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Third trimester workout regimen: A sample plan and tips!

Wednesday, January 21, 2015


With just a few short weeks of pregnancy left, I'm starting to feel the sluggishness creeping in. Prior to getting pregnant, and even through the first and second trimesters of pregnancy, I tried to work out with my normal schedule of roughly five or six workouts a week. Now, that's just not realistic anymore, especially since I'm on maternity leave from Jazzercise and thus not running to the gym all the time! 

If pregnancy has taught me anything, it's that you have to adjust your expectations and be willing to listen to your body. About a month ago, I had ankles the width of winter snow boots. It forced me to slow down a bit, and my body was thankful for it! But, last week, I only got in two or three workouts, and everything felt harder. Perhaps the two weren't related, but I couldn't help but wonder if my lack of moving led to a lack of energy. 

This week, I'm lowering my expectations a bit and shortening my workouts. Instead of my normal hour long sweat sessions, I'm aiming for half hour sessions roughly five days this week. I think it will help me have a better, more energetic, more productive week. 

Here's a sample of what my workouts will look like this week. 

Monday: Rest day (school is exhausting enough the first day of the week!)
Tuesday: 30 minutes on the elliptical, 5-minute arm workout
Wednesday: 60 minutes of Jazzercise (but only because we have our first two hour delay today, and I got the memo while I was still working out!) Jazzercise combines both cardio and strength. 
Thursday: Rest day OR prenatal yoga, if time allows
Friday: 30 minute body weight workout -- I love this one lately! 
Saturday: 60 minutes of modified barre
Sunday: Rest day OR prenatal yoga

Tips for working out late in pregnancy:

1. Adjust your expectations. I used to run at least once or twice a week, even throughout the winter. There's zero running in my regimen now. I'm just not able to do what I was in the beginning, but that doesn't mean I can't do anything! 

2. Try something new. Since I wasn't running, it gave me time to try a prenatal yoga DVD. I LOVE it! It's been a great addition to my routine, and I love the way I feel when I'm done with it. My back feels a LOT better since I've been doing it too! I'll take it! 

3. Switch up cardio and strength. I used to try to get both cardio and strength in to every workout. That doesn't always work for me now. So instead I try to rotate what I do each day. I feel like I can do more or push myself a little further if I haven't done the same thing back to back. 

4. Try a different time to workout. I used to rotate morning and afternoon workouts. But I've been so tired at night lately, the only way I've been getting in cardio workouts is in the morning. So, alas, I've been getting up early! It's not ideal, but it gets the workout in! Find the time of day that works best for you! 

5. Listen to your body. Some days, I just do NOT feel like working out. My swollen feet are often painful, or I would rather sleep for an hour instead of waking up early to workout. That's okay too! Your body and your baby know what's best. Listen to them! 

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