FREE 30-Day Pregnancy Workout Plan

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.

Download the Pregnancy Workout Plan Here!

Jump To 30-Day Prenatal Workout Plan

If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you also can view this Intro to Your 30-Day Pregnancy Workout Plan Video on Youtube here. 

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 (it’s our most popular workout video on YouTube).

To be honest, I created that pregnancy workout and all of my safe for pregnancy workouts, 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 for you!

Pregnancy Workouts At Home

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. 

Click here to jump to Pregnancy Workouts FAQs

pregnancy exercises incline push up

Exercise 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.
  • An Optional Mini Loop Resistance BandA great way to add intensity to low impact exercises.
  • An Optional Chair or Bench. Pregnant women may need additional balance support or to gradually modify exercises to an incline position as their belly grows.

pregnancy workout plan pdf

Click the Calendar graphic above, or click here to download your Pregnancy Workout Plan PDF.

*NOTE: If you’re having trouble clicking the workout links within the calendar, try viewing the calendar in Google Chrome. That’s the preferred browser for accessing all workouts and workout videos on this calendar.

How to Follow the 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. 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).
    3. You can also access all of the home workout videos on this pregnancy workout plan on YouTube via this YouTube Playlist: Pregnancy Workout Challenge.
    4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

Get all of our pregnancy workout plan FAQ’s and trainer tips here.

prenatal barre workout

Pregnancy Workout Plan | WEEK 1:

Pregnancy Workout Plan Week 1

Day 1: 30-Minute Prenatal Strength Training
Workout Time: 30 Minutes | Equipment: Dumbbells and Chair

Day 2: 15-Minute Low Impact HIIT Cardio and Prenatal Core Exercises
Workout Time: 25 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 3: 30-Minute Prenatal Strength Training Leg Day Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 4: Rest Day OR Recovery Flow Prenatal Yoga
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 5: 30-Minute Prental Upper Body Strength Training
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 6: 20-Minute Prenatal Barre Class
Workout Time: 20 Minutes | Equipment: Optional Light Dumbbells

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
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 9: 15-Minute Power Yoga (option to substitute Recovery Flow Prenatal Yoga especially in more advanced pregnancies) and Prenatal Ab Exercises
Workout Time: 25 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 10: Barre Legs + Thighs
Workout Time: 20 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 11: Rest Day OR Prenatal Yoga
Workout Time: 15 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 12: 10-Minute Mommy Cardio and 10-Minute Arms (x 1-2 rounds)
Workout Time: 20-30 Minutes | Equipment: Dumbbells

Day 13: 30-Minute Prenatal Cardio Barre (Youtube Exclusive)
Workout Time: 30 Minutes | Equipment: Bodyweight and Optional Chair

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
Workout Time: 30 Minutes | Equipment: Dumbbells and Chair

Day 16: 15-Minute Low Impact HIIT Cardio and Prenatal Core Exercises
Workout Time: 25 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 17: 30-Minute Prenatal Strength Training Leg Day Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 18: Rest Day OR Recovery Flow Prenatal Yoga
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 19: 30-Minute Prenatal Upper Body Strength Training
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 20: 20-Minute Prenatal Barre Class
Workout Time: 20 Minutes | Equipment: Optional Light Dumbbells

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
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 23: 15-Minute Low Impact Cardio Barre and Prenatal Ab Exercises
Workout Time: 25 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 24: 30-Minute Prenatal Strength + Cardio Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 25: Rest Day OR Prenatal Yoga
Workout Time: 15 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 26: 10-Minute Low Impact HIIT and 10-Minute Arms (x 1-2 rounds)
Workout Time: 20-30 Minutes | Equipment: Dumbbells

Day 27: 30-Minute Prenatal Cardio Barre (Youtube Exclusive)
Workout Time: 30 Minutes | Equipment: Bodyweight and Optional Chair

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
Workout Time: 30 Minutes | Equipment: Dumbbells and Chair

Day 30: 20-Minute Prenatal Barre
Workout Time: 20 Minutes | Equipment: Optional Light Dumbbells

pregnancy workouts online

Pregnancy Workouts FAQs

I get a lot of questions about the workouts I did during pregnancy, how I adapted workouts for pregnancy, what exercises are safe during pregnancy….I get it!

I remember being both totally overwhelmed with the amount of information and underwhelmed with real answers to my questions about working out while pregnant!

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

Is it OK to workout in your first trimester?

Yes. If you have a normal pregnancy it is ok to workout in the first trimester, 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 (and see next question)…

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.

Note, in most cases exercise is safe during pregnancy. Exercise does not put you at risk for miscarriage in a normal pregnancy.

But 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 is born.

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 above, each pregnancy is different. It also depends on whether it’s your first, second, third or more pregnancy (and whether you have pre-existing conditions like Diastasis Recti).

The first exercise I start modifying during exercise is usually core work and pushups. I suggest these resources:

  1. 7 Ways to Modify A Push Up
  2. 7 Ab Exercises that are Safe for Pregnancy
  3. 5 Exercises to Avoid During Pregnancy
  4. The 5 Best Pregnancy Exercises for Every Trimester

Are there any exercises I should avoid during pregnancy?

  1. Lying on your stomach and belly down postures.
  2. Upward facing dog, deep back bends and abdominal overextension.
  3. Crunches and abdominal twisting.
  4. Any exercise that causes coning or doming in your mid-section.

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 myfavorite pregnancy products in this blog post!

Pin this 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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