30 Minute at home, easy to follow workout I used while 38 weeks pregnant. In all honesty, this is a good one to do at any point during pregnancy (even normally, not in pregnancy). The workout was:
2 Rounds of
20 High Knee March
20 Arm Circles – 10 Each Way
10 Russian Baby Makers
10 Downward Dog Toe Taps
2 Rounds of:
12 DB Kneel to stands
12 DB Bat Wing Flies
12 Glute Bridges on Bench
:30 Squat Sit
:30 Arm Circles
:30 Glute Brudge Hold
2 Rounds of:
12 Plank Knee to Elbow to Stand
12 Side Squat/Lunges
12 DB Hammer Curls to Tri-Kicks
:30 Plank Hold
:30 Lunge Bounce
:30 DB Curl Hold
The first set of 2 rounds is basically a warm up, focusing on shoulders, arms, legs, and hamstrings. The rest of the workout works on the entire body and involves both dynamic and static exercises. I’m still feeling great, even this late into pregnancy, so I’m able to move pretty well. Make sure you are listening to your body and doing only what feels comfortable to you!
I couldn’t find many videos of former athletes working out while pregnant, so I decided to share my journey. I was a former national champion gymnast and multiple times CrossFit games athlete. I’ll be posting as many of the workouts as I can get on tape throughout the rest of my pregnancy and throughout postpartum. I will post at least 1 Step by Step workout that is easy to follow along each week.
These videos are just my journey, they are not meant to be used as advice or recommendations, please consult your physician or midwife prior to taking on any exercise program, especially while pregnant. Always be careful, listen to your body, and err on the side of caution. I have been very slow and cautious with my workouts, and as a general rule like to only do things that I was doing a lot before I was ever pregnant (no new movements), and also never going above 40 to 60% of what I was doing before.
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