PREGNANCY WORKOUT FOR SOMEONE 38 WEEKS or in the third trimester


workout & pregnancy 


Staying active in the third trimester is so important. Not only will it help keep your energy up but it will also help with labor and delivery. 

Here is a workout routine you can do in the third trimester. The entire workout will take between 45 min - 1 hour. 

Things I always pay attention to when working out in the third trimester: 

-Make sure you are not too winded to clearly state your entire address

-Never use your mid section to try and avoid diastasis recti at all costs 

ROUTINE

Circuit one: treadmill

(3.0-3.5 mph, 8-10.0 incline) increase or decrease depending on where you are physically 

3 min walk at speed and incline of choice

-Tabata: 20 seconds walk, 10 seconds jump on side rails, 8 rounds

walk as fast as you can on as high of an incline as possible 

Circuit two: cables or resistance band for back

-three sets

15 single arm high row

20 plie squat holding cables with arms straight

20 alternating rows

Circuit three: legs and thighs

-three sets

Lateral squat walk down gym

30/45/50 seconds wall sit (do number of seconds per set)

Lateral squat walk back down gym

 

Repeat circuit one

Circuit one: treadmill

(3.0-3.5 mph, 8-10.0 incline) increase or decrease depending on where you are physically 

3 min walk at speed and incline of choice

-Tabata: 20 seconds walk, 10 seconds jump on side rails, 8 rounds

walk as fast as you can on as high of an incline as possible 

 

Circuit four: bench as high as you feel comfortable

-two sets

15 lateral step ups with knee raise

15 single leg planted front knee raise 

-do all on one leg before switching sides

I did this routine in NYC at Courtnay O. Johnson Personal Wellness and Training. I can direct you to Courtnay with any questions you might have. 

You must also not rely on the information on this website as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter, you should consult your doctor or any other professional healthcare provider. You should always consult with your doctor before trying anything new.