Today I wanted to share a pregnancy circuit that you can try...even if you're not pregnant you can do this and add more weight or make it higher impact.
These 11 different exercises can get your heart rate up while working muscles to help maintain strength. Notice I say maintain...you lose muscle like crazy while pregnant and certainly won't be building muscle considering most of your protein is going into building tissue for your baby, and that's okay! Just make sure you add some resistance to keep those muscles toned as much as possible.
Use a timer app on your phone, like "Circuit Trainer" that will alert you when to switch exercises. You can input the times for 45 seconds on with a 15 second rest in between each exercise...making it 1 minute. One time through will be 11 minutes, 2 times through will be 22 minutes, and 3 will of course be 33! You choose how long you want to go. Don't forget that you also choose the intensity. Listen to your pregnant bodies and keep it low impact.
(Sorry if the pics are blurry. I took them from a video of me actually doing the exercises.)
Here it is:
[caption id="attachment_1351" align="aligncenter" width="275"]
High Knees (slow and steady)[/caption][caption id="attachment_1347" align="aligncenter" width="300"]
Bird Dog. Hold for 2 counts and switch sides.[/caption][caption id="attachment_1350" align="aligncenter" width="256"]
Lunges. Weights optional.[/caption][caption id="attachment_1354" align="aligncenter" width="300"]
Fall squats. Jump feet together lightly and reach high.[/caption][caption id="attachment_1355" align="aligncenter" width="300"]
Bucks. *ONLY IF YOU CAN STILL LAY ON YOUR BACK. Raise hips to the ceiling and squeeze butt and hamstrings.[/caption][caption id="attachment_1353" align="aligncenter" width="300"]
Kettle bell swings. Use a jug of water if you don't have a weight :)[/caption][caption id="attachment_1352" align="aligncenter" width="256"]
Push ups. At the level you choose.[/caption][caption id="attachment_1348" align="aligncenter" width="300"]
Mountain climbers. Go at a steady pace. Your shoulders will be BURNING![/caption][caption id="attachment_1349" align="aligncenter" width="289"]
Squats. Weight optional.[/caption][caption id="attachment_1356" align="aligncenter" width="300"]
Plank ups. Move from push up position to plank position and back again. Make sure you switch the arm you lead with.[/caption][caption id="attachment_1357" align="aligncenter" width="300"]
Side lunge. Switch sides at the 20 second mark or stay on the same leg for the whole time and switch legs the next round. Weight optional.[/caption]I hope you try this (whether you are pregnant or not) and let me know what you think! It's a great way to mix up your workouts! And it makes the time go by so quickly!
Happy Circuit Training!
This is awesome - for pregnant and non-pregnant alike! And by the way, you look amazing. Keep up the good/hard work, mama! You will be so glad you did when that baby boy comes around :)
ReplyDeleteThanks for this great post! I am preggers too (& I think about as far along as you). I was just cleared by my OB to begin working out again and now I don't fit in any of my workout gear. Ahhhh! Where have you found good pregnancy workout tanks?I have heard Old Navy is good but they seem have little to no selection of sizes (size S or maybe M).
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