Pregnancy Workouts - Legs and Shoulders

I’ve noticed that for some women physical activity somewhat goes out the window when they’re pregnant. I’ll be honest, that was one of my questions for the doctor, can I continue to work out and what exercises should I avoid? He gave me the clear with flying colors but it’s especially important to consult with your doctor to know exactly what is best for YOUR body.

The following workout was cleared by my OB to continue throughout my pregnancy. The biggest thing he kept saying to me was “pay attention to your body” and “don’t push yourself too hard”. Pregnancy causes your body to change is SO many ways, I noticed my core strength disappearing first which limited me from the amount of weight I would lift in my legs. Remember that exercise during pregnancy carries MANY benefits for not only you but your growing baby as well.

Legs and Shoulders

Treadmill – walk for 20 minutes

Leg Extensions – 2 drop sets of 15 reps (do max weight for 15 reps , then drop to a lower weight for another 15 reps)

Barbell Squats – 4 sets of 10 reps

Standing Leg Curl – 2 drop sets of 15 reps

Romanian Deadlift – 4 sets of 8-10 reps

Superset 1

One Leg Barbell Squat – 3 sets of 10 reps

Barbell Lunge – 3 sets of 12 reps

Superset 2

Dumbbell Press – 3 sets of 10 reps

Side Lateral Raise – 3 sets of 20 reps

Superset 3

Overhead Shoulder Press – 3 sets of 10

Side Lateral Raise – 3 sets of 20

Superset 4

Reverse Machine Flyes – 3 sets of 12 reps

Face Pull – 3 sets of 15 reps

I'd love to hear from all you pregnant and previously pregnant women! What did you do to stay healthy and in shape during pregnancy? 

Pregnancy CrossFit Workout - Fit Pregnancy

·         30 air squats

·         20 modified push-ups

·         15 kettlebell dead lifts

·         10 half burpees

On days I'm just not feeling the gym, I resort to a quick CrossFit workout. I feel much more energized and alert. The lost important thing is listen to your body and don't overdo it. 

Many studies have shown that working out throughout your pregnancy not only benefits yourself but the baby as well. Increased oxygen and brain stimulation has shown to be a direct result of prenatal exercising. You'll also recover from labor and delivery much quicker. 

Inspiration Friday

CrossFit Workout - No Equipment Needed

Workout 1

Jumping Jacks – 45 seconds – 15 second rest

Jump Squat – 45 seconds – 15 second rest

Burpees – 45 seconds – 15 second rest

Mountain Climbers – 45 seconds – 15 second rest

Workout 2

Squat – 50

Barbell Walking Lunge – 40

Mountain Climbers – 30

Bench Jump – 20

Burpees - 10

 

 

RECAP! Last month

Where have I been the last few weeks!? AHH Planning the baby shower with my family members and close girlfriends, (including making my own baby shower invites), still decorating Baby Logan’s room, desperately trying to keep up on my fitness blog and all the amazing emails I’ve been receiving from my readers (I absolutely love hearing from all of you, keep it up!), and of course working, working, working! Anyhoo! SO much has happened in the last month, don’t worry I’m here to share it alllll with you. =]

First off, my dear friend Ashley got married! We couldn’t make it but I was able to celebrate with her along the way.

And I HAVE to share her AMAZING wedding photos done by Courtney Sargent. I’m so excited that she’ll be doing our newborn photos!! EEEK =]

She is stunning! 

4^th of July was so relaxing! We BBQ , swam and lit our own fireworks with some friends of ours.

Megan and I are just a few weeks apart!

We also got to see Logan in 3D! Thank you Ellie for making this possible for us, it was amazing!

Troy’s family came into town from Colorado to visit and celebrate with us at the baby shower.

It was such an awesome weekend with them. Cara’s beautiful little girls Riley and Scarlett completely stole my heart. 

I hope you all are having a fabulous week! Yay for Friday! 

HIIT 100s - Legs, Triceps, Calves

In HIIT 100s select a weight that is 50% of what you would normally do for 10 rep max (RM). Immediately after 10 sets of 10, bump up your weight by 50% and rep it as many as you can 3 times.

Legs, Triceps, Calves

Exercise	Weight	Sets/Reps	Rest
Squat	50% 10RM	10/10	60s
Squat	10RM	3 / Failure	60s
Leg Press	10RM	3 / Failure	60s
Leg Extension	15RM	3 / Failure	60s
Leg Curl	15RM	3 / Failure	60s
Triceps Pressdown	50% 10RM	10/10	60s
Triceps Pressdown	10RM	3 / Failure	60s
Lying Triceps Extension	15RM	3 / Failure	60s
Standing Calf Raise	50% 10RM	10/10	60s
Standing Calf Raise	10RM	3 / Failure	60s
Seated Calf Raise	15RM	3 / Failure	60s
Kettleball Swing	Light Kettleball	10/10	60s

30-Day Squat Challenge

It's the first of the month! Start it off right with this 30-day squat challenge. Set a reminder in your phone to complete your daily squat task. Good luck!