Fit Pregnancy: Second and Third Trimester Workout Routines


When you enter your second trimester, certain exercises are not recommended (or simply impossible to do), such as exercises that require lying on your back or belly. Because of this, I thought I’d post a modified version of my First Trimester Fitness Plan. You’ll notice the workout plan is very similar to the first one. Normally, I like to overhaul my routine every few weeks; however, because my goal during pregnancy is muscle maintenance rather than muscle growth, I’m not super concerned with “shocking” my muscles by doing anything out of the ordinary. I’ll stick to the basics for the most part, while randomly adding exercises in depending on how I’m feeling and whether or not I’m inspired. The gym equipment I have here in Tanzania is very limited, and I can still only make it to the gym 3 days a week (if that), so that doesn’t happen very often. I’ll share both my gym and home workout routines.

AM: 3-mile run (or substitute with 20-40 minutes of cardio)

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

GYM WORKOUT: (click on the name of the exercise for an explanation)
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)
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)
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)
Leg Press (3 sets, 10-12 reps)
Plie Squats (3 sets, 10-12 reps)
Walking Lunges (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 two videos using 10lb ankle weights and dumbells:


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 on an Incline Bench (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)

Pushups (3 sets, 10-15 reps) *Do these at an incline when your belly gets too big.
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)
Dumbell Shoulder Press (3 sets, 10-12 reps)
Front Shoulder Raises (3 sets, 10-12 reps)
Rear Delt Flyes (3 sets, 10-12 reps)

Something fun! Swimming, kayaking, etc.


Home Workout Equipment
I also wanted to share what equipment I’ve invested in for my home workouts. I’ve listed them by what I think is the order of importance (starting with a set of adjustable dumbbells, which I think is essential for any home gym).


  1. Before getting pregnant I ran marathons and averaged running 30 to 40 miles per week. I have a healthy pregnancy and am just beginning my 3rd trimester. Even for me, my midwife advises against a workout plan this rigourous at this point. To avoid long term damage to my ligaments and harming my child, I avoid running any more than 10-12 miles per week (some of this 10 to 12 is walked!) and implementing prenatal yoga as my strength training and flexbility. Please make sure to work with your health care professional to create an individual workout plan that won’t harm you or your unborn child!

  2. So this weekly workout stays the same every week from second trimester all the way through the third? I just was wondering if there are different workouts for different weeks. 🙂 Thanks!

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