Pregnancy Workout Routine

Bodysculpting & Weight Training During Pregnancy

Is it okay to workout when pregnant? Is so, what does a safe bodysculting routing or weight training workout look like? The answer of course is yes, when the goal is to stay fit during the 9 months of pregnancy and maintain the existing level of fitness (not increasing it), you can still enjoy working out when you are pregnant. Taking into account the appropriate pregnancy workout safety precautions, you can still workout while pregnant.

Sample Pregnancy Workout Routine

Perform this routine 3 days a week with a day of rest in between. Do 20-30 minutes of walking on rest days.

Special Instructions: Use Modified Compound Supersets. Perform Modified Compound Supersets by performing the first exercise, resting for the prescribed rest period, performing the second exercise, resting the prescribed rest period and going back to the first one. Continue in this manner until you have performed all of the prescribed number of sets. Then continue with the next modified compound superset.

Day 1
Modified Compound Superset # 1
Chest-Seated Chest Press Machine
Reps: 8-10
Sets: 3
Rest: 2 minutes

Back-Wide Grip Pull downs to Front
Reps: 8-10
Sets: 3
Rest: 2 minutes

Modified Compound Superset # 2
Chest-Peck Deck Machine
Reps: 8-10
Sets: 3
Rest: 2 minutes

Back-Close Grip (Palms facing you) Pull downs
Reps: 8-10
Sets: 3
Rest: 2 minutes

Modified Compound Superset # 3
Biceps-Seated Dumbbell Curls
Reps: 8-10
Sets: 3
Rest: 2 minutes

Triceps-Triceps Pushdowns
Reps: 8-10
Sets: 3
Rest: 2 minutes

Modified Compound Superset # 4
Biceps-Seated Incline Curls
Reps: 8-10
Sets: 3
Rest: 2 minutes

Triceps-One Arm Cable Triceps Extensions
Reps: 8-10
Sets: 3
Rest: 2 minutes

Day 2
Modified Compound Superset # 1
Shoulders (front/side)-Overhead Shoulder Press Machine
Reps: 8-10
Sets: 3
Rest: 2 minutes

Shoulders (Rear)-One Arm Rear Delt Pulldown (Use Cable)
Reps: 8-10
Sets: 3
Rest: 2 minutes

Modified Compound Superset # 2
Thighs-Leg Extensions
Reps: 8-10
Sets: 3
Rest: 2 minutes

Hamstrings-Seated Leg Curls
Reps: 8-10
Sets: 3
Rest: 2 minutes

Modified Compound Superset # 3
Hamstrings- Standing Leg Curls
Reps: 8-10
Sets: 3
Rest: 2 minutes

Thighs-One Legged Leg Extensions
Reps: 8-10
Sets: 3
Rest: 2 minutes

Modified Compound Superset # 4
Calves (Lower/Upper)- Standing Calf Raise Machine
Reps: 8-10
Sets: 3
Rest: 2 minutes

Calves-Seated Calf Raise Machine
Reps: 8-10
Sets: 3
Rest: 2 minutes

Note: If by any chance you experience any type of abnormal conditions such as bleeding, sharp abdominal pain, loss of breath, exhaustion, or any other symptom that does not feel normal, contact your doctor immediately. If for any reason your doctor recommends complete bed rest, just continue your healthy eating and do not attempt to engage in any type of physical activity.

About The Author
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Click here for more information on Hugo Rivera.