Congratulations! You’re having a baby!

We know from experience how special it is and we wish you a wonderful and healthy pregnancy for both you and the baby.

Starting a fitness routine while pregnant is one of the best things that you can do to for yourself and your baby. Plus, the benefits extend beyond just those first nine months.

Exercise while pregnant can improve sleep, reduce morning sickness, reduce risk of constipation, make for an easier childbirth, and decrease the likelihood for a caesarian delivery.

And for me, even when I wasn’t feeling the workout, the self-care went a long way.

Third Trimester Training Ryan and Alex Duo Life

pregnancy workout plan for every trimester

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

It’s the one I followed throughout my pregnancy.

Please note that this routine pulls workouts from BODi (formerly Beachbody On Demand), our favorite streaming, at-home workout platform (and surprisingly affordable!) You will need a subscription, but they offer a 2-week free trial to get you started.

It’s worth it. Having a plan, written by fellow mothers, adds confidence that your workouts are appropriate and will make for an easier, healthier pregnancy for all.

Whether you’re hoping to conceive this month or are already into the third trimester, don’t worry. You can start today.

Why We Created This Workout

We created this pregnancy workout plan originally for my sister. Since then, hundreds of moms have followed it — including me.

It’s surprisingly hard to find accessible, full routines by trimester. Often, trainers film only one workout per trimester and leave it at that.

For me, that wasn’t good enough.

It wasn’t that I wanted to work out all day long — believe me, there were plenty of days when I could barely get off the couch. What I did want, though, was variety, strength training, workouts I could modify on the days I wasn’t feeling it, and a calendar to keep me on track.

So, we created this plan for moms like you and me.

What to Expect (While You’re Expecting) with this Workout

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

Each trimester kicks off with trimester-specific workouts that get you orientated to what types of exercises are appropriate for your stage of pregnancy.

First Trimester Workouts

Create a solid foundation to tone muscle, increase circulation, and endurance.

There’s a lot of variety during this trimester to match the ebbs and flows of energy, exhaustion, and even morning sickness. The goal for this trimester is to do the best you can and don’t beat yourself up if all you can do on some days is a walk.

Second Trimester Workouts

Gently work to increase your strength and stability to help minimize pregnancy aches and pains. This is often when you’ll be feeling your best, so we’ll maximize movement and strength training.

Third Trimester Workouts

Boost stamina, endurance, and strength to relieve stress and prepare for delivery.

The third trimester is when you’ll focus on safe movement, good sleep, and helpful yoga and stretching to make sure your body is ready for the big day.

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.

Pregnancy Workout Plan PDF

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.

Pregnancy Workout Plan

These at-home pregnancy workouts are available online for streaming straight into your living room through BODi (formerly Beachbody), no equipment required.

While these workouts are tried and true, just be sure to know your own limits and modify as needed.

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

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

Finally, also available for download is our bonus, full-body Pregnancy Workout Routine for Couples. You’ll need you partner for this one.

Pregnancy workout plan safe exercises

Considerations for Prenatal Workouts

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

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

While each trimester workout shares modifications on what you can do to make it safer for you and the baby, keep it easy and don’t overwork.

With all of that being said, as a first-time mom myself, I know the uncertainty and fear of doing exercises that could jeopardize the baby’s health. Fortunately, they’re more robust than that, but don’t do anything that makes you feel uncomfortable.

Plus, your level of fitness during pregnancy depends on your level of fitness going into pregnancy.

However, it’s best to 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.

The Benefits of Exercise During Pregnancy

Exercise during pregnancy is incredibly important for your physical, mental, and emotional health. Here are five key 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 and can help prevent diastasis recti.

The Pregnancy Workout Plan

Each trimester has its own three-week program calendar, meant to be repeated until the end of each trimester.

Print it out, and mark a big “X” when you’re done with the day!

There are four workouts each week, about 30 minutes in length, covering strength training, cardio, and prenatal yoga. The remaining three days of the week you can rest or go for a walk. Each trimester workout begins with trimester-specific workouts, so you’ll feel comfortable with what you can and cannot do.

No equipment is necessary and all workouts can be done at home, in a hotel room, at a local park, or in your grandmother’s basement.

To access the calendar, enter your email address and the Pregnancy Workout Plan PDF calendars will be emailed to you. You will need a subscription to BODi (formerly Beachbody On Demand)  but we’ll share details on how to start with a 2-week free trial.

Closing Thoughts On The Pregnancy Workout Plan

We hope you implement this pregnancy workout plan. When you do, we expect you’ll see and feel amazing results.

Before you start, here are four rules that will help you be successful.

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.

See below for more frequently asked questions and feel free to leave a comment if you have any questions or feedback. 

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 BODi (formerly Beachbody On Demand.)

BODi 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 BODi in my country?

We don’t live in the US, Canada, France, 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, France or the UK. Ask if they can do you a favor.

Pregnancy Workout Plan PDF

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.

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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