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FREE Pregnancy Workout Plan | 30 Days of Prenatal Workouts

Stay active during pregnancy with this FREE, 30-Day Pregnancy Workout Plan! This prenatal workout plan is designed for expecting moms who were active pre-pregnancy and are looking for a structured workout program to maintain strength and muscle tone during pregnancy. This pregnancy workout plan includes 30 days of low-impact (but still challenging) pregnancy workouts, perfect for the first, second and third trimesters.

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Download Your FREE Workout Plan Here

Download the PDF calendar for this 30-day pregnancy workout plan so you can easily access your daily workouts. Safe for all trimesters of pregnancy.
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This pregnancy workout plan was created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training.

This might be my most requested home workout plan yet — 30 days of safe pregnancy exercises and prenatal workouts!

Chances are you’ve found this post because you tried my 30-Minute Pregnancy Workout Video on YouTube. To be honest, I created that pregnancy workout and all of my pregnancy workouts and plans out of my own discontentment with existing pregnancy workouts online.

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. 

If that sounds familiar, this prenatal workout plan is for you!

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 truly does know best.

pregnant woman performing a bird dog single arm back row with dummbells

30 Day Workout 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.

Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.

2. Time Requirement: 

Varies from 10-30 minutes a day, 5-6 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

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 as well, but 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. 

Pregnancy Workout Plan FAQs

Is It OK To Workout In Your First Trimester?

Generally, yes. If you have a normal pregnancy it is ok to workout in the first trimester and it’s encouraged! Especially if you were active prior to pregnancy. Working out can actually help decrease first trimester pregnancy symptoms like pregnancy fatigue and nausea.

What Are The Benefits Of Exercising During Pregnancy?

Physical activity during pregnancy can help reduce backaches, help you sleep better, and lower the risk of gestational diabetes (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! Weight gain is a natural part of pregnancy. If you stop strength training during pregnancy you’ll ultimately be the weakest when your body is at its heaviest weight. This puts you at risk for injury and common pregnancy pains like low back pain. Pregnancy is NOT the time to exercise for weight loss. That said, proper exercise during pregnancy will likely help with labor and delivery, as well as weight loss after the delivery of your baby. Again, in most cases exercise is safe during pregnancy and does not put you at risk for miscarriage in a normal pregnancy.

How Can I Modify Exercises As My Pregnancy Progresses?

I filmed a Facebook Live video which you can find in this post explaining a couple ways you can know if an exercise is still safe pregnancy. As I mentioned, each pregnancy is different. It also depends on whether it’s your first pregnancy, second, third, etc. (and whether you have pre-existing conditions like Diastasis Recti). The first exercise I start modifying is usually core work and pushups. I suggest these resources: 7 Ways to Modify A Push Up, 8 Pregnancy Core Exercises, 5 Exercises to Avoid During Pregnancy, The 5 Best Pregnancy Exercises for Every Trimester.

Are There Any Exercises I Should Avoid During Pregnancy?

You generally want to avoid lying on your stomach and belly-down postures, upward facing dog, deep back bends and abdominal overextension, crunches and abdominal twisting, and any exercise that causes coning or doming in your midsection. 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 pregnancy products and more pregnancy resources on this page.

Program FAQs

Want to know more about adapting this plan? Check out our FAQ page.
Get Some Answers
pregnancy workout plan pdf

How To Download and Use This Prenatal Workout Plan

  1. Download the 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. NOTE: this plan includes a mix of guided, follow-along workout videos AND “move at your pace” workouts (these will include a 1-minute demonstration video of all the moves, and picture collages of each move). 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: Pregnancy Workout Challenge.
  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.

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

Pregnancy Workout Plan: WEEK 1

Pregnancy Workout Plan Week 1

Day 1: 30-Minute Prenatal Strength Training

Day 2: 15-Minute Prenatal Bodyweight Workout (Low Impact Cardio) AND 8 Pregnancy Core Exercises

Day 3: 30-Minute Prenatal Strength Training Leg Day Workout

Day 4: Rest Day OR Recovery Flow Prenatal Yoga

Day 5: 30-Minute Prenatal Upper Body Strength Training

Day 6: 20-Minute Prenatal Barre Class

Day 7: Rest Day, Active Recovery AND Optional Foam Rolling for Pregnancy

Pregnancy Workout Plan: WEEK 2

Pregnancy Workout Plan Week 2

Day 8: 7 Best Strength Training Exercises for Women

Day 9: 15-Minute Power Yoga (option to substitute Recovery Flow Prenatal Yoga especially in more advanced pregnancies) AND 8 Pregnancy Core Exercises

Day 10: Barre Legs + Thighs

Day 11: Rest Day OR Prenatal Yoga

  • Workout Time: 15 Minutes
  • Equipment: No Equipment, Bodyweight Workout
  • YouTube Link: Prenatal Yoga

Day 12: 10-Minute Mommy Cardio (OR sub 10-Minute Beginner Cardio if you prefer full-length videos) AND 10-Minute Arms (x 1-2 rounds)

Day 13: 30-Minute Prenatal Cardio Barre (YouTube Exclusive)

Day 14: Rest Day, Active Recovery AND Optional Foam Rolling for Pregnancy

Pregnancy Workout Plan: WEEK 3

Pregnancy Workout Plan Week 3

Day 15: 30-Minute Prenatal Strength Training

Day 16: 15-Minute Prenatal Bodyweight Workout (Low Impact Cardio) AND 8 Pregnancy Core Exercises

Day 17: 30-Minute Prenatal Strength Training Leg Day Workout

Day 18: Rest Day OR Recovery Flow Prenatal Yoga

Day 19: 30-Minute Prenatal Upper Body Strength Training

Day 20: 20-Minute Prenatal Barre Class

Day 21: Rest Day, Active Recovery AND Optional Foam Rolling for Pregnancy

Pregnancy Workout Plan: WEEK 4

pregnancy workout plan week 4

Day 22: 7 Best Strength Training Exercises for Women

Day 23: 15-Minute Low Impact Cardio Barre AND 8 Pregnancy Core Exercises

Day 24: 30-Minute Prenatal Strength + Cardio Workout

Day 25: Rest Day OR Prenatal Yoga

  • Workout Time: 15 Minutes
  • Equipment: No Equipment, Bodyweight Workout
  • YouTube Link: Prenatal Yoga

Day 26: 10-Minute Low Impact HIIT AND 10-Minute Arms (x 1-2 rounds)

Day 27: 30-Minute Prenatal Cardio Barre (YouTube Exclusive)

Day 28: Rest Day, Active Recovery and Optional Foam Rolling for Pregnancy

Pregnancy Workout Plan: WEEK 5

Pregnancy Workout Plan Week 5

Day 29: 30-Minute Prenatal Strength Training

Day 30: 20-Minute Prenatal Barre

Wondering Which Workout Program To Do Next?

  • Save our Postpartum Workout Plan for after baby arrives! A free, 30-day postpartum workout plan with daily guided workout videos to help you rebuild core and full body strength after baby.

More FREE Workout Programs

Share on Pinterest: Pregnancy Workout Calendar

30 Day Pregnancy Workout Plan

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, LLC recommends that you consult with your physician. Nourish Move Love, LLC 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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