I wasn’t sure I’d be able to actually perform this workout today after being on bedrest most of last week with a pinched sciatic nerve, but I guess the baby turned or something and I was finally able to get started again. I’m so relieved because I feel like this intense training is important for me to keep up so I have an easier labor and delivery!
This is another tough one and I can feel myself having to slow down even just a little bit more, but still keeping my muscles working and my heart pumping.
To read more about having a fit pregnancy, be sure to pick up a copy of my ebook – Fit To Be Pregnant: 12 Steps to the Healthy, Comfortable, and Fit Pregnancy of Your Dreams.
HIIT intervals, with a mix of anaerobic strength training and intense cardio. Work intervals are 50 seconds each, rest intervals are 10 seconds each. Feel free to adjust these intervals to whatever combination (that adds up to 1 minute) that you are comfortable with (example, :30/:30).
- Dumbbells, a barbell, or a sandbag
- Water Bottle (I love this one!!)
- Interval Timer – I use Seconds for iPhone. I used the HIIT timer in Seconds and added a 5 min warm-up and 10 min cool-down.
Set Number of rounds to 20, High Intensity for :50, Low Intensity for :10 (I changed the label to “Rest”)
Jump Squats – Start in squat position, jump up, land back down in your squat and repeat. Keep your back straight, chest out, weight beginning in your heels and rolling to your toes as you jump.
Clean and Press – Detailed explanation and video here. You can use a barbell or sandbag.
180 jumps – beginning in squat position, jump and turn your entire body to the left in the air until you are facing the opposite direction, landing back in your squat, then turn back the same direction until you are back facing where you started, and stand up. Repeat, turning to the right this time.
Renegade Rows/Pushups -Start in plank position with hands on dumbbells. Row each arm, lifting elbows straight up as if being pulled on a string. Do a pushup, and repeat. After a few of these, I had to drop to my knees for pushups –my belly is just too heavy. I also had to modify by sticking my butt way up to accommodate the bump 🙂
Start with a 5 minute warm up. I do dynamic stretching (stretching while staying moving, unlike static stretches where you hold the stretch), progressing to some jumping jacks and high knees.
- :50 Jump Squats
- :10 rest
- :50 Clean & Press
- :10 rest
- :50 180 Jumps
- :10 rest
- :50 Renegade Push Ups/Rows
- :10 rest
Repeat this a total of 5 times for a 20 minute workout
End with a 10 minute stretching cool down. I like to stretch out my arms, then my hamstrings, my inner thighs, my quads, and then perform a few sun salutations. I also add in cat/cow to stretch out my back and hips, and end in child’s pose.
For beginners or later in pregnancy:
Rounds – perform 3 rounds instead of 5 for a 12 minute workout
Jump Squats – roll up on your toes, don’t jump, or just squat to stand
Clean & Press – use less or no weight, or just a broomstick
180 Jumps – Stand and just turn around, no jump
Renegade Pushups/Rows – Do pushups from knees, use less or no weight for rows
Benefits For Pregnancy
Intervals – Learning to work in intense intervals prepares you mentally and physically for labor by getting you accustomed to intense work, followed by rest – just like contractions. HIIT work also improves your endurance, cardiovascular health, and builds muscle, all in a short period of time.
HIIT Training – increases the amount of oxygen you and your baby will receive over the next 24-48 hours.
Jump Squats – Squats are essential in preparing your body for childbirth by strengthening and stretching your child-birthing muscles, and also build core strength for supporting your growing uterus and stretching hip joints. Squatting also helps to prepare your perineum for stretching during the pushing phase of labor.
Clean & Press – improves core strength and leg muscles needed for support of the back and uterus during pregnancy, and strengthen child-birthing muscles.
180 Jumps – cardio that helps with your changing balance and center of gravity, and also carries oxygen to the baby and the body, improves circulation, reduces swelling, and increases endurance needed for labor.
Renegade PushUps/Rows – improves back strength and posture which will reduce the aches and pains normally felt in the back during pregnancy.
*The information contained in this website is provided for general informational purposes only. It is not intended as and should not be relied upon as medical advice. The information may not apply to you and before you use any of the information provided in the site, you should contact a qualified medical, dietary, fitness or other appropriate professional. If you utilize any information provided in this site, you do so at your own risk and you specifically waive any right to make any claim against Fit To Be Pregnant, its employees or representatives, as the result of the use of such information.*