Pregnancy safe, Upper body, core, and glute exercise circuit.
At 20 weeks with baby number 2, Jem has been training in the Fit Mum groups since Ryder was six weeks old.
Even when experiencing periods of severe sickness, Jem has pretty much continued to train weekly and has dramatically improved her pregnancy fitness and strength.
This circuit is a safe pregnancy circuit for those who have exercised pre and during; its not a beginner’s workout.
Move through the 4 exercises and do as many rounds as you can depending on your time, function, strength, and fitness.
1: Ball Hip Bridge x 15 reps
Make sure you can feel your glute muscles working.
If you haven’t got a ball you can do this exercise using your Sofa during your entire pregnancy.
2: Suspension Pull Ups x 8-10 reps
If you haven’t got a suspension trainer, your kitchen bench works surprisingly well too.
3: Ball Chest Press 10-12 reps
In the second trimester, I like to use the ball as a bench, especially when clients/members are familiar with using.
4: Slams – 20-30 reps, still suitable up to 30 ish weeks if slammed before
It’s a great exercise to increase your heart-rate!
Any questions let me know and remember to team this workout with our complete Pregnancy Online Program Fit2BirthMum; you will love it!