Workouts Plans

Mommy Exercise: Third Trimester, Cycle 2 – Week 39

Week 39, Day 1

A. Each minute on the minute for 10 minutes:

10 Squats

10 Push Ups

Jog in place between units


B.  5-4-3-2-1 reps:

Strolling Lunge w/twist

One Legged Deadlift R/L

Pull Up/Chin Up

No relaxation between workout routines or units




Farmers Carry 50m x 3


Week 39, Day 2


EMOM for 10 minutes:

Kettlebell Swings x 5

Clear and Press x 5 R/L



EMOM for 10 minutes, no relaxation between workout routines

Barbell Deadlift x 6 – 8

Barbell Clear x 6 – 8

Entrance Squat x 6 – 8



500m Run


Week 39, Day 3

3 Rounds, 3 deep breaths per pose:

  • Simple Pose
  • Butterfly Pose
  • Youngster’s Pose w/Huge Knees
  • Hero’s Pose
  • Reclining Hero’s Pose
  • Employees Pose


2 mile stroll/hike

Concerning the Exercises

This cycle of being pregnant exercises is designed for ladies who’ve earlier expertise with energy coaching and yoga and wish to combine a variety of train modalities. The third trimester exercises give attention to common motion all through the day, lengthy walks or hikes as soon as every week, and simply modified body weight exercises.


Though being pregnant isn’t the time to be centered on setting PRs or progressive weight coaching, there’s no motive you possibly can’t monitor your progress. I discovered that protecting a health journal throughout being pregnant stored me motivated and helped me regain my health stage sooner after supply.


I designed these exercises with energetic mothers in thoughts who’re at an intermediate health stage. When you have been coaching with weights earlier than being pregnant, there’s no motive you possibly can’t proceed to take action, offered you could have your physician’s approval. Benefit from the exercises.

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