Stronger in Pregnancy - Gym – TheSculptYou
Your Workouts
Program Notes
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First Trimester

During the 1st trimester, many can keep their workouts the same as pre-conception. Train about 70% effort, focusing on slowing down your form and prioritizing your breath. You can absolutely still push yourself, but we aren’t looking to hit a 1 rep max, and we don’t want to be out of breath.

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Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
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Second Trimester

If the nausea and exhaustion subside, you may feel a burst of energy return - or you may not. As always, we are listening to our bodies and adjusting our training based on how we feel that day. We still want to be training at about 70% effort, focusing on slowing down your form and prioritizing your breath. You can absolutely still push yourself, but we aren’t looking to hit a 1 rep max, and we don’t want to be so out of breath we can’t hold a conversation.

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Week 14
Week 15
Week 16
Week 17
Week 18
Week 19
Week 20
Week 21
Week 22
Week 23
Week 24
Week 25
Week 26
Week 27
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Third Trimester

At this stage, your pelvic floor has endured the extra load of pregnancy for quite some time. Now more than ever, protecting and preserving your pelvic floor is KEY! You’ll notice a shift in the workouts as we gradually start to deload and incorporate more labor & birth prep movements. The idea is to relax your pelvic floor, improve hip mobility, and get you ready for birth! This trimester you may have to reduce the intensity of your workouts to about 50-60%, and that is perfectly OKAY!

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Week 28
Week 29
Week 30
Week 31
Week 32
Week 33
Week 34
Week 35
Week 36
Week 37
Week 38
Week 39
Week 40
Week 41
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