Pre Natal Gym Workout T1 & 2
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
Set 1 20, Set 2 20, Set 3 15, Set 4 15 Reps
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Leg press
Chest Press Standing or Seated Machine
4 Sets
Set 1 20, Set 2 20, Set 3 15, Set 4 15 Reps
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Wide Leg Squat
Inclined Chest Press
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Front Raise
Arnold Press
4 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Seated Lat Raise
Straight arm Pushdown
DAY 2
4 Sets
Set 1 20, Set 2 20, Set 3 15, Set 4 15 Reps
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Back Lunges (smith machine or chest by sides, use wall for support if needed)
Lat Pull Down
4 Sets
Set 1 20, Set 2 20, Set 3 15, Set 4 15 Reps
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
1 Arm Bent over row (4 point kneeling on bench, reps each arm)
Leg Press
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Face Pull
Cable Kickbacks
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Seated Lateral Raises
Glute Thrusts (Back on bench, DB resting on legs, carefully and slowly)
DAY 3
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Leg Extension
Hamstring Curl Seated
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Chest Fly Machine
1 Arm Prone Fly (bent over fly, rest hand on wall to stabilise)
4 Sets 10-12
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Seated Row (Cable might be better with bump)
Bicep Curl to Arnold Press
3 Sets 12-15
(Exercise 1. followed by 2 then 3, for set 1 rest, then repeat for second set and so on)
1 Leg High bench step ups
Straight arm pushdown
Squat to back Lunge, then other side =1 rep
PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION ON A TREADMILL FOR 8-10 MINUTES, THEN STRETCH FOLLOWING THE FLEXIBILTY GUIDLINES HERE