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Circuit Training for Pregnancy – My Lovely Baby Bump Workout

My Lovely Baby Bump Workout - Weekly Workout for Pregnancy | Fit to Be PregnantThis was my workout for today, 33 weeks pregnant.

Exercise is becoming more and more challenging and I’m finding that circuit training is going to be the best way to maintain my fitness through the end of my pregnancy. Using slower, more controlled movements with intervals of jump rope, which is still fairly easy, I can keep my muscle mass and also not lose any endurance. Hopefully this will keep my body in shape enough to not undo all the hard work preparing for the marathon of labor and childbirth up until now!

Disclaimer: these pics are terrible. I know. I am just getting so darn lazy and haven’t felt like putting an effort in. I apologize.

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.


Workout Type

Circuit Training – moving quickly between supersets with no rest until 3 large muscle groups have been exercised, with 2 minutes of cardio in between each group. Each muscle group is pushed to failure through two strength training exercises, which are performed at 12 reps each back to back followed by 2 minutes of cardio. There is a 2 minute rest after all three muscle groups have been worked, and then the whole thing is repeated 1-2 more times. Choose weights that are challenging for you. Can be done at home or at the gym. Here is a more detailed explanation of circuit training.

Equipment Needed


Tricep Press – Standing with feet shoulder width apart, arms up with elbows bent at ears, holding sandbag or dumbbell behind head. Lift the sandbag or dumbbell straight up, using triceps.

My Lovely Baby Bump Workout - Weekly Workout for Pregnancy | Fit to Be Pregnant

Diamond Pushups – Do a pushup but with your hands together, making the shape of a diamond. This will isolate your triceps.

Sumo Squats – With toes pointed to the corners of the room, legs spread just past shoulder width apart, hold weights in front of you (around your belly :) ) and squat straight down, weight in heels, legs parallel to the floor, knees in alignment with toes. Think of your tailbone going straight up and down like an elevator, keep your back straight, chest out. Use weight that is heavy enough to get your heartrate up.

My Lovely Baby Bump Workout - Weekly Workout for Pregnancy | Fit to Be Pregnant

One Leg Deadlifts -Holding dumbbells, balance on one leg with knee slightly bent. Bend forward, leaning forward and lifting the rear leg so it’s parallel to the floor. Return to starting position without touching rear leg to the floor, staying balanced. Repeat on other side. You will feel this in your glutes.

My Lovely Baby Bump Workout - Weekly Workout for Pregnancy | Fit to Be Pregnant

Front Shoulder Raises – Hold dumbbells (that are heavy enough to challenge your muscles and get your heartrate up) down at your thighs, arms extended, palms in. Lift one dumbbell straight up, elbow slightly bent, until arm is parallel to the floor, then back down, alternating arms in one fluid motion. Keep the movement controlled, don’t swing or move your hips.

My Lovely Baby Bump Workout - Weekly Workout for Pregnancy | Fit to Be Pregnant

Clean and Press – Detailed explanation and video here. You can use a barbell or sandbag.

My Lovely Baby Bump Workout - Weekly Workout for Pregnancy | Fit to Be Pregnant

Jump Rope – You can do any cardio movement if jump rope isn’t comfortable. High knees, jumping jacks, step ups, quick feet, run on a treadmill, etc.

My Lovely Baby Bump Workout - Weekly Workout for Pregnancy | Fit to Be Pregnant

For a short video of my weekly workouts, make sure to follow me on Instagram!

Workout Breakdown

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.

*Note-For a true circuit training workout, try not to take a break until you have completed all 3 sets — go straight from exercise to exercise. Of course, you’re pregnant, so if your body says take a break, take one!

Set 1

  • Tricep Press – 12 reps
  • Diamond Pushups– 12 reps
  • 2 min jump rope

Set 2

  • Sumo Squats with weight – 12 reps
  • One-Leg Deadlifts – 12 reps each leg
  • 2 min jump rope

Set 3

  • Front Shoulder Raises – 12 reps each arm
  • Clean and Press – 12 reps
  • 2 min jump rope
  • 2 minute rest
  • This is one round. Repeat entire routine a total of 2-3x.

Each Round (3 sets) took me about 15 minutes. I did 2 rounds for a total of 30 minutes.

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:

Reps/Rounds – perform 8 or 10 reps instead of 12, or do 1 or 2 rounds instead of 3

Tricep Press, Shoulder Raises, Clean and Press – use less weight

Sumo Squats, Deadlifts – use body-weight only, use a chair for balance

Diamond Pushups – Perform from knees

Benefits For Pregnancy

Anaerobic Strength/Circuit Training – Provides you and your baby with additional oxygen over the next 24-48 hours, builds and strengthens muscles and joints that can become weak and cause aches and pain. Regular intense exercise helps baby become accustomed to stress, which will help him tremendously during labor and delivery.

Tricep Press, Shoulder Raises, Clean and Press, Diamond Pushups – strengthens back muscles, upper body, and core for better posture and reduction of back pain

Sumo 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. help with balance as our body’s center of gravity changes.

Deadlifts – help with balance as our body’s center of gravity changes, builds glutes and core muscles to help with birthing, support of the uterus, and to relieve lower back pain.

Jump Rope or other cardio – carries oxygen to the baby and the body, improves circulation, reduces swelling, and increases endurance.

*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.*

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  1. Ashley

    December 5th, 2013 at 9:10 am

    I found your blog yesterday on pinterest and just finished this workout and it was great! Your blog is really inspirational. Please keep posting! 🙂

  2. dds32

    December 7th, 2013 at 9:20 am

    Hi Ashley, so glad you found me! And that you enjoyed the workout 🙂

  3. Monica

    May 17th, 2016 at 5:40 pm

    Is this for after the baby or while you are pregnant? I need help finding a good healthy diet & work out. I’m breastfeeding and want what’s best and healthy for me and baby along with burning as many calories and losing as much mommy weight as possible. Any suggestions?

  4. Deanna Schober

    May 18th, 2016 at 12:31 pm

    I did this both pregnant and postpartum. It’s a great workout if you push yourself!

    I’m a postpartum fitness/nutrition coach specializing in breastfeeding moms and would love to help you — you can apply here if you’re interested

  5. Sarita Singh

    October 8th, 2016 at 8:47 pm

    I’m a new mom deleiverd my baby 3 weeks ago and it was a c-sec… also im breastfeeding…. but I want to get back to my previous weight..
    Before pregnancy weight: 105 pounds
    Pregnancy weight: 147 pounds
    Post pregnancy weight: 137 pounds…

    Please help

  6. Nicole

    April 21st, 2014 at 7:32 pm

    So excited I found this site. I am an aerobics instructor (tabata & ab attack classes) and am currently trying to conceive. I was worried that I would have to limit a lot of my exercises once i’m pregnant. I can’t wait to continue teaching my classes and exercising with my students!

  7. Deanna Schober

    April 22nd, 2014 at 7:43 am

    Good luck Nicole! Our bodies are amazing and I’m sure you’ll have no problems staying active!

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    June 6th, 2014 at 9:56 am

    […] How to Circuit Train While Pregnant – Didn’t think circuit training was possible while pregnant? Here’s the program she followed for success. […]

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