Pre Natal Gym Workout T3 Quick and Effective

WARM UP & COOL DOWN

Begin your warm up with 10 minutes on a treadmill just slowly walking turning into a comfortable brisk walk, reverse this for your cool down after.

For the weights warm up follow recommended reps on the individual exercises but using a lighter weight than you plan to use for your main session. Work at a steady pace and if you feel its a strain during warm up, opt for a lighter weight. You should aim for 1-2 warm up sets per exercise.

THE MAIN SESSION

Use a weight that is comfortable for you, if you are achieving past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight. You should NEVER rep out, just reach the point to near fatigue, when you still have 2-3 reps left in the tank at the end of each set.

After each set take 40-160 seconds rest or enough rest to achieve the reps in the next set, if you need more than this then of course do!

It is important to ensure you exhale on the effort, DO NOT hold your breath or compromise your form for anything and ensure correct posture which can be found HERE.

You should slowly and carefully move around while training, particularly when going from seated/laying to standing. Do not lie on your back, always go for an inclined/ seated or standing position.

You can find exercise guidelines HERE to ensure correct posture, if you are uncertain you can always contact me HERE.

Try and rest 48hrs between each session.

Throughout your PHBP journey we ask you to follow what your body is telling you, only do what you feel comfortable with, if it doesn't feel right then its normally a sign its not right for you. This is not to say you shouldn't be working out or making healthy changes to your lifestyle, we just need to ensure we are making the ones that are right for you, your body and your baby.

DAY 1

4 Sets 10-12

(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)

  1. Chest Press Standing

  2. Seated Cable Row

4 Sets 10-12

(Exercise 1 then after all sets complete exercise 2)

  1. Leg Press

  2. Lunges (1 leg at time, hold weight opposite arm and hold on to a bar)

3 Sets 10-12

(Exercise 1 then after all sets complete exercise 2, then exercise 3)

  1. Face pull

  2. Seated Lat Raises

  3. Shoulder Press Seated

DAY 2

4 Sets 10-12

(Exercise 1. followed by 2 then 3 for set 1 rest, then repeat for second set and so on)

  1. Inclined DB chest Press

  2. Seated 1 Arm Row (machine if bump isn’t in way or cable)

  3. Military press against wall

4 Sets 10-12

(Exercise 1 then after all sets complete exercise 2)

  1. Squats

  2. 1 Leg Leg Press to hit more Glutes

3 Sets 10-12 ALL OF THESE WILL SEEM LIKE REALLY LIGHT WEIGHT BUT THATS EXPECTED

(Exercise 1 then after all sets complete exercise 2, then exercise 3)

  1. 1 Arm, back Slightly bent forward cable fly (hitting the back of the shoulder, hold on with other arm)

  2. Cable Lat Raises, 1 arm

  3. Cable front Raise, 1 arm (stand in front of cable and pull from behind

DAY 3

3 Sets 10-12

(Exercise 1. followed by 2 then 3 for set 1 rest, then repeat for second set and so on)

  1. Seated Chest Press

  2. Cable 1 Arm Pulldown (on knees but if uncomfortable do light1 arm lat pull down)

3 Sets 10-12

(Exercise 1 then after all sets complete exercise 2, all sets then 3)

  1. Hamstring Curl

  2. Leg Extension

  3. Leg Press

3 Sets 10-12 ALL OF THESE WILL SEEM LIKE REALLY LIGHT WEIGHT BUT THATS EXPECTED

(Exercise 1 then after all sets complete exercise 2)

  1. Shoulder seated Press

  2. 1 Arm Cable up row

3 Sets 10-12

(Exercise 1 then after all sets complete exercise 2)

  1. Bicep Curl

  2. Tricep Pushdown

PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION ON A TREADMILL FOR 8-10 MINUTES, THEN STRETCH FOLLOWING THE FLEXIBILTY GUIDLINES HERE

WORKOUTSMaricarmen JaramilloComment