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More Pregnancy Workout Modifications: Weeks 22-26

Guys, things are getting weird. And by “weird,” I mean pretty darn obviously different. Um, I have a giant bump to maneuver around and to ensure stays safe when working out! I know, it’s sooo Captain Obvious, and I knew it was coming, but, dude, weird. (In a really fun way.)

pregnancy-workout-modifications

A month ago, I shared my frustration at pregnancy workout recommendations, and then shared my own pregnancy workout modifications just so that you could see an example of what was working for me. (Like I said in that post, remember to do what’s right for YOU; I’m not giving advice here, just sharing my experience.) I promised an update of how workouts were going, and now that the bump is really popping, I thought now was a good time to do so!

My Pregnancy Workout Modifications: Weeks 22-26

Weeks 22-23: Not a ton of changes from the previous weeks, but running anything more than a mile or two is getting uncomfortable — especially if she’s sitting on my bladder, which is pretty often.

  • Pull-ups: Modified to body rows
  • Push-ups: Modified from knees (if there are only a few in a workout, I’ll do full ones on my toes with my hands and feet on weighted plates to leave room for my belly)
  • Burpees: Baby hop at the end and step feet back out and in for the push-up portion (from knees)
  • Box jumps: Modified to step-ups on one box below my pre-pregnancy box-jump height
  • Kettlebells: One weight down from pre-pregnancy
  • Olympic lifts: Reduced weight by about 25 percent
  • Jump rope: Small jumps without the rope
  • General weight-lifting: Reduced weight by about 25 percent
  • General cardio (running, rowing, bike): Reduced pace/speed/intensity
  • Ab exercises: Swap ab exercises for either planks or waiter bows (occasionally I’ll even swap them for squats if the workout doesn’t have much leg work)

Weeks 24-25: I’m looking quintessentially pregnant now (strangers are commenting and asking when I’m due, what we’re having, etc.), and I’m well aware that many of the moves I’m doing are going to need to be greatly modified or taken out of the rotation altogether soon.

  • Pull-ups: Modified to body rows
  • Push-ups: Modified from knees (if there are only a few in a workout, I’ll do full ones on my toes with my hands and feet on weighted plates to leave room for my belly)
  • Burpees: Baby hop at the end and step feet back out and in for the push-up portion (from knees)
  • Box jumps: Modified to step-ups on two boxes below my pre-pregnancy box-jump height
  • Kettlebells: Single-handed only, one or two weights down from pre-pregnancy
  • Olympic lifts: Reduced weight by about 30 percent
  • Jump rope: Small jumps without the rope
  • General weight-lifting: Reduced weight by about 30 percent
  • General cardio (running, rowing, bike): Reduced pace/speed/intensity
  • Ab exercises: Swap ab exercises for either planks or waiter bows (occasionally I’ll even swap them for squats if the workout doesn’t have much leg work)

Weeks 26-27: I’ll be 26 weeks pregnant tomorrow and nearing the end of my second trimester (ahhh!). Here’s my plan for the next two weeks.

  • Pull-ups: Modified to body rows
  • Push-ups: Modified from knees
  • Burpees: Step feet back out and in for the push-up portion (from knees), no hop
  • Box jumps: Modified to step-ups on two boxes below my pre-pregnancy box-jump height
  • Kettlebells: Single-handed swings only, two weights down from pre-pregnancy
  • Olympic lifts: Barbells no longer used, subbed in dumbbells at 30 to 40 percent weight reduction
  • Jump rope: Marching in place
  • General weight-lifting: Reduced weight by about 30 to 40 percent as needed
  • General cardio (running, bike): Reduced pace/speed/intensity — stopped rowing altogether (no room with the belly!)
  • Ab exercises: Swap ab exercises for waiter bows or squats if the workout doesn’t have much leg work

To prevent diastasis recti, in the third trimester, I expect to move my push-ups and burpees to the wall and to incorporate some of these core strength moves in for my ab exercises. Not sure how much longer the running will last either. We shall see — and I shall share in another month!

Overall though, I’m really enjoying what my body allows me to do now. I still feel like I’m getting a great workout most days of the week, and that those workouts are giving me energy — not draining me. Also, since I know I’m going to be more and more limited in what I can do as each week goes by, I’m being super grateful of what I can do now. Definitely a new journey! And, man, oh, man, am I HUNGRY. The one thing that competes with workout hunger? Pregnancy hunger.

Mamas, did your second trimester workouts look like this? What can I expect in the third trimester? Besides, ya know, more peeing, hunger and heart burn? —Jenn

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1 Comment
  1. Tywana says:

    Oh how I remember these days with my two pregnancies!! Enjoy 🙂