12 Week Pregnancy Workout Plan Pdf

Usually women receive the green light to exercise at about six weeks after delivery but your specific timeframe may be longer or shorter.

12 week pregnancy workout plan pdf. Fit for two is a 12 week home based workout program created specifically for pregnant mothers and is built to keep you lean and strong during pregnancy while also prepping your body for a better labor and delivery. Barbell hip thrust 3 6 12 5. One arm dumbbell row 2 3 12 15 3. Scroll below to see tips full instructions along with our printable pdf for the 12 week workout plan how much can i lose in 12 weeks.

All readers are advised to consult their physician before beginning any exercise and nutrition program. At 14 weeks second pregnancy i am beginning to modify laying flat on my stomach but first time around i went until 16 or 18 weeks just fine. 20 to 30 minutes of cardio activity such as walking light jogging if performed prior to pregnancy or swimming. This 12 week cycle of workouts is designed for women who have recently had a baby and have clearance from their midwife or doctor to start exercising again.

Fit for two is a 12 week home based workout program created specifically for pregnant mothers and is built to keep you lean and strong during pregnancy while also prepping your body for a better labor and delivery. Prenatal strength workout 1. 12 week workout plan gym not required you will achieve amazing results by working at home with the 12 week workout plan. The workouts take less than 3 hours per week and can be done within the comfort of your own home.

12 week program by jay cutler derek roth and jess welna please note. The foundation of a well rounded prenatal fitness routine should include at least 150 minutes of cardiovascular activity each week and 2 to 3 days of strength training exercises that target the. Squat 3 4 6 12 2. Dumbbell step up 2 3 12 15 glutes 4.

Pull downs 3 4 6 12 2. Forget working out at the gym or being tied to a strict schedule. If you are having twins you may need to omit tis before entering the second trimester. Do the workout in the privacy of your home anytime you want.

Exercise sets reps legs 1. Do 2 rounds total of each set. Dumbbell lunge 2 3 12 15 3. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1.

Pregnancy workout plans are so hard to come by so i wanted to make sure to offer something fabulous and doable for you ladies. Cutller nutrition and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this program. In one of the moves i have you lying down on the ground. Regular physical activity during pregnancy can help you get through it more comfortably with fewer health concerns or problems.