FIRST TRIMESTER PREGNANCY WORKOUT

Pregnancy is different for every woman, and for every woman every pregnancy is different. I can certainly attest to that. With McKinley I was so lucky. I didn't have any nausea, morning sickness, headaches...I was barely even tired and I worked 50+ hour weeks as a Publicist for a big event company. In fact, if I could go back, I would slap that girl and tell her to wake up and realize HOW LUCKY SHE WAS!

With Baby #2 in the first trimester I had nausea for two months; I got light headed it seemed every time I stood up; I had trouble sleeping and sometimes still do and I think it goes without saying I have been soooooo tired. That being said, working out more often than not gave me energy. Not to mention going to the gym and having childcare provided me the opportunity to take a shower during the day while McKinley played with her friends. Moms of toddlers understand just how precious this is!

This workout is designed to provide muscle fatigue, build strength and tone, and help provide you with energy for your day.

Now that I am in trimester two it has gotten a bit better! Since I have been on both sides of the spectrum for a challenging pregnancy I put together a handful of exercises to help get through that first trimester. Whether you are a fit fanatic or looking to just stay in shape throughout your pregnancy these moves are doable for the masses. I would also suggest adding 30  minutes of cardio - depending on what your doctor has recommended for you, 3-5 times a week. You can walk, jog, elliptical, swim, whatever you prefer.

The moves below cover each muscle group. You can do the whole workout 2-3 times a week, or divide the sets up to do each one once a week (4 days a week) incorporating abs a couple of times. With some hand weights - you can easily pick up at Walmart for pretty cheap, these are quick and effective moves. I am a big fan of  doing combination moves to burn more calories and get more done in a shorter amount of time. We are busy Moms after all!

*Please modify depending on your physical state and doctor recommendations*

FIRST TRIMESTER WORKOUT - 45 minutes

WARM UP (no weight)
REPEAT 3x
Jog in place for :30
25 Jumping Jacks
25 Butt Kicks
25 Twisting Punches
10 Squats
10 Lunges Right Leg
10 Lunges Left Leg
10 Forward Arm Circles
10 Backward Arm Cirlces

SET 1: LEGS and BICEPS - heavy weight
SQUATS, LUNGES and CURLS
REPEAT 3x with :20 in between sets (if you are just starting out and are new to this type of exercise take longer between sets, :45) the transitions between moves should be quick!
20x Top Half Standard Squat - keep your range of motion small, these are meant to be easier
10x Full Range Squat and Curl - these should be a quick pace and full range of motion

10x Full Range Lunge on the Right Leg with Hammer Curl

10x Full Range Lunge on the Left Leg with Side Curl

SET 2: CHEST and ABS - moderate weight
On the floor or a mat, lay down flat with your knees bent at a 45 degree angle.
CHEST PRESS HIP RAISE
Repeat 6x  with :20 in between sets
25x Chest Press and Hip Raise - hold your weights straight up above your chest, in a concise motion bring your weight down to your chest with your elbows extending out from your body and back up (the full motion should be about 2 seconds down, 2 seconds up.) As you raise your weights back up, lift your hips up to the ceiling - this is a great mid-lower ab workout!

SET 3: BACK and SHOULDERS - light & moderate  weight
REPEAT 3x with :20 in between sets
20x Plank Shoulder Extension - In a plank position holding your light weights or using no weight at all, extend the right arm out forward and return back to the plank position, then alternate to the left. Repeat 10 per side, or 20 total.

20x IYT/ 3-way lift - In a slow motion, lift your light weights out forward (forming the letter I), at a 45 degree angle (forming the letter Y) and straight out to the sides (forming the letter T) repeat the 3 positions 20 times.
20x Overhead Press - Holding your heavier weights at shoulder height, extend your arms up to the ceiling and back down to your shoulders

SET 4: TRICEPS and FOREARMS - moderate weight
REPEAT 3x with :20 in between sets
50x Bent Over Running Woman - In a bent over position with your knees lightly bent and core engaged, rotate the arms at a 90 degree angle in and out as if running. Repeat for 50 counts (25 per side) emphasizing the triceps at the top of each move. Move as quickly as possible while focusing on form - form comes first always!

20x Right Arm Kneeling Tricep Kick Back - With one knee propped up and the other at a 90 degree angle on the floor, hold your weight at a 90 degree angle against your body.Rotate your weight so your arm is parallel to your body and back to a 90 degree angle, keeping your elbow in the same position throughout the move.

20x Left Arm Kneeling Tricep Kick Back

SET 5: CORE 
REPEAT 1x 
25x Right side Hip Raises - Prop yourself up in a right side plank position on your shoulder and feet, in  a smooth motion - don't race, lift your hip from the ground back up to plank. Don't touch the ground at the bottom of the move.

25x Left side Hip Raises 
25x Crunches - Facing the ceiling lift the upper portion of your body including the upper back off the floor towards the ceiling and back down.
50x Russian Twist - Resting on your tail bone, rotate your upper body from side to side

BE SURE TO STRETCH AFTER EACH WORKOUT! This is so important especially with your growing, changing body. You are more prone to fatigue and wear down. Take care of yourself and stretch and follow the workout with a healthy snack or meal.