Habitude Fitness

Mother’s Day Inspired Workout: Pre-Baby Arrival!

My fitness model for this post is a triathlete, Rugged Maniac, and Half Marathoner. Slowing down for pregnancy was difficult for her, but she has done a great job at listening to her body and being obedient. She has maintained an active lifestyle and healthy eating habits for the last 9 months, and I can’t wait to see her as mom very soon! Her and I worked together on this workout and referenced resources for pregnant women. As usual, please check with your doctor before beginning any new exercise regimen-especially when you are pregnant!

Preggers Upper Body Pyramid:
Use no more than 5 pound dumbbells in each hand for this workout.

10 modified push-ps from your knees.

10 modified push-ps from your knees.

20 tricep dips with knees bent and feet flat on the floor.

20 tricep dips with knees bent and feet flat on the floor.

30 cross body curls.

30 cross body curls.

40 alternating lateral raises to the front...

40 alternating lateral raises to the front…

...and to the side. (That would give you 20 to the front and 20 to the side!)

…and to the side.
(That would give you 20 to the front and 20 to the side!)

50 weighted cross punches.

50 weighted cross punches.

Be sure to use light weight here. You will feel the burn with our high rep low weight pyramid!

Be sure to use light weight here. You will feel the burn with our high rep low weight pyramid!

Be sure to work your way back down the pyramid after your 50 cross punches doing your 40 lateral raises, 30 cross body curls, 20 tricep dips, and 10 modified push-ups. This is your secret weapon to staying fit during pregnancy!
Lower Body Preggers Pyramid:

10 adduction lifts out to each side. You may alternate or do 5 reps on the right and then 5 on the left.

10 abduction lifts out to each side. You may alternate or do 5 reps on the right and then 5 on the left.

20 alternating back leg lift extensions. Be sure to hang on to a wall, a chair, or something very sturdy!

20 alternating back leg lift extensions. Be sure to hang on to a wall, a chair, or something very sturdy!

30 alternating coutsey lunges. Again, feel free to hold onto something for support!

30 alternating coutsey lunges. Again, feel free to hold onto something for support!

40 sumo squats-toes out.

40 sumo squats-toes out.

When you rise up from your squatting position lift the heels off of the ground for a calf raise!

When you rise up from your squatting position lift the heels off of the ground for a calf raise!

50...SECONDS modified side plank. Moriah really liked this one! Be sure to do each side!

50…SECONDS modified side plank. Moriah really liked this one! Be sure to do each side!

After you second side plank, work your way down the pyramid with 40 sumo squats into calf raises, 30 alternating courtesy lunges, 20 alternating back leg lift extensions, and 10 leg abduction lifts.

This is actually a really great workout for anyone. If you are pregnant just be sure to use all of the modifications and note that you may even have to decrease your reps the further along you get into your term. I love this workout because it requires very little equipment, and you will feel it everywhere! Be sure to pass it along to your expecting friends…better yet, why don’t you meet up and join them in doing it?
Your Trainer,
Cassie

 

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1 CommentLeave a comment

  • Had a busy weekend and just catching up on my Habitude now. Thanks for the awesome post! Miss you! Soon I’ll be doing your after baby workout! 🙂