The Ultimate Pregnancy Fitness Guide by Ben Greenfield

Author

GreenfieldFitnessSystems.com & SuperhumanCoach.com

All plans by this Coach

Length

12 Weeks

Typical Week

3 X-Train, 1 Strength, 11 Other, 1 Custom, 1 Walk

Longest Workout

0:25 hrs

Plan Specs

fitness beginner strength

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Summary

This no-guesswork pregnancy fitness guide lays out in a step-by-step format a guide to follow for your 1st trimester, 2nd trimester and 3rd trimester - so that once you have your baby, your body will be fit as a fiddle, and during your pregnancy your blood flow, core comfort, muscle tone and more is optimized. The program incorporates appropriately structured pregnancy workouts for strength training, aerobics, deep tissue work, back support, meditation and more. In addition, the guide includes a very helpful link to a done-for-you nutrition plan that will ensure you maintain perfect nutritional status and have a happy, healthy baby, along with a comfortable pregnancy.

This plan is laid out in four week blocks. The first four weeks are to be followed for the first trimester, the second four weeks for the second trimester and the final four weeks for the third trimester.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:24

Ben Greenfield

Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.

Back to Plan Details

Sample Day 1

0:10:00
T1 - Strength Training for Pregnancy

Do 1 or 2 sets of 8 to 12 reps for each except the Plank. Choose a weight that allows you to perform the repetitions properly and comfortably. And after the first trimester, avoid any exercise done while lying on your back.

Upper/Middle Back
Best Machines: Seated cable row, lat pulldown
Pregnancy Benefit: As your breasts get bigger, your shoulders round forward. Strengthening the muscles between your shoulder blades helps counteract the slump.

Chest
Best Machine: Seated chest-press
Pregnancy Benefit: It's important to create muscle balance in your upper body by working your pecs.

Arms/Shoulders
Best Machines: Biceps and triceps
Pregnancy Benefit: Strong arms. Soon you'll be schlepping a baby, a diaper bag—and the groceries.

Lower body
Best Machines: Leg extension and seated leg-curl
Pregnancy Benefit: Your quadriceps and hamstrings bear the weight of your pregnancy as your belly grows.

Core
Best Exercise: Plank
Pregnancy Benefit: Keeping your abs strong will help prevent pregnancy-induced back pain.
How to: Lower onto all fours so your wrists are directly under your shoulders. Lift your knees off the floor (don't arch your back) so your body forms a straight line. Hold for 1 to 2 breaths, working up to 5 breaths.

More details/instructions at:

https://www.fitpregnancy.com/exercise/prenatal-workouts/weight-training-for-pregnancy

Sample Day 3

0:10:00
T1 - HIIT Workout for Pregnancy

High Intensity Interval Training (HIIT) for first trimester. For this exercise you will need a floor mat and access to a table or park bench:
- squats (12-15 reps)
- modified push-up (12-15 reps)
- alternating leg forward lunges (12-15 reps - each leg)
- table or bench plank with shoulder taps (12-15 each shoulder)
- quick steps, forward and back (15 quick steps, front and back)

Watch video on the link below for detailed description of workout:

https://www.fitpregnancy.com/exercise/prenatal-workouts/the-perfect-toning-workout-for-your-first-trimester

Sample Day 5

0:10:00
T1 - Strength Training for Pregnancy

Do 1 or 2 sets of 8 to 12 reps for each except the Plank. Choose a weight that allows you to perform the repetitions properly and comfortably. And after the first trimester, avoid any exercise done while lying on your back.

Upper/Middle Back
Best Machines: Seated cable row, lat pulldown
Pregnancy Benefit: As your breasts get bigger, your shoulders round forward. Strengthening the muscles between your shoulder blades helps counteract the slump.

Chest
Best Machine: Seated chest-press
Pregnancy Benefit: It's important to create muscle balance in your upper body by working your pecs.

Arms/Shoulders
Best Machines: Biceps and triceps
Pregnancy Benefit: Strong arms. Soon you'll be schlepping a baby, a diaper bag—and the groceries.

Lower body
Best Machines: Leg extension and seated leg-curl
Pregnancy Benefit: Your quadriceps and hamstrings bear the weight of your pregnancy as your belly grows.

Core
Best Exercise: Plank
Pregnancy Benefit: Keeping your abs strong will help prevent pregnancy-induced back pain.
How to: Lower onto all fours so your wrists are directly under your shoulders. Lift your knees off the floor (don't arch your back) so your body forms a straight line. Hold for 1 to 2 breaths, working up to 5 breaths.

More details/instructions at:

https://www.fitpregnancy.com/exercise/prenatal-workouts/weight-training-for-pregnancy

Sample Day 6

0:07:00
T1 - Core Workout for Pregnancy

For this group of pilates core exercises, you will need to lie down on a yoga or other supportive mat:

Exercises in this workout include:
- While laying on your back, bend knees and lift into a bridge position, lifting your lower back off the mat. Repeat 2-3 times. Follow breathing movements as depicted in video.
- While laying on your back, knees up and perform single leg taps with foot.
- While laying on back, knees up and together, twist from side to side, tapping your knees on the floor.
- Abdominal crunches with knees up, controlling your breathing as depicted and then follow by lowering legs towards the ground and crunching.
- Rotating legs to chest
- Leg and arm extensions, legs to chest and extend
- Knee to elbow crunch
- On all fours, cat stretches and dips
- Push-up position, and leg extensions
- end with down dog stretch

For a full description of these exercises and breathing techniques, see the attached video

Core workout for 1st Trimester - Pregnancy

https://www.youtube.com/watch?v=W8XzHGb1wqk

Sample Day 6

0:25:16
1 - Meditation - "Let it Be"

Choose a quiet, peaceful & relaxing location with no distractions, and perform the following meditation:

Meditation - "Let it Be"

https://secure-hwcdn.libsyn.com/p/f/c/2/fc2b70dce612def5/pod30.MP3?c_id=1296447&expiration=1516407762&hwt=1483a2b7d7bb512cc6940d66e7c70bac

Sample Day 8

0:10:00
T1 - Strength Training for Pregnancy

Do 1 or 2 sets of 8 to 12 reps for each except the Plank. Choose a weight that allows you to perform the repetitions properly and comfortably. And after the first trimester, avoid any exercise done while lying on your back.

Upper/Middle Back
Best Machines: Seated cable row, lat pulldown
Pregnancy Benefit: As your breasts get bigger, your shoulders round forward. Strengthening the muscles between your shoulder blades helps counteract the slump.

Chest
Best Machine: Seated chest-press
Pregnancy Benefit: It's important to create muscle balance in your upper body by working your pecs.

Arms/Shoulders
Best Machines: Biceps and triceps
Pregnancy Benefit: Strong arms. Soon you'll be schlepping a baby, a diaper bag—and the groceries.

Lower body
Best Machines: Leg extension and seated leg-curl
Pregnancy Benefit: Your quadriceps and hamstrings bear the weight of your pregnancy as your belly grows.

Core
Best Exercise: Plank
Pregnancy Benefit: Keeping your abs strong will help prevent pregnancy-induced back pain.
How to: Lower onto all fours so your wrists are directly under your shoulders. Lift your knees off the floor (don't arch your back) so your body forms a straight line. Hold for 1 to 2 breaths, working up to 5 breaths.

More details/instructions at:

https://www.fitpregnancy.com/exercise/prenatal-workouts/weight-training-for-pregnancy

Sample Day 10

0:10:00
T1 - HIIT Workout for Pregnancy

High Intensity Interval Training (HIIT) for first trimester. For this exercise you will need a floor mat and access to a table or park bench:
- squats (12-15 reps)
- modified push-up (12-15 reps)
- alternating leg forward lunges (12-15 reps - each leg)
- table or bench plank with shoulder taps (12-15 each shoulder)
- quick steps, forward and back (15 quick steps, front and back)

Watch video on the link below for detailed description of workout:

https://www.fitpregnancy.com/exercise/prenatal-workouts/the-perfect-toning-workout-for-your-first-trimester

The Ultimate Pregnancy Fitness Guide by Ben Greenfield

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