `3` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/bgumbsrhfbogmngekwcz.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 5. [Stationary lunges per side](https://listium.com/@rizahope/5949/pregnancy-workout-plan/4/stationary-lunges-per-side) Item ID: `4` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/mghg9adkw0m2fov1wnnw.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 6. [Upright Rows](https://listium.com/@rizahope/5949/pregnancy-workout-plan/5/upright-rows) Item ID: `5` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/hovkbq70h4lxnjput5pr.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 7. [Lateral Lunges per side](https://listium.com/@rizahope/5949/pregnancy-workout-plan/6/lateral-lunges-per-side) Item ID: `6` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/ilushm6tfeax1licv1x7.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 8. [Dips](https://listium.com/@rizahope/5949/pregnancy-workout-plan/7/dips) Item ID: `7` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/r8l4iyadam4zjz0fi0bi.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 9. [Stability Ball Leg Curls](https://listium.com/@rizahope/5949/pregnancy-workout-plan/8/stability-ball-leg-curls) Item ID: `8` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/y7b0lrgtptsinzhm6lm1.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 10. [Tricep Kickbacks](https://listium.com/@rizahope/5949/pregnancy-workout-plan/9/tricep-kickbacks) Item ID: `9` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/ytmscvyxc9skoiitk8ti.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 11. [Plie Squats](https://listium.com/@rizahope/5949/pregnancy-workout-plan/10/plie-squats) Item ID: `10` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/vdp37quxe2zfxxta17or.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 12. [Dumbbell Overhead Extensions](https://listium.com/@rizahope/5949/pregnancy-workout-plan/11/dumbbell-overhead-extensions) Item ID: `11` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/ptv5d9zau5hpkc5el6jn.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 13. [Reverse Lunges per side](https://listium.com/@rizahope/5949/pregnancy-workout-plan/12/reverse-lunges-per-side) Item ID: `12` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/npdjnu1gjxcguxvn8cu7.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 14. [Dumbbell Bicep Curls](https://listium.com/@rizahope/5949/pregnancy-workout-plan/13/dumbbell-bicep-curls) Item ID: `13` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/bnn0qnb2q0xloabuifcy.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 15. [Plank Straight Leg Kicks per side](https://listium.com/@rizahope/5949/pregnancy-workout-plan/14/plank-straight-leg-kicks-per-side) Item ID: `14` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/nk3kg7zlol20hrzf0lzd.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 16. [Hammer Curls](https://listium.com/@rizahope/5949/pregnancy-workout-plan/15/hammer-curls) Item ID: `15` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/zbiqjuwqt6xt491ydvc1.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 17. [Curtsy Lunges per side](https://listium.com/@rizahope/5949/pregnancy-workout-plan/16/curtsy-lunges-per-side) Item ID: `16` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/f6tmsrlie4n22o539ujh.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 18. [Wall Slides](https://listium.com/@rizahope/5949/pregnancy-workout-plan/17/wall-slides) Item ID: `17` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/mefyccnmxqwrdsdkgbij.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 19. [Thoracic Rotation per side](https://listium.com/@rizahope/5949/pregnancy-workout-plan/18/thoracic-rotation-per-side) Item ID: `18` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/fovlbiakytn6dopq6ytg.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 20. [Bent Over Y Raise](https://listium.com/@rizahope/5949/pregnancy-workout-plan/19/bent-over-y-raise) Item ID: `19` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/dcwsj57dgsxteptiqodo.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 21. [Underhand-grip Rear Lateral Raise](https://listium.com/@rizahope/5949/pregnancy-workout-plan/20/underhand-grip-rear-lateral-raise) Item ID: `20` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/syjvhrofalmcr5qffpqz.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 22. [Walking](https://listium.com/@rizahope/5949/pregnancy-workout-plan/21/walking) Item ID: `21` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/klmfx1sobxt92qxewusm.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 23. [Stationary Bike](https://listium.com/@rizahope/5949/pregnancy-workout-plan/22/stationary-bike) Item ID: `22` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/kje7aqjznv8e8pgt4qag.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 24. [Braced Squat](https://listium.com/@rizahope/5949/pregnancy-workout-plan/23/braced-squat) Item ID: `23` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/vvtgs1mme1rd8bdpzicc.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 25. [Modified Side Plank (Hold for as long as you can) per side](https://listium.com/@rizahope/5949/pregnancy-workout-plan/24/modified-side-plank-hold-for-as-long-as-you-can-per-side) Item ID: `24` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/uzongojl5hhnzxmrzomz.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 26. [Inclined Pushup](https://listium.com/@rizahope/5949/pregnancy-workout-plan/25/inclined-pushup) Item ID: `25` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/n79rxz8e6czpzwoyvbov.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 27. [Cat Camel](https://listium.com/@rizahope/5949/pregnancy-workout-plan/26/cat-camel) Item ID: `26` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/soban7kjrwhead2txh8x.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 28. [Clamshell per side](https://listium.com/@rizahope/5949/pregnancy-workout-plan/27/clamshell-per-side) Item ID: `27` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/fksmj83r5mdhvxtvvv2f.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 29. [Walking](https://listium.com/@rizahope/5949/pregnancy-workout-plan/28/walking) Item ID: `28` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/lojwxmaxylhi4khanzl8.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 30. [Dumbell Step-up](https://listium.com/@rizahope/5949/pregnancy-workout-plan/29/dumbell-step-up) Item ID: `29` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/ht3p1wydalhedvlno6tb.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 31. [Bird Dog](https://listium.com/@rizahope/5949/pregnancy-workout-plan/30/bird-dog) Item ID: `30` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/rlr0gj1b2yyromez4zdb.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 32. [Glute Stretch](https://listium.com/@rizahope/5949/pregnancy-workout-plan/31/glute-stretch) Item ID: `31` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/ypjdsxsurbfpkwkc3iwn.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 33. [Doorway Stretch](https://listium.com/@rizahope/5949/pregnancy-workout-plan/32/doorway-stretch) Item ID: `32` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/xqkqkadksf9s41hjl8di.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 34. [Thoracic Rotation per side](https://listium.com/@rizahope/5949/pregnancy-workout-plan/33/thoracic-rotation-per-side) Item ID: `33` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/ozaa5xg4zg3lnlwiicfb.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 35. [Clamshell per side](https://listium.com/@rizahope/5949/pregnancy-workout-plan/34/clamshell-per-side) Item ID: `34` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/oyi8imrjlcqssrrlcuvv.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 36. [Wall Push-ups](https://listium.com/@rizahope/5949/pregnancy-workout-plan/35/wall-push-ups) Item ID: `35` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/oen6asdqutlf7wsmq3nr.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 37. [Walking](https://listium.com/@rizahope/5949/pregnancy-workout-plan/36/walking) Item ID: `36` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/wamk3ya96zeufvadf6ee.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 38. [Rear Lateral Raise](https://listium.com/@rizahope/5949/pregnancy-workout-plan/37/rear-lateral-raise) Item ID: `37` - Day: Monday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/fhypa0swxfs0vuzedpjg.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 39. [Walking](https://listium.com/@rizahope/5949/pregnancy-workout-plan/38/walking) Item ID: `38` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/v2m8st7qwfngf9vnnwui.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 40. [Hammer Curls](https://listium.com/@rizahope/5949/pregnancy-workout-plan/39/hammer-curls) Item ID: `39` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/ewmjfpaecigkmcxoofxv.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 41. [Reverse Lunges](https://listium.com/@rizahope/5949/pregnancy-workout-plan/40/reverse-lunges) Item ID: `40` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/iqwye7coq2xpl8wnuukp.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 42. [Tricep Extensions](https://listium.com/@rizahope/5949/pregnancy-workout-plan/41/tricep-extensions) Item ID: `41` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/efaccsmrwiyme7dkvqf9.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 43. [Swiss-Ball Body-Weight Wall Squat](https://listium.com/@rizahope/5949/pregnancy-workout-plan/42/swiss-ball-body-weight-wall-squat) Item ID: `42` - Day: Wednesday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/fprfocacrmhqeezultfe.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 44. [Cycling](https://listium.com/@rizahope/5949/pregnancy-workout-plan/43/cycling) Item ID: `43` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/olzgbxzvdkruinrw0rf8.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 45. [Split Squats](https://listium.com/@rizahope/5949/pregnancy-workout-plan/44/split-squats) Item ID: `44` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/wdlp2e4ek9m2ysd9dn77.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 46. [Side Delt Lifts](https://listium.com/@rizahope/5949/pregnancy-workout-plan/45/side-delt-lifts) Item ID: `45` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/f78krc12lfygtkkngjxw.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 47. [Curtsy Lunges](https://listium.com/@rizahope/5949/pregnancy-workout-plan/46/curtsy-lunges) Item ID: `46` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/lli4c6beg6z7o1cv5kel.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: - ### 48. [Lying chest Press](https://listium.com/@rizahope/5949/pregnancy-workout-plan/47/lying-chest-press) Item ID: `47` - Day: Friday - Photo: ![Photo](https://img.listium.com/images/width=800,height=800,fit=scale-down,format=webp/l/kybmuzcywbnglya5arae.jpg) - Repetitions Done: - - Sets Done: - - Done: false - How Well I Did In This Exercise: ☆☆☆☆☆ - Notes: -