Second Trimester Pregnancy Training – Part 1

If you missed it, check out my post about First Trimester Pregnancy Training.

Second trimester, which is sometimes referred to as the honeymoon trimester, has been great for me so far in terms of how I feel physically. Yes, I have aches and pains and sometimes I get incredibly tired, but overall I feel great. It’s been really nice to be able to share my exciting news with everyone, rather than trying to conceal the bloated belly and extreme exhaustion associated with the first trimester. 🙂

I’ve continued working out 5 or 6 days a week. I’ve stuck with 3 strength/kettlebell workouts, 1-2 cardio workouts at the gym and a run each week. Additionally, I’ve started adding in some more upper body or total body strength on my cardio days at the gym and doing pushups around the house when I think of it.

I still do a lot of interval work, I’ve just decreased the intensity from my pre-pregnancy workouts.

Here is 1 kettlebell workout I have been doing and a sample of what I do at the gym.

Kettlebell/Strength Workout

Part 1 (both exercises done with Kettlebells):

• Romanian Dead Lifts 8R/8L
• Single Arm Body Rows 6R/6L

*Repeat all 3 or 4 times

Part 2:

• Double Kettlebell Clean/Squat/Press x5

* Repeat 3 or 4 times

Part 3:

• Kettlebell Snatches 10R/10L
• Weighted Walking Lunges (with dumbbells) 16 Alternating Lunges
• Bicep Curls (with dumbbells) 8R/8L

* Repeat 3 or 4 times

One thing I’ve noticed that there can be a pretty big discrepancy in my energy levels day to day. Some mornings I can do 4 rounds of everything with fewer breaks and other days I’ll find myself resting for longer and only getting through 3 rounds. I have been trying to take it easy on myself and do what feels right. I am continuing to push myself enough to have a good workout, but never to the point of complete exhaustion where I just want to collapse. (Although…I really miss those killer workouts!)

Conditioning/Cardio Workout at the Gym

Arc Trainer – 10 minutes

• strength program – level 7

Bike – 10 minutes

• 2 min easy – level 9
• 6 min intervals – 30 sec hard (level 13-16)/30 sec easy (level 9)
• 2 min easy – level 9

Treadmill – 10 minutes

• Minute 1: walk 4.6 mph
• Minute 2: walk 4.6 mph/Incline level 6
• Minute 3: walk 4.6 mph
• Minute 4: walk 4.6 mph/Incline level 6
• Minute 5: walk 4.6 mph
• Minute 6: jog 6.5 mph
• Minute 7: walk 4.6 mph
• Minute 8: jog 6.5 mph
• Minute 9: walk 4.6 mph
• Minute 10: jog 6.5 mph

Stairs – 5 minutes

• interval program – level 14

Arm Erg – 4 minutes

• 1 minute forward/1 minute backward

* Repeat 2 times

I’ve also been adding in some strength work at the end of my gym workouts. Usually I do some tricep dips, lat pull downs, squats and/or cable rows. Again, I base this on how I am feeling.

Working out has helped me to maintain my strength over the past 5 months and helped me feel great…physically and mentally. Additionally, I’m hoping and praying that it helps with labor and recovery time as well as getting back into top shape after the baby is born.

Questions/Thoughts/Comments/Experiences of your own to share?