SECOND TRIMESTER WORKOUT

Hello Baby Bump!

In the second trimester hopefully you have regained a little bit of your energy, you are sleeping a little better, feeling less nauseated, and ready to get up and move. In the second trimester I like to stay off of my back and do more moves in a standing or elevated position. Below is the second trimester workout with some adjusted moves, incorporating cardio throughout.

Similar to the first trimester workout, 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.

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

SECOND 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 Circles

SET 1: LEGS and BICEPS - heavy weight
SQUATS, LUNGES and CURLS
REPEAT 3x with :20 in between sets
10x Walking Squat Left with Curl - Holding your hand weights at waist height, squat in a standard position, rise, bring the right leg close to the left and complete a narrow squat. Step the left leg out for a standard squat, rise, and step the right leg close to the left for a narrow squat. Repeat the steps 10 times. Bicep Curl at the bottom of each squat.

10x Walking Squat Right with Curl
20x Alternating lunges with leg lift - Holding your weights, lunge forward to make a 90 degree angle between your legs, complete the lunge and raise the lunging leg to waist height, Repeat on the opposite leg.

SET 2: CHEST 
STANDING CHEST PRESS and FLIES; PUSH UPS
Repeat 3x  with :20 in between sets
25x Chest Press - hold your weights straight out from your chest, in a concise motion bring your weight toward 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.)

25x Chest Flies - holding your weights together forward with arms bent half way, open up your arms and bring your weights out to the side, keeping arms bent throughout the move. Return weights back to the front of your body in a smooth, concise motion (the full motion should be about 2 seconds down, 2 seconds up.)

10x PUSH UPS - Yes you can still do these! But if your belly is becoming a concern, switch to plank and hold for :30.


SET 3: BACK and SHOULDERS - moderate  weight
REPEAT 3x with :20 in between sets
20x Sumo Squat Press - Holding your weights at shoulder height and positioning your feet outside of shoulder width apart facing out, squat down to a 90 degree angle and raise back up. Upon your raise lift your weight to the ceiling. Bring the weight back down at the bottom of the squat.

20x Deadlift - With soft knees and arms straight, bend over and allow your weight to skim your legs, ending the move just below the knees, return to standing by skimming the the legs with the weights on the way back up.

20x Shoulder Shrugs - holding your weights straight down, lift your shoulders up to your ears, holding for a beat, and return back down.

SET 4: TRICEPS and FOREARMS - heavy weight and moderate weight
REPEAT 4x with :20 in between sets
20x Overhead Extension - with a heavy weight lifted above  your head, bend the elbows to bring the weight back behind your head and back up, emphasizing the triceps at the top of the move.
40x Twisting Punches - Holding your moderate weights in a guarded position, rotate the right arm across the body, with your core engaged. Repeat the move on the left. Emphasize the tricep with each punch.

SET 5: CORE - heavy weight
REPEAT 3x
Right Side Standing Oblique Crunches: Holding a heavy weight between your head and shoulder, Bring your elbow and knee together for an oblique crunch.

Left Side Standing Oblique Crunches
Good Mornings - With soft knees, hold your hands by year head and bend over to a 90 degree angle, then return to a standing position. This should be a slower-paced moved (4-5 seconds per repetition.)

BE SURE TO STRETCH AFTER EACH WORKOUT!