NOTE ABOUT THIS PLAN:
1- All exercises that are together are to be done back to back as a superset. For example:
3×15 Dumbbell Squats
3×15 Parallel Grip Pulldown
Do the Dumbbell Squats , go straight to the Parallel Grip Pulldown , and then rest.
2- Rest should last up to 60 seconds. However, if you feel tired or slightly out of breath, take a few minutes rest.
3- If you feel dizzy, STOP training and make sure you contact your health care provider
Day 1 (Lower body + Back+ Core)
EXERCISES
SETS
REPS
3
3
3
3
3
3
3
15
15
15
15
15 (Each Side)
15
15 (Each Side)
Day 2 (Lower Body + Shoulders)
EXERCISES
SETS
REPS
3
3
3
3
3
3
3
15 (Each Leg)
15
15
15
15
15
18 (Each Side)
Day 3 (Lower body + Chest)
EXERCISES
SETS
REPS
3
3
3
3
3
3
3
15
12 (Each Leg)
15
15 (Each Leg)
12
15
15
Day 4 (Glutes+ Arm + Core)
EXERCISES
SETS
REPS
3
3
3
3
3
3
3
3
15 (Each Leg)
15
15
15
15
15
15
15 (Each Leg)
27-31 Weeks (Second/Third Trimester)
Do the Following 2x/Week
Warm up for 5 Minutes
On a stationary bike do the following:
Do 6 ROUNDS
2 Minutes Level 9 /RPM Above 80
1 Minute Level 10/ Keeping it at above 60 RPM
(Cool down for 5 Minutes)
*When exercising (Cardio or weights), you should be able to carry out a conversation. If you cannot talk and exercise, you must slow down on the exercise.
**If you feel any pain or discomfort when exercise, please stop immediately and contact your doctor. (And, then contact me)
***Make sure you do NOT overheat when exercising. If the room is too warm, try to find a fan or A/C to cool down.
