exercises

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Full Body Second Trimester Workout

Full Body Second Trimester Workout
Second Trimester Workout

Throughout my pregnancy journey, I have been trying to share as much useful information as possible to help other mums-to-be, especially those who want to be as active as they can. 

I shared a BBG pregnancy workout back in December that so many of you loved and have tried out! The feedback I got from the BBG Community is you want to see MORE of my pregnancy-safe workouts, particularly trimester-specific workouts. So, today I have a second trimester workout to share with you all!

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A post shared by KAYLA ITSINES (@kayla_itsines) on

Full body second trimester workout 

Rather than focusing on a particular muscle group, this second trimester workout is designed to work the full body. 

To make this pregnancy-safe, I’ve modified the workout to make it slightly different from those you might find in my BBG program. It doesn’t include any jumping exercises or any exercises that may compromise your balance, as these can be a safety risk during pregnancy. 

While many women want to be as active during pregnancy as possible, it is important to remember that you need your doctor’s clearance before doing any exercise. This goes for women who have been active prior to becoming pregnant too — for your safety and that of your baby, make sure you ask your healthcare professional before beginning and check back regularly during your pregnancy as well. 
  
How to do the workout:
You might have noticed this workout is time-based, I want to point out that this is a guide only! The goal here is to complete the reps safely, so don’t become focused on racing the clock.  

Complete the four exercises in Circuit 1 for 7 minutes, doing them at your own pace. Once you’ve done all of the reps for each exercise, you simply repeat the exercises again. Don’t rush!

Take a 90-second rest before repeating this pattern for Circuit 2. If you’d like a slightly more challenging workout, you could choose to repeat Circuits 1 and 2 again. Just make sure that you are listening to your body and that you feel okay to continue with the workout.

Circuit 1 4 Exercises / 7 minutes

1. Squat

15 REPS


2. Incline Push-Up

10 REPS


3. Bent-Over Row

12 REPS


4. Bicep Curl

12 REPS


Circuit 2 4 Exercises / 7 minutes

1. Squat & Press

12 REPS


2. Commando

16 REPS 8 Per Side


3. Tricep Dip

10 REPS


4. Side Raise

12 REPS


Circuit 3 4 Exercises / 7 minutes

1. Squat

15 REPS


2. Incline Push-Up

10 REPS


3. Bent-Over Row

12 REPS


4. Bicep Curl

12 REPS


Circuit 4 4 Exercises / 7 minutes

1. Squat & Press

12 REPS


2. Commando

16 REPS 8 Per Side


3. Tricep Dip

10 REPS


4. Side Raise

12 REPS


Exercise Instructions

To help make sure you are doing the workout safely and the exercises are done with the correct form, I’ve included full instructions for each exercise, below. 
 

Squat

  1. Plant both feet on the floor hip-width apart. This is your starting position.
  2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.
  3. Exhale. Push through your heels and extend your legs to return to the starting position. 

Repeat for 15 repetitions.

 

Incline Push-Up (Knees, Chair)

  1. Place a chair horizontally in front of you.
  2. Place both hands on the chair slightly further than shoulder-width apart, with feet together on the floor behind you, resting on your knees. This is your starting position.
  3. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the chair until your arms form two 90-degree angles.
  4. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position.

Repeat for 10 repetitions.

 

Bent-Over Row (Dumbbells)

  1. Holding a dumbbell in each hand with a neutral grip (palms facing inwards), plant both feet on the floor shoulder-width apart. While maintaining a slight bend in your knees, hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position.
  2. Inhale. 
    Exhale. Bend your elbows to bring the dumbbells in towards your body, ensuring your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades.
  3. Inhale. Extend your elbows to lower the dumbbells and return to the starting position.

Repeat for 12 repetitions.


Bicep Curls (Dumbbells, Neutral Grip)

  1. Holding a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended on either side of your body, plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Inhale.
    Exhale. Bend your elbows to bring the dumbbells in towards your chest, ensuring that your elbows remain in close contact with the sides of your body.
  3. Inhale. Extend your elbows to lower the dumbbells and return to the starting position.

Repeat for 12 repetitions.

 

Squat & Press (Dumbbells)

  1. Holding a dumbbell in each hand, plant both feet on the floor hip-width apart. This is your starting position.
  2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Allow the dumbbells to gently run down the outsides of your legs. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips.
  3. Exhale. Push through your heels and extend your legs to return to the starting position.
  4. Inhale. Bend your elbows to bring both dumbbells into your chest, ensuring that the dumbbells are parallel to (in line with) the floor and that your elbows remain in close contact with the sides of your body.
  5. Exhale. Extend your elbows to press the dumbbells above your head, ensuring that your arms are in line with your ears.
  6. Inhale. Bend your elbows to lower the dumbbells in towards your chest.
  7. Exhale. Extend your arms by your side to return to the starting position.

Repeat for 12 repetitions.

 

Commando (Knees)

  1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you while resting on your knees. This is your starting position.
  2. Inhale. 
    Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
  3. Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position.
  4. Repeat this exercise, starting with your left arm. 

Continue alternating between right and left for 16 repetitions.

 

Tricep Dip (Chair)

  1. Begin seated on a chair. Place your hands on the edge of the chair under your glutes and directly below your shoulders, ensuring that your fingers are facing forwards.
  2. Shift your glutes forwards off the chair. This is your starting position.
  3. Inhale. Bend your elbows to lower your glutes towards the mat, ensuring that your shoulders, elbows and wrists remain in line with one another.
  4. Exhale. Once you have created two 90-degree angles with your arms, push through the heels of your hands and extend your arms to return to the starting position. Avoid using your legs to assist you and always try to maintain an upright position.

Repeat for 10 repetitions.

 

Side Raise (Dumbbells)

  1. Holding a dumbbell in each hand in a neutral grip (palms facing inwards) and arms extended by your sides, plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Inhale. 
    Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards to shoulder height, ensuring that you draw your shoulder blades down and back.
  3. Inhale. Lower the dumbbells to return to the starting position.

Repeat for 12 repetitions.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by KAYLA ITSINES (@kayla_itsines) on

Exercising during the second trimester

While some women find they have more energy in the second trimester, this isn’t the case for everyone. 

Here are a few important tips to help keep you safe during a second trimester workout:

  • Listen to your body — if you begin to feel unwell at any time, stop your workout and rest. 
  • Stay hydrated throughout your workout and after. 
  • BREATHE! Your resting heart rate is slightly higher during pregnancy so you don’t want to increase this sharply while exercising. I’ve included breathing reminders in the exercise instructions above!
  • Your body temperature tends to be a bit higher during pregnancy, so dress in loose, breathable clothing to keep from overheating. 

By the way — these tips are important for any stage of pregnancy, not just the second trimester. 

Try this second trimester workout 

I hope you find this second trimester workout helpful — even if you are not pregnant, this is also great for anyone wanting to workout when travelling or who wants to squeeze in a workout at home.

I am hoping to create more pregnancy-safe workouts to share with you. Let me know in the comments if there is anything specific you would like to see!

Love, Kayla xx

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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