New Pregnancy workout plan

Hello friends!

I guess I shouldn’t say new program, because I haven’t really been following one.  I know shame on me, but I am getting more and more sluggish and I know that if I don’t get my butt in gear now, it is going to be very very hard for me to lose the baby weight and get back into shape after I have the baby.  Plus I really do want to be healthy throughout my pregnancy.  I have read that people who stay active during their pregnancies have an easier time with labor and delivery.  Obviously, if you are in better shape you will be able to endure labor better.

Please excuse the mess that is our basement right now..

Now that I am in full second trimester mode, I have a lot more energy and I am starting to feel more like myself… a much larger version of myself but myself nonetheless.  I have been going on walks with Ella almost every day; but I don’t feel like that is enough, considering how active I was before I got pregnant.  So I started looking online for a workout plan that I could actually follow.  After hitting a dead end on pinterest (the workouts are so lame), I headed straight to bodybuilding.com.  I really love the Jamie Eason LiveFit trainer when I was doing it, so I thought maybe there was something out there for me.

I settled on combining a few of my favorite moves from a few different sources… I have only planned my first week of workouts so far, I want to see how I feel after this week to see if I need to increase or decrease the workouts.  I am currently using an app on my phone called JEFIT (I have the free version), which has an online component.  You can use their premade workouts, or design some of your own.  I chose to put one together. *note I am not a personal trainer or doctor of any sort, I have been doing some research and putting together a plan that suits ME*

Monday

Cardio, Chest, Triceps Add/Edit | Delete

Body Part

Exercise Name

Rest Time

Reps

Sets

Track

Chest

Push Up

60 Sec.

12

3

Chest

Bench Press Machine

60 Sec.

12

3

Chest

Cable Cross Over

60 Sec.

12

3

Triceps

Triceps Pushdown – Rope

60 Sec.

12

3

Triceps

Dumbbell Standing One Arm Triceps Extension

60 Sec.

12

3

Cardio

Elliptical Training

60 Sec.

-

-

 

Tuesday

Back, Biceps, Cardio Add/Edit | Delete

Body Part

Exercise Name

Rest Time

Reps

Sets

Track

Back

Wide-Grip Lat Pulldown

60 Sec.

12

3

Back

One-Arm Dumbell Row

60 Sec.

12

3

Back

Cable Seated Row

60 Sec.

12

3

Biceps

Standing Biceps Cable Curl

60 Sec.

12

3

Biceps

Alternate Hammer Curl

60 Sec.

12

3

Biceps

Dumbbell Concentration Curls

60 Sec.

12

3

Cardio

Elliptical Training

60 Sec.

-

-

 

Wednesday

Legs and Cardio Add/Edit | Delete

Body Part

Exercise Name

Rest Time

Reps

Sets

Track

Lower Legs

Standing Calf Raises

60 Sec.

12

3

Upper Legs

Leg Extensions

60 Sec.

12

3

Upper Legs

Seated Leg Curl

60 Sec.

12

3

Lower Legs

Seated Calf Raise

60 Sec.

12

3

Upper Legs

Thigh Abductor

60 Sec.

12

3

Upper Legs

Thigh Adductor

60 Sec.

12

3

Cardio

Elliptical Training

60 Sec.

-

-

 

Thursday

Shoulders and Cardio Add/Edit | Delete

Body Part

Exercise Name

Rest Time

Reps

Sets

Track

Shoulders

Dumbbell Shoulder Press

60 Sec.

12

3

Shoulders

Dumbbell Front Raise

60 Sec.

12

3

Shoulders

Dumbbell Lateral Raise

60 Sec.

12

3

Shoulders

Dumbbell Arnold Press

60 Sec.

12

3

Cardio

Elliptical Training

60 Sec.

-

-

 

Friday

Cardio or Rest Add/Edit | Delete

Body Part

Exercise Name

Rest Time

Reps

Sets

Track

Cardio

Elliptical Training

60 Sec.

-

-

 

I will most likely be following this routine for the duration of my pregnancy, I think four days a week seems reasonable.  We started going back to the gym last Thursday, but I started this workout routine yesterday. So far so good, I do get some funny looks at the gym, but hey what can you do.

Here’s to hoping that writing it down in my blog will hold me accountable :)

Cheers!

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