Pregnancy Workout Plan
Pregnancy Workout Plan

Pregnancy Workout Plan

Exercises to help me and my future baby get fit while being pregnant

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Riza Hope Molo
Riza Hope Molo
2nd February 2017 in health & fitness
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Item
Item
Day
Photo
Repetitions Done
Sets Done
Done
How Well I Did In This Exercise
Notes

Trimester
First Trimester

1

Squats

Monday
Squats
2

Shoulder Presses

Monday
Shoulder Presses
3

Deadlifts

Monday
Deadlifts
4

Lateral Raises

Monday
Lateral Raises
5

Stationary lunges per side

Monday
Stationary lunges per side
6

Upright Rows

Monday
Upright Rows
7

Lateral Lunges per side

Wednesday
Lateral Lunges per side
8

Dips

Wednesday
Dips
9

Stability Ball Leg Curls

Wednesday
Stability Ball Leg Curls
10

Tricep Kickbacks

Wednesday
Tricep Kickbacks
11

Plie Squats

Wednesday
Plie Squats
12

Dumbbell Overhead Extensions

Wednesday
Dumbbell Overhead Extensions
13

Reverse Lunges per side

Friday
Reverse Lunges per side
14

Dumbbell Bicep Curls

Friday
Dumbbell Bicep Curls
15

Plank Straight Leg Kicks per side

Friday
Plank Straight Leg Kicks per side
16

Hammer Curls

Friday
Hammer Curls
17

Curtsy Lunges per side

Friday
Curtsy Lunges per side

Trimester
Second Trimester

18

Wall Slides

Monday
Wall Slides
19

Thoracic Rotation per side

Monday
Thoracic Rotation per side
20

Bent Over Y Raise

Monday
Bent Over Y Raise
21

Underhand-grip Rear Lateral Raise

Monday
Underhand-grip Rear Lateral Raise
22

Walking

Monday
Walking
23

Stationary Bike

Wednesday
Stationary Bike
24

Braced Squat

Wednesday
Braced Squat
25

Modified Side Plank (Hold for as long as you can) per side

Wednesday
Modified Side Plank (Hold for as long as you can) per side
26

Inclined Pushup

Wednesday
Inclined Pushup
27

Cat Camel

Wednesday
Cat Camel
28

Clamshell per side

Wednesday
Clamshell per side
29

Walking

Friday
Walking
30

Dumbell Step-up

Friday
Dumbell Step-up
31

Bird Dog

Friday
Bird Dog
32

Glute Stretch

Friday
Glute Stretch
33

Doorway Stretch

Friday
Doorway Stretch

Trimester
Third Trimester

34

Thoracic Rotation per side

Monday
Thoracic Rotation per side
35

Clamshell per side

Monday
Clamshell per side
36

Wall Push-ups

Monday
Wall Push-ups
37

Walking

Monday
Walking
38

Rear Lateral Raise

Monday
Rear Lateral Raise
39

Walking

Wednesday
Walking
40

Hammer Curls

Wednesday
Hammer Curls
41

Reverse Lunges

Wednesday
Reverse Lunges
42

Tricep Extensions

Wednesday
Tricep Extensions
43

Swiss-Ball Body-Weight Wall Squat

Wednesday
Swiss-Ball Body-Weight Wall Squat
44

Cycling

Friday
Cycling
45

Split Squats

Friday
Split Squats
46

Side Delt Lifts

Friday
Side Delt Lifts
47

Curtsy Lunges

Friday
Curtsy Lunges