Tag Archives: prenatal workout

Arm Day

23 Jul

I got put on call at work today, which means I can get some things done around the house but have to be ready to get out the door within about 10 minutes if I get called to get to work on time. To make sure I didn’t irritate my back I stuck with an upper body workout for this morning and, if I’m lucky, I’ll take the dogs out for a walk once it cools down.

This workout will definitely get you a burn whether or not your pregnant- just make sure you’re lifting heavy enough. If you do need some modifications (either as a mom to be or a beginner), you can do most of this sitting if you need to or, of course, go down on your weights and increase your rest times.

Side note, since being pregnant I make sure to do at least 1 or 2 sets of 20 squats in my warm ups (squats and kegels ladies… for real) and I end my workout stretching out my hip flexors and doing at least 1 physical therapy exercise to loosen my back.

The workout

3 sets:

  • 12 Straight leg Deadlift to upright row
  • 12 Bicep curl
  • 12 Monkey Rows (**with any type of row, keep your shoulders down and back and do not lift too high. Going too high is not better and puts you at very high risk for injury. If you aren’t familiar with rows or are unable to keep good form, sub in any other shoulder exercise. Tons of options can be found at Bodybuilding.com)

3 sets:

  • 20 Lateral to front raise
  • 15 triceps dips on BOSU

2 sets:

  • 12 Hammer curls
  • 12 Push ups

3 sets:

  • 12 overhead tricep extensions
23.5 weeks post workout

23.5 weeks post workout

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Upper Body Pregnancy Workout

13 Jun

You’ve probably noticed I’ve been a bit quiet…. There’s been a lot of adjusting going on. Obviously adjusting to being pregnant (now 18 weeks) but I’ve also started a new job with a longer commute and have learned I will be starting a Nurse Practitioner Program this September. Lots of exciting things but took a couple weeks to get used to the new routine!

If you’ve been following me on Facebook or Instagram you know I’ve really been struggling with shortness of breath this pregnancy. After lots of testing and multiple follow ups they’ve ruled out the big scary things so I finally feel comfortable trying to add regular workouts back into my new routine. Up until now I’ve been staying active but not doing “real” workouts as often as I’d like.

I have been using “Fit & Sleek- Prenatal Physique” with Leah Sarago and that has definitely helped me stay active. I like that they break the workouts into 15 minute segments so I can really do whatever I feel up to that day. Obviously compared to training for the bikini competition though, it sometimes feels like 100 steps backwards. I’m trying to focus on just doing my best with where I’m at right now and making sure I’m taking care of the baby too.

Fit & Sleek Prenatal Physique- Prenatal Workout with Complete Pregnancy Training Plan

Today was a good day. Hubby and I went for a bike ride this morning which was a really nice way to at least get some low intensity cardio in. After finishing some things around the house and sneaking a nap in I did my strength training later in the day. Mainly focused on upper body, the workout looked like this:

Warm Up

3 sets:

  • 12 squats to bicep curls
  • 12 Tricep Dips

3 sets:

  • Straight Leg Deadlifts with Upright Rows
  • Tricep Skull Crushers (I used the BOSU to put myself on an incline so I wasn’t flat on my back)

2 sets:

  • Planks (30 sec on forearm, 30 sec with straight arms)
  • 12 Lateral Shoulder Raises
  • 10 Front Shoulder Raises

I finished with my physical therapy exercises I hadn’t incorporated and stretched out a bit. I didn’t realize how tight I’ve gotten with fewer workouts so I guess it’s time to start stretching more too.

17 weeks

A few days ago at 17.5 weeks

Mother’s Day Giveaway

8 May

As you know, I got selected as a For Two Fitness ambassador.. Since I’m getting to the point that my clothes are just a bit tight for comfort, I LOVE having their tops and capris to hit the gym in. They are so comfortable and have awesome sayings. I get compliments every time I wear their tops. For Mother’s Day, this company is doing an amazing giveaway that starts on Monday! See the details from the company below…

This year, we are celebrating Mother’s Day all week! We are so thankful to YOU — our community, customers, friends, moms and moms-to-be. To express our thanks, we are hosting a huge giveaway this week in partnership with some amazing brands and our ambassadors. The Grand Prize is valued at more than $1000. We have phenomenal prizes, from Joovy, Garmin, Feetures, Sara Haley and us, For Two Fitness – all facets of your fit mom lifestyle are in this prize pack!giveawayAs soon as I get more information, I’ll pass it on to you!