First Trimester Workout

Posted byashleepedlowPosted inUncategorized

Are you in your first trimester? To start with…CONGRATS! Training in your first trimester can be something that may not come easy to you and that is okay. During your first trimester your body is going through a large number of changes to accommodate for bringing new life into the world. During the first trimester you may be battling nausea, fatigue and a whole host of other physical and emotional adjustments. Give yourself grace during this time. Allow your body time to rest when you need it and if you are feeling up to it get some movement in.

As long as you feeling good you likely won’t experience a large number of restrictions in the first trimester. Although during this time you will likely be battling fatigue and you may need to adjust the amount of weight that you are lifting to accommodate for this. Adjust intensity as you need to during this time.

For this workout complete 8-12 reps of each exercise and repeat the circuit 2-3 times as energy allows. This workout can be repeated 2-3 times per week.

Goblet Squat: Beginning with the weight at your chest, sink your hips backwards like you are reaching you bum back towards an imaginary chair behind you. Exhale as you stand back up to your start position keeping your weight in your heels.
Alternating Bicep/Hammer Curl: Begin with your palms facing forward and curl up keeping your core engaged. Return to the start position then turn your palms in and perform the second curl. Then return to the start.
Romanian Deadlift: Beginning with the weights close your body begin to hinge forward at the hips keeping your spine nice and tall and your shoulder blades together as you do. Activating through the glutes and hamstrings lift back up returning to your start position.
Overhead Tricep Extension: Holding 1 or 2 weights straight up over your head bend at the elbows to lower the weight behind your head and then straighten your arms to return to the start position. Keep the core tight throughout the movement and avoid arching in your back.
Forward Lunge: Start standing tall and begin by taking a step forward. As you step forward bend both knees keeping your core tight and your torso fairly upright. Drive through your heel to return to your start position.
Chest Press: Begin with your arms outstretched over your chest with a slight bend in the elbow (if you don’t have a bench this movement can be done from the floor as well). Bending at the elbow lower the weights to your chest. Exhale as you return to the start position.
Kickback + Row: Ensure your band is securely anchored and place your foot through the band. Take a weight in the opposite hand of the foot that is in the band. Simultaneously extend your leg back in a kickback motion while rowing the weight back squeezing in the shoulder blades. Then return to the start position. Complete on both sides.
Alternating Overhead Press: Using handweights stand tall with your core engaged and bring the handweights to shoulder level. Keeping everything locked it press the weights up over your head one side at a time. Remember to keep your core engaged.

So there you have it. A full body first trimester workout. Give this one a try and allow yourself to listen to your body as you embark on this new journey. Fitness may very well change throughout pregnancy and into motherhood…but it’s a journey that you want to be on!

Leave a comment