12 Week Pregnancy Workout Plan Pdf

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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.

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