My Current Prego Workouts + a PRE-Prego Workout


So I have been ITCHING to get back to my old workout routine!!  I know it will be awhile before I’m fully there again after delivery, but MAN am I looking forward to working out without feeling like I can’t breathe and without the horribly uncomfortable feeling of pumping pounds of extra blood through my body.  To me, pregnant working out is a GREAT motivator to stay in shape and never get to a point where working out feels like that because of a hiatus or laziness on my part lol.


For those of you who are curious what my workouts have looked like during pregnancy – here is a typical week:

Monday:  Upper body weight training.  I usually focus on back/biceps or chest/triceps.  I do 3 sets of 2 moves, one focusing on each part (back/biceps), broken up with a cardio move of some sort (split squat jumps, weighted air squats, modified chrome jacks or mountain climbers) in between.  I do 3-4 different ‘circuits’ like this and then I finish my workout with 15-20 minutes of cardio depending on how I’m feeling.  Some days I jog (very slowly nowadays) and other days I do incline walking on the treadmill.

Tuesday:  Upper body weight training.  Same workout as Monday, but whichever muscles I didn’t work on Monday, I do Tuesday.

Wednesday:  Rest Day = 30-40 minutes of incline walking on my treadmill in the basement.

Thursday: Circuit style workout.  This varies, but an example would be 3-4 rounds of:

-Walking lunges with a 35 or 45 lb barbell on back

-10 assisted pull-ups

-12 medicine ball slams and toss-ups (15 lb med ball)

-20 modified push-ups

-10 weighted step-ups (each leg)

-45 second side plank (each side)

-20 tricep dips

-45 seconds battle ropes


Friday:  Lower body weight training.  Same concept as Mon/Tues but legs instead.

Saturday:  Either another circuit style workout at the gym or a workout DVD in my basement followed by 20-30 minutes treadmill walking

Sunday:  Rest Day – 20-30 minutes treadmill walking

With that being said, I thought it’d also be fun to reminisce about the pre-pregnancy workouts and challenge YOU all with this killer workout from one of my Bootcamp classes.  If your arms aren’t completely SHOT by the end of this workout…I applaud you!  I remember not being able to brush my teeth without wanting to cry.  🙂

Complete 2 rounds of:

-.25 mile sprint

-30 burpees with full release on the bottom and a jump at the top

-50 standard pushups

-30 shoulder presses balancing on one leg (15 on each leg) **I used 17.5 lb weights

-30 reverse flies

-30 pushups with one hand on a medicine ball with a rolling switch (30 each arm) **I used a 20 lb medicine ball

-dead treadmill pushes (timed – about 1 -2 min) *This is running on a treadmill while it’s off

-3 sets of 10 bicep curls with a 10 second hold at 90 degrees at the end of the 10th rep **17.5 lb weights

-30 diamond pushups

-30 upright rows (batman ears)  😉  **17.5 lb weights

So there you have it!  Pre-pregnancy vs. pregnancy workouts….what are some of your favorite workouts??

The following two tabs change content below.


Latest posts by Stephanie (see all)