Trimester 2: Low intensity fitness for bq

Everyone is different and everyone’s pregnancy is different. This worked based on my personal experience and permission from my doctor. Please connect with your doctor and a professional trainer on what is best for you prior to trying any new workout regimens. 

I would like to start off by saying that I am eternally grateful for how graceful and cooperative my body was throughout my first and second trimester. I experienced very little to none of the common pregnancy side effects – outside of ice cream cravings and a few overly sensitive moments that my husband handled with the poise of Olivia Pope.

Thanks to my fortunate “easy” pregnancy (let’s be honest, it’s still hard) I was able to maintain my gym schedule. The routine undeniably took a hit but for the most part, I proudly managed to keep my gains.

My go-to second trimester workouts were A LOT less intense. I stopped running altogether at week 14 and replaced it with low-intensity cardio such as swimming, the elliptical or a stationary bike. Swimming is known to be good for circulation and relieving internal pressure. I actually found it soothing and looked forward to the meditative motion and floating stretching.

As a general rule I aimed for 5 strength exercises accompanied by 20-30 minutes of low impact cardio at least 3x a week. I completely dropped the individual leg, arm, back, bottom focus I had in the first trimester and aimed for full body. Depending on the day and how I felt I turned to the strength exercises listed below. Always five, always cardio. This structure continued to keep me at a healthy weight (gaining 1/2lb a week).

Maintaining my strength would get frustrating at times because there wasn’t any muscle progress but it did help to remind myself of the bigger picture – I was making a human! By week 28 I was unavoidably larger but still confident, strong and mentally prepared for delivery.  Again, I am grateful that I was able to do this much, it kept me in a healthy place both physically and mentally.

 

  • Squats w. dumbbell 4×10
  • Leg extensions 4×10
  • Single leg deadlift 4×10
  • Cable Kickbacks 4×10
  • Modified dumbbell snatch squat 4×10
  • Glute bridges 4×10
  • Single arm dumbbell row 4×10
  • Dumbbell curl to press 4×10
  • DB hammer curl 4×10
  • Bench dips 4×10
  • 1/2 kneeling DB shoulder press 4×10
  • Dumbbell upright row 4×10
  • Wide lat pull down 4×10
  • Rope lat pull down 4×10
  • Modified side plank crunch 4×10

 

  • 20-30 minutes of low impact cardio
  • 30 minutes swim once a week.

 

 

Check out how I kept in shape during the first trimester!