Congratulations! Maintaining a fitness plan while pregnant has benefits that extend beyond just those first nine months for both the baby and mother.

This Pregnancy Workout Plan by Trimester is a comprehensive, full-body, during pregnancy exercise plan designed for the new mom-to-be during her first, second, and third trimester.

The pregnancy workout routines are low-impact to promote the health of the mom and baby. In pregnancy exercise has a bevy of health advantages, including improved sleep, reduced morning sickness, reduced risk of constipation, easier childbirth, and decreases likelihood for a caesarian delivery.

The best part? There’s no equipment required, and all pregnancy workouts can be done at home.

Read on to learn about our Pregnancy Workout Plan, designed by mothers (some who worked out two days before giving birth) for mothers.

Third Trimester Training Ryan and Alex Duo Life

pregnancy workout plan for first, second, and third trimester

What To Expect?

The Pregnancy Workout Plan includes a 3-week, low-impact fitness plan to be followed and repeated throughout each trimester.

The pregnancy workouts for the first trimester create a solid foundation to tone muscle, increase circulation, and endurance.

Pregnancy workouts for the second trimester gently work to increase your strength and stability to help minimize pregnancy aches and pains.

Lastly, the pregnancy workouts for third-trimester boost stamina, endurance, and strength to relieve stress and prepare for delivery.

Each week includes resistance and strength training as well as active recovery and stretch days. Active recovery includes prenatal yoga and ab workouts to get your body ready for delivery.

The at-home pregnancy workouts are available online for streaming straight into your living room, no equipment required. Also available for download is our highly innovative Pregnancy Workout Routine for Couples. You’ll need you partner for this one.

When you sign up, we’ll send our Pregnancy Workout Plan PDFs, which include pregnancy workout routines for your 1st, 2nd, and 3rd trimester.

Additionally, we include our Dos and Don’ts and insights into what you’ll be experiencing and how your body will change during each trimester.

Below are sneak peek pregnancy workout videos for each trimester.

Pregnancy workouts for the first, second, and third trimester:

Considerations for Prenatal Workouts

Before starting any pregnancy workout routine, consult with your doctor to make sure it is safe.

This Pregnancy Workout Plan is for women seeking active maternity with low-impact exercises. However, awareness of your body is essential throughout the program.

The level of fitness during pregnancy depends on your level of fitness going into pregnancy.

Additionally, never place too much stress on your pelvis or joints and keep hydrated. Your level of exertion shouldn’t be high. Instead, you should always be able to hold a natural conversation while working out.

why you need this


During Pregnancy Exercise Benefits

1. Increased Comfort

Exercising during pregnancy has shown to reduce back pain, constipation, bloating, and swelling.

2. Prevention of Gestational Diabetes

Gestational diabetes affects how your cells use glucose (sugar). Having high blood sugar levels during pregnancy may increase your baby’s risk of developing hypoglycemia after delivery.

In pregnancy exercise has been shown to help reduce this risk, and in some cases, treat gestational diabetes altogether.

3. Improves Energy and Mood

Being pregnant is tough enough, but exercising imparts energy and mood boosters in the form of endorphins.

4. Improves Sleep

In addition to heightening mood and energy, exercise during pregnancy can enhance the quality of sleep.

5. Easier Labor

Strengthening your core and body throughout pregnancy can help with your body’s ability to cope with the stresses of labor. Prenatal ab workouts are critical.

Why This Pregnancy Exercise Plan Is Best

1. It’s Fast and Fun

All workouts are around 30-minutes and include a new pregnancy workout plan each week to keep you focused.

2. It’s Stupid Simple

No gym required. Instead, the at-home pregnancy workouts are done with body weight. No more online picture-by-picture routines telling you to do squats upon squats.

With us, you’ll have a calendar to follow, and online steaming workouts that instruct you on what to do, how to do it, and for how long. No thinking required.

3. It’s Functional Training

Our pregnancy exercise routines are going to keep you active in a safe environment for your body and your baby. We have built-in recovery and rest days to keep your body strong but not over- (or under-) worked.

4. Mother Approved

The Pregnancy Workout Plan by trimester was created by mothers for mothers. We developed these exercise calendars with the help of a dozen mothers. Two of them had exercised two days before delivery!

here's The Plan


The Pregnancy Workout Plan:

– Our pregnancy exercise routines don’t require weights, benches, pull-up bars, or bands. The only recommended equipment is a yoga mat, carpeted floor, rug, or bath mat for padding.

– You don’t need a gym to complete this program. All workouts can be done at home, in a hotel room, at a local park, or in your grandma’s basement.

– You’ll work out 5-days a week. Two of those days are reserved for yoga and active recovery to keep you flexible and relaxed.

– Workouts are about 30 minutes. The shortest routines are 25 minutes, and the longest is 40 minutes, including warm-up and cool down.

– You will download the Pregnancy Workout Plan PDF calendars and gain access to the workouts on Beachbody On Demand for free (using a 2-week trial).

In Pregnancy Exercise Rules:

Rule 1: Talk To Your Doctor

Ask your doctor if fitness is a good option for you during your pregnancy. While the benefits typically outweigh the risks, in specific, complicated pregnancies, your doctor may advise you to sit this one out.

Rule 2: Listen To Your Body

Listen to your body, first and foremost. Never overwork, and you should always be able to hold an easy conversation throughout these workouts.

Rule 3: Look For Warning Signs

If you experience any warning signs of over-exertion, stop and speak to your doctor. These warning signs include unusual pain, vaginal bleeding, dizziness, shortness of breath, a racing heartbeat, muscle cramps, uterine contractions, or feeling overly hot and tired.

Rule 4: Stay Accountable

Keep accountable via email. The more you share with us, the more we can help and support you.

Pregnancy Workout Plan By Trimester

Congratulations on your pregnancy!

When you enroll, you will receive an email with instructions on accessing the pregnancy workouts and a link to download the calendars.

The calendar is our Pregnancy Workout Plan PDF for your 1st, 2nd, and 3rd trimester.

See The Pregnancy Workout Plan FAQs

What day is best to start?

It really doesn’t matter. You will be doing a workout, yoga, or active recovery for every day of the week for 30 minutes. Start as soon as possible! Monday works well.

What is the cost of in pregnancy workout program?

This program includes a free Pregnancy Workout Plan PDF calendar for the first, second, and third trimester. Each plan is coupled with the online streaming workouts from Beachbody On Demand.

Beachbody On Demand comes with a free 2-week trial, which can be extended to a 3-month, 6-month, or 12-month subscription to cover the entirety of your pregnancy term.

The prices per month vary on subscription but are between $8-$12 monthly. The cool part of this? The rest of your family can now also enjoy the benefits of Beachbody On Demand!

Read more: The benefits of training through Beachbody On Demand.

Is the calendar three months long for each trimester?

No. Instead, we created a 3-week calendar designed to be repeated throughout the first, second, and third trimester. We did this because, as your body changes, it will react differently to the workouts.

By following pregnancy exercises for first, second, and third trimester again, you can track your progress and how you feel. Plus, you can personally extend out the calendar by adding in other forms of fitness that you love, or that your doctor recommends, such as walking or swimming.

What if I want to lift weights during pregnancy?

While our program does not require any weights, if your doctor approves, go ahead and do pregnancy workouts with weights. The level of fitness you had before pregnancy is a key indicator of how hard you can work out throughout your pregnancy. The more power to you!

What if I prefer to workout at the gym?

Go ahead. You can stream these workouts on your phone, tablet, or laptop and even download up to seven workouts for offline viewing. The gym is a great place to do this, but it’s not necessary since these workouts are low-impact, light exercises. Most find that they are more consistent when they can do pregnancy exercises at home.

How much space do I need at home for the pregnancy exercises?

The more you have, the better, but you can always modify the moves so they fit in your available space. We regularly do these workouts in hotel rooms in a 6’x6′ area. 

What fitness difficulty level is the Pregnancy Workout Plan?

These pregnancy exercises for mothers during 1st, 2nd, and 3rd trimester are beginner or entry-level fitness. The best part is that some of the more advanced workouts include both a modifier and an intensifier, so that you can customize your level of exertion.

Are you the trainer that streams the workouts?

No, we are not the personal trainers recording these videos. These are world-renowned, master trainers like Autumn Calabrese who have professionally designed programs marketed through Beachbody.

We have experience doing these workouts with the trainers live as well as on our own. Many of these programs are specifically prenatal workouts, while others include entry-level programs that mothers have done and swear by.

What if I can’t stream BOD in my country?

We don’t live in the US, Canada, or the UK, but we still stream these workouts anywhere. If you don’t live in one of these countries, do you have a friend or family member that does? The billing address on the credit card used to create the account must be from the US, Canada, or the UK. Ask if they can do you a favor.

As Seen In Feature Bar Ryan and Alex Duo Life

Hey we're Ryan and Alex

The creators of Ryan and Alex Duo Life. We are a husband-wife duo and “lifestyle engineers.”

After eight years working in the corporate world as engineers, we left our high-powered jobs to tackle our true passion — helping couples engineer their best lives.

The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship as a couple.

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