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First Trimester Workout Plan

By: Lindsey Bomgren, CPT | October 27, 2022

Stay active during pregnancy with this FREE First Trimester Workout Plan for weeks 1 – 12 of pregnancy! This early pregnancy workout plan is designed for expecting moms who were active pre-pregnancy and are looking for a structured workout program to safely maintain strength and muscle tone during pregnancy.

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LET’S GET STARTED

Download Your FREE First Trimester Exercise Program Here

Download the PDF calendar for this early pregnancy workout plan so you can easily access your daily workouts.
Download Plan

This first trimester exercise program was created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training.

“I just found out I’m pregnant — what workouts should I be doing?”

As someone who was strength training 5-6 days a week prior to pregnancy, I had trouble finding pregnancy workout videos that actually challenged me. That’s what inspired our pregnancy workouts and Free 30-Day Pregnancy Workout Plans. But we wanted to customize it even more to offer workouts designed for each specific trimester of pregnancy.

Enter today’s post: a structured first trimester exercise program designed for Week 1 – Week 12 of pregnancy.

I know that first trimester in particular can be really tough to keep moving. Between the pregnancy fatigue, nausea and aches and pains, it can be hard to stay active. You do your best and forget the rest, and just know I’m right there with you.

This 4-Week Workout Plan is designed to be repeated 2-3 times until you reach your second trimester (13 weeks) of pregnancy. These exercises are safe for pregnancy, with options to scale each move up or down.

Of course, every body (and every pregnancy) is different. You should consult with your doctor or midwife if you have any questions. Listen to your body – it really does know best.

pregnant woman in her first trimester of pregnancy performing a lunge

First Trimester Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each workout will have a recommended dumbbell weight, usually between 8-15 pounds for the strength training workouts and 2-5 pounds for the barre workouts. As your pregnancy progresses, you may need to decrease weights or drop them completely and do exercises with just your bodyweight.

Optional Exercise Equipment: 

Mini Loop Resistance Band. A great way to add intensity to low impact exercises. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

Chair, Bench or Exercise Ball. Pregnant women may need additional balance support or to gradually modify exercises to an incline position as their belly grows.

Kettlebell. Optional (you can sub one dumbbell instead). I personally love kettlebell training during pregnancy as a low impact way to get the heart rate up.

2. Time Requirement: 

Varies from 10-40 minutes a day, 6 days per week. 

You can always take more rest days as needed. And scale back to 3-4 days a week, if choosing 3-4 workouts I suggest:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts
  • And Add Walking On Rest Days

3. Fitness Level:

This is a Pregnancy-Friendly Workout Plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed.

4. Cost:

FREE! No sign up needed, this is a FREE Prenatal Workout Plan.

This Pregnancy Workout Plan is for anyone who:

  • Has been cleared for exercise during pregnancy. Many women can continue exercising during pregnancy if they were active pre-pregnancy. I always recommend checking with your doctor or midwife about the activity level that is appropriate for you and your pregnancy.
  • Is looking to maintain strength and cardiovascular health during pregnancy. 
  • Is looking to prevent or lessen the severity of pregnancy-related aches and pains through an exercise routine. Common pregnancy aches and pains include: round ligament pain, lower back pain, SI joint pain, sciatica nerve pain and more.
  • Is looking to prevent or lessen the severity of diastasis recti (separation of the abdominal walls) and increase transverse abdominis and pelvic floor strength. 

Early Pregnancy Workout Plan FAQs

Is It OK To Workout In Your First Trimester?

Generally, yes. If you are healthy and your pregnancy is normal, it is safe to continue regular physical activity. Pregnancy exercise can actually help decrease first trimester pregnancy symptoms like pregnancy fatigue and morning sickness.

What Are The Benefits Of Exercising During Pregnancy?

Regular exercise during pregnancy can help reduce backaches, improve sleep quality, and lower the risk of gestational diabetes in pregnant women (Mayo Clinic). There’s also some research that indicates that an active pregnancy provides a boost to baby’s brain and heart health as well (What To Expect).

What Is The Best Workout For Pregnancy?

Strength training and low impact moderate intensity cardio are the best form of pregnancy workouts. These both support healthy weight gain during pregnancy and can help reduce common pregnancy aches and pains. Many women also enjoy prenatal yoga classes during pregnancy.

What Exercises Should I Avoid In The First Trimester?

In general, you can continue your pre-pregnancy workouts through the first trimester. Exceptions include contact sports like horseback riding or ice hockey. You should also avoid getting ‘breathless’ during pregnancy workouts. It’s ok to raise your heart rate, but remember the ‘talk test.’ You should be able to comfortably hold a conversation with a friend while exercising during pregnancy.

What Are Your Favorite Fit Pregnancy Products?

From the maternity leggings I lived in, to my go-to nursing sports bra, you can find all of my favorite fit pregnancy products in this post. And I’ve compiled all of our pregnancy resources on this page.

First Trimester Workout Plan for early pregnancy calendar graphic

How To Download and Use This Prenatal Workout Plan

  1. Download the 1st Trimester Pregnancy Workout Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the workout on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: First Trimester Pregnancy Workout Plan.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
pregnant woman in her first trimester holding a dumbbell

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

First Trimester Workout Plan: WEEK 1

Week One of NML's first trimester workout plan

Day 1: 25-Minute Leg Supersets

Day 2: 25-Minute Arms and Abs

Day 3: 30-Minute First Trimester HIIT Workout

Day 4: 10-Minute First Trimester Abs OR 20-Minute Barre Class

Day 5: 8 Best Kettlebell Exercises

Day 6: 8 Best First Trimester Exercises

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

A Safe First Trimester Workout Plan (6 Days of Home Workouts!)

First Trimester Workout Plan: WEEK 2

Week two of NML's first trimester workout plan

Day 8: 40-Minute Legs and Butt Workout

Day 9: 25-Minute Arm and Back Workout

Day 10: 35-Minute Leg and Shoulder EMOM

Day 11: 5 Best Hip Flexor Stretches AND 5-Minute Beginner Abs

Day 12: 8 Best Kettlebell Leg Exercises

Day 13: 10-Minute Arms AND Walk/Jog OR 10-Minute Dynamic Stretch and Cardio

  • Workout Time: 10+ Minutes
  • Equipment: Dumbbells (10-minute arms) or No Equipment (dynamic stretch)
  • YouTube Links: 10-Minute Upper Body Workout or 10-Minute Dynamic Warm Up
  • Walk/Jog Distance: Personal preference. I like to aim for a 20-minute power walk either outdoors or on the treadmill.

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

First Trimester Workout Plan: WEEK 3

Week THREE of NML's first trimester workout plan

Day 15: 25-Minute Leg Supersets

Day 16: 25-Minute Arms and Abs

Day 17: 30-Minute First Trimester HIIT Workout

Day 18: 10-Minute First Trimester Abs OR 20-Minute Barre Class

Day 19: 40-Minute Low Impact Cardio and Unilateral Strength

Day 20: 8 Best First Trimester Exercises

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

First Trimester Workout Plan: WEEK 4

Week four of NML's first trimester workout plan

Day 22: 40-Minute Legs and Butt Workout

Day 23: 25-Minute Chest and Arm Workout

  • Workout Time: 25 Minutes
  • Equipment: Dumbbells (optional bench for push ups/planks)
  • YouTube Link: 25-Minute Chest and Arms

Day 24: 40-Minute Strength And Cardio Kickboxing

Day 25: 5 Best Hip Flexor Stretches AND 5-Minute Beginner Abs

Day 26: 7 Best Strength Training Exercises

Day 27: 10-Minute Legs AND Walk/Jog OR 10-Minute Dynamic Stretch and Cardio

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

More Pregnancy Resources

Share on Pinterest: First Trimester Prenatal Workout Calendar

Pin for pinterest: early pregnancy workout program graphic

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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