First Trimester Fitness: Goals & Workout Plan

Exercise during my first trimester probably won’t change much as far as the types of activities go. It is definitely not the easiest time in pregnancy to workout, but it’s the last time I’ll be able to do certain exercises, especially ones that require lying flat on my back. I know from my first pregnancy that many days I’ll be exhausted. Some days I will feel nauseous (working out first thing in the morning always helped with that). But I will remember that unless I’m feeling pain (or like I’m going to pass out), I can make it through my workout. I will remind myself of the potential benefits of exercise, including an easier delivery, easier bounce back, fewer stretch marks, less stress, and an overall healthier pregnancy and baby.

I want to spend some time talking about pregnancy exercise myths, but I’ll save that for another day (maybe schedule it for next week?). Instead, today I want to just put my workout out there so that I can get started with it. Pinterest Philosophy states, “People who write down their goals are 42% more likely to achieve them than the ones who didn’t. Telling a friend increases this rate by 78%.” I’m killing two birds with one stone but writing my plans down and sharing them with you.

If you want to follow along (whether you’re pregnant or not), make sure you’re cleared by your doctor to start an exercise program. YES, you can START exercising during pregnancy, even if you didn’t exercise before. That’s one of the myths I’ll explain in more detail in my mythbusters post.

One thing I don’t want to put off is sharing my fitness goals for the next 9 months:

pregnancy fitnessgoals
I’m not going to write a ton about my eating plan, because I’m basically going to be following the same clean eating plan as I have before (choosing foods from this list). Because I started this pregnancy at a healthy weight (not underweight or overweight), I need NO EXTRA CALORIES during the first trimester. The whole “extra calories” thing doesn’t start until 12 weeks. I will make sure I’m eating enough calories to maintain my current weight, and I’ll remember to take my prenatal vitamin everyday. 

Below is my weekly workout plan for the first 12 weeks of pregnancy (the next 7 weeks for me). I only have a nanny three days a week, and since there is no childcare at my gym those are the only days I plan on going. I also included a home workout alternative to the gym days incase the nanny can’t make it or I don’t feel like braving Tanzanian traffic to get there. I recently acquired a set of dumbbells, which makes working out at home so much easier. I plan on doing both cardio and strength training five days a week. I will be weightlifting three days a week and doing a pilates/barre DVD the other two days. Check it out:
Plan of Attack:
AM: 3-mile run

PM: Back, Biceps, and Abs (either gym workout OR home workout)

Lat Pull Down (3 sets, 10-12 reps)
Dumbell Rows (3 sets, 10-12 reps)
Cable Rows (3 sets, 10-12 reps)
Straight Arm Pulldowns (3 sets, 10-12 reps)
Back Extensions (3 sets, 10-12 reps)
Barbell Curls (3 sets, 10-12 reps)
Preacher Curls (3 sets, 10-12 reps)
Concentration Curls (3 sets, 10-12 reps)

Single-Arm Dumbell Rows (3 sets, 10-12 reps)
Bent Over Dumbbell Rows, Underhand Grip (3 sets, 10-12 reps)
Bent Over Dumbbell Rows, Overhand Grip (3 sets, 10-12 reps)
Pullovers (3 sets, 10-12 reps)
Dumbbell Curls (3 sets, 10-12 reps)
Hammer Curls (3 sets, 10-12 reps)
Concentration curls (3 sets, 10-12 reps)

AM: 3-mile run

PM: Pilates During Pregnancy DVD

AM: 3-mile run

PM: Legs (either gym workout OR home workout)

Squat (3 sets, 10-12 reps)
Deadlift (3 sets, 10-12reps)
Leg Press (3 sets, 10-12 reps)
Plie Squats (3 sets, 10-12 reps)
Stiff-Leg Deadlift (3 sets, 10-12 reps)
Seated Hamstring Curls (3 sets, 10-12 reps)
Leg Extensions (3 sets, 10-12 reps)
Standing Calf Raises (3 sets, 10-12 reps)

The following video using 10lb ankle weights and a 40lb kettlebell.


AM: 3-mile run

PM: Prenatal Barre Workout DVD

AM: 3-mile run

PM: Chest, Triceps, and Shoulders (either gym workout OR home workout)

Barbell Incline Bench Press (3 sets, 10-12 reps)
Dumbell Flyes (3 sets, 10-12 reps)
Barbell Press (3 sets, 10-12 reps)
Lateral Raises (3 sets, 10-12 reps)
Rear Delt Flyes (3 sets, 10-12 reps)
Dips (3 sets to failure… Use a Dip Machine if you are unable to complete these on your own)
Overhead Cable Extension (3 sets, 10-12 reps)
Triceps Pushdown (3 sets, 10-12 reps)

Dumbell Bench Press (3 sets, 10-12 reps)
Dumbell Flyes (3 sets, 10-12 reps)
Triceps Kickback (3 sets, 10-12 reps)
Overhead Triceps Extension (3 sets, 10-12 reps)
Dips on Chair (3 sets, 10-12 reps)
PLUS this video:

Something fun! Swimming, kayaking, surfing (while I still can), etc.


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