Did you miss my posts on first trimester workouts and second trimester workouts?
As promised in my last post on third trimester FAQ’s, I’ll share a bit more here about how my workouts have been going during this last trimester of pregnancy.
Please keep in mind that I’m simply sharing what I’ve been doing and this is not a recommendation for what you should be doing. We are all starting from different points in our fitness journey and each pregnancy is unique, complete with different challenges and body changes.
By the way…I’m having a baby in 6(ish) weeks. WHAT? Time is flying now. After talking to so many people who’ve said they have gone 3 weeks early, 2 weeks early, etc. I realized I had to get my butt in gear so I got myself to the baby store for a few essentials this past weekend. Fortunately, we really don’t need much since I kept everything from Connor, we are having another boy and he’s being born at the same time of year.
Now, on to the third trimester workout details!
As I’ve mentioned, first trimester was exhausting. Workouts during the beginning of my pregnancy were shorter and much less intense than normal. Second trimester was THE time to train. I had so much energy and almost everything felt good! Third trimester has been mostly more of the same. In fact, when I looked back at my training schedule from second trimester, not all that much has changed.
I’ve been able to keep up pretty much the same schedule during my third trimester minus that “10 minute conditioning” at the end of my Wednesday workout. I removed a few exercises that don’t feel good (see below) and the Friday strength training sessions have become pretty short because I’m beat by the end of the work week. Otherwise, I’m still getting in 3 strength sessions, a sweat day and usually a kettlebell/movement day. (Even though I can’t see my feet anymore!)
Here’s what a week of training looks like for me during my third trimester of pregnancy.
Monday – Strength train and leisure walk (if time)
Tuesday – Off
Wednesday – Strength train and core work
Thursday – Sweat day
Friday – Strength train and leisure walk
Saturday – Rest or Leisure walk
Sunday – Kettlebell training
If you look back at my second trimester workouts, you’ll see a list of exercises that I starting to avoid during pregnancy as well as a list of exercises I’ve been fully embracing during this pregnancy. The list is still similar now at 34 weeks.
During this last trimester I did remove a few other exercises from my training, including single leg hip thrusts and slide board. Without getting into detail, they don’t feel good and don’t leave me feeling good the next day. Let’s remember, my goal is to end each workout feeling better than when I started. That means not waking up with aches and pains the next day from something I easily could have avoided.
Strength training in general has been feeling really good! Some days are better than others, but I’ve stayed pretty consistent with strength training and have just slightly decreased weights or volume on a few things, like deadlifts and squats. I switched from goblet squats and double kettlebell front squats to back squats as they became more comfortable with the growing belly. (There’s a lot less pressure on my abdominals with back squats than with front squats.)
Here’s an example of a strength training workout I’ve been doing in my third trimester.
Turkish Get Up 2R/2L (I’ve been doing this before every workout for as long as I can remember)
Back Squats 5×5
Incline Chest Press 4×8
Chinups 5×2
Nuetral Grip Pullups 5×2
Here’s an example of a ‘sweat day’ workout I’ve been doing in my third trimester.
For this type of workout, I’m sticking with what I’ve been doing all pregnancy. I make a list and check things off when I’ve done them. I bounce around between exercises and just keep checking things off.
This is a great type of workout for any of you list-makers out there. You’ll feel so satisfied and accomplished at the end, pregnant or not with all of those beautiful check marks. 😉
2 Mile Bike Ride
2 x :60 Ski Erg
2 x :60 Row
4 x 12 Medball Slams
4 x 12 Inverted Rows
70 Kettlebell Snatches
Walks are still the bomb.com. I have a friend who is due right around the same time as I am and she was saying how uncomfortable walking has been for her lately. Definitely not the case for me…I want to walk as much as possible. Just more proof that all pregnancies are different…
Here are my top three tips for continuing workouts during your third trimester of pregnancy.
1. Listen to your body. Yup, I’m saying it again. I’ve had days/weeks where I’ve felt huge, tired and weak. I didn’t lift as much weight and tried to rest more with my feet up during those times. Fortunately, I’ve had {more} days/weeks where I felt strong and energetic despite my absolutely massive belly. On those days I felt completely comfortable pushing myself more and lifting a bit heavier.
2. Walk. Yup, saying this one again too. I started walking in my last pregnancy 4+ years ago and haven’t looked back. Not only does walking burn some calories, but it balances your hormones and helps your body in a bazillion other ways. As humans, we are built to move often, not to sit, sit and sit some more.
During this last bit of pregnancy, I encourage mamas-to-be to try walking even when they don’t have the energy or the weather isn’t perfect. For example, just commit to something easy like 5-10 minutes and if you end up waddling down the street and back, that’s okay. Usually, you end up feeling energized and happy that you got some movement, fresh air and vitamin D.
3. Be consistent, but flexible. I still follow a training plan, but I haven’t worried about progressing the plan or doing a little more each week. In fact, I’ve been sticking to a fairly similar training plan during my entire second and third trimesters with little tweaks to sets/reps/exercises as I go, listening to my body along the way.
I figure if something isn’t broke, I’m not gonna try to fix it. I’m looking at this pregnancy as an opportunity to maintain as much strength as possible, something I wish I would have done more in my first pregnancy, all while staying safe and catching up on rest too!
Please note: I am not a doctor. You should get clearance from your doctor before beginning any exercise program. Additionally, what feels “light” or like an “easy workout” for me may be one of the toughest ones you’ve done in a long time so please use caution and use your head. What I am doing isn’t necessarily right for you.
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