Many moms say that as soon as they see the two pink lines on the pee-stick, they feel an instant aversion to working out.  Exhaustion and nausea can be a major contributing factor to regular fitness buffs finding themselves skipping the gym.  In this blog I have included some sample workouts that are safe for pregnant moms and can be done in 20 minutes.

(You can add on 20 minutes of cardio if you are feeling good after these.  I would aim to complete these 2-3 times a week!)

You can download this awesome app and set it up for the timed workouts below


Melissa Shadd C.H.H.N

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**Make sure to always have a protein shake after your workout to replenish your energy! My go to especially during pregnancy is ATP Whey Protein.  (all natural and sweetened with stevia)**

Here is the routine you will follow:

  • Exercise Interval 20 seconds
  • Rest Interval 10 seconds
  • Repeat 8 sets
  • REST/RECOVER 1 minute
  • **repeat 4x**


Tabata Full Body:

  •  8x 1 leg on bench, single leg squat (alternate leg each time)
  • recover 1 minute
  • 4 x Alternating leg extensions
  • 4 x Bent knee dead lifts 
  • recover 1 minute
  • 4 x Lat pull down
  • 4 x Tricep pushdowns
  • recover 1 minute
  • 8 x Bicep curl into an over head press (this will burn!)
  • recover 1 minute

Tabata Upper Body Workout:

  • 8 x Wide Grip Lat bar pull down
  • recover 1 minute
  • 4 x pushups agains a wall or bench
  • 4 x bench dips
  • recover 1 minute
  • 4 x overhead shoulder press
  • 4 x air squats (no weight)
  • recover 1 minute
  • 4 x bicep curls
  • 4 x shoulder flies
  • recover 1 minute

Tabata Lower Body Workout:

  • 8 x across room lunges
  • recover 1 minute
  • 4 x leg extensions
  • 4 x standing leg curls
  • recover 1 minute
  • 4 x plie squat with a dumbell
  • 4 x alternating standing lunges with dumbbell in hands
  • recover 1 minute
  • 4 x side lunges across the room (switch direction each rep)
  • 4 x wall sits for the 20 seconds
  • recover 1 minute



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