This is a great 3 day program for newly pregnant moms and those just recently cleared by their doctor postpartum. If you can, add 30 minutes of walking 3-4 times per week in addition to the weighted workouts. The best thing about these workouts – they can be done in your home or at a gym. Feeling like you’ve got a little more energy, repeat your favorite day 1 more time. (and for ab workout, be sure to check out our prenatal and postnatal abs).
Day #1 Lower Body
- Squats with light dumbbells 4 x 20
- Walking lunges 4 x 15 each leg
- Side to side squats (if you have a thigh band – use it) 4 x 10 each way
- Glute bridges 4 x 15
- Regular
crunches 3 x 20
- Reverse crunches 3 x 20
Day #2 Upper Body 1 “Push”
- Push-ups
on Knees or Feet 4 x 10
- Superset 4 x 10 Crunches
- Lying
on back chest press with dumbbells 3 x 15 or use machine
- Superset 4 x 15 Side to Side crunches
- Lying
on back triceps dumbbell extensions 3 x 12
- Superset 4 x 12 Leg lowering for lower abs
- Triceps kickbacks 3 x 10
Day #3 Upper Body 2 “Pull”
- One
arm rows 4 x 12
- Superset 4 x 30 seconds plank hold
- Lat
pulldown 4 x 12
- Superset On the Ball crunches 4 x 15
- Dumbbell curls with palms up 4 x 10
- Dumbbell curls with palms facing in 4 x 10