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Third Trimester Pregnancy Workout Modifications: Weeks 27-32

Yep. I’m feeling — and looking — pretty pregnant these days! Now officially in my third trimester and with far less than three months to go, I’m sporting some of the stereotypical pregnancy symptoms these days: swollen feet and hands, a few cravings (lately cranberries and anything pickled — but not together), and doing things like tying my shoes has become much, much more of a workout than it used to be.

pregnancy-workout-modifications

That said, walking and prenatal yoga have felt AWESOME lately, so I’ve been doing 10 to 20 minutes of that pretty much on the daily. I’ve also been getting to the Fit Pit three times a week for extremely modified workouts, and they’re really helping me to feel more, well, me. Besides me just loving my gym’s environment and people, I’ve found that on days that I don’t move as much, I don’t have as much energy, I’m a bit more moody and things in the ol’ digestive region don’t work as well. So although I’ve certainly taken the intensity down A TON (see my previous week’s pregnancy workout modifications here and here), it’s still a ritual I love. Plus, I know that once the newest FBG makes her arrival, it’ll be a bit more challenging for Ryan and I to go to the gym together. So I’m soaking up my gym time as much as I can while still listening to my body!

Weeks 27-28: I’m in the third tri and have kept the modifications coming. Nothing from a plank position for me any more (avoiding this at all costs) and no jumping!

Pull-ups: Modified to body rows
Push-ups: Standing ring push-ups (changing the angle to make it easier or harder depending on how I feel that day)
Burpees: Squat followed by a standing ring push-up
Box jumps: Modified to step-ups on two boxes below my pre-pregnancy box-jump height
Kettlebells: Suitcase squats done with one weight down from my usual pre-pregnancy kettlebell
Olympic lifts: All done with dumbbells — usually 15-pound ones
Jump rope: Stationary biking
General weight-lifting: Reduced weight by about 30 to 40 percent as needed
General cardio (jogging, bike): Reduced pace/speed/intensity, max of one mile jogging
Ab exercises: Subbed out for foam rolling and extra stretching

Weeks 29-30: Pretty similar to the week before except I’ve dropped the weights further and running is at a serious minimum. So far it’s just been jogging to one end of the gym and back.

Pull-ups: Modified to body rows
Push-ups: Standing ring push-ups (changing the angle to make it easier or harder depending on how I feel that day)
Burpees: Squat followed by a standing ring push-up
Box jumps: Modified to step-ups on two boxes below my pre-pregnancy box-jump height
Kettlebells: Suitcase squat done with one weight down from my usual pre-pregnancy kettlebell
Olympic lifts: All done with dumbbells — usually 15-pound ones
Jump rope: Stationary biking
General weight-lifting: Reduced weight by about 40 to 50 percent as needed
General cardio (jogging, bike): Jump on the stationary bike for pretty much all running, unless it’s a short distance (half mile or less), in which I just go slowly and walk if need be
Ab exercises: Subbed out for foam rolling and extra stretching

Weeks 31-32: I’ll be 31 weeks tomorrow, and here’s the plan. As always, listening to my body comes first!

Pull-ups: Modified to body rows (angle is less steep as the weeks progress)
Push-ups: Standing ring push-ups (changing the angle to make it easier or harder depending on how I feel that day)
Burpees: Squat followed by a standing ring or wall push-up
Box jumps: Modified to step-ups on three boxes below my pre-pregnancy box-jump height
Kettlebells: Suitcase squat done with two weights down from my usual pre-pregnancy kettlebell
Olympic lifts: All done with dumbbells — usually 15-pound or 12-pound ones
Jump rope: Stationary biking
General weight-lifting: Reduced weight by about 50 percent or as needed
General cardio (jogging, bike): Jump on the stationary bike for pretty much all running, unless it’s a short distance (quarter mile or less), in which I just go slowly and walk if need be
Ab exercises: Subbed out for foam rolling and extra stretching

Moms who have been there: What should I expect after 32 weeks?! I hope to get in a little more gym/walking/yoga time, but if my body says “chill,” I’ll do it! Jenn

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7 Comments
  1. Melissa says:

    Looking fabulous!!

    1. Jenn says:

      Thanks, Meslissa! 🙂

      —FBG Jenn

  2. Kelly says:

    For me it wasn’t till 33-34 weeks where I slowed right down. Now at 38 it’s uncomfortable so I don’t get out for long dog walks everyday. I haven’t done enough yoga, but back on the weights after 18 weeks of placenta previa. It cleared up last minute! Good luck but don’t feel bad for taking days off!

    1. Jenn says:

      Great advice, Kelly! I definitely need more rest these days. 🙂

      —FBG Jenn

  3. You should add “getting out of a car that’s too low to the ground” that’s great exercise when you’re 32 weeks pregnant! 🙂

    1. Jenn says:

      Lol — love it! Along with “tying your shoes.” 🙂

      —FBG Jenn

  4. Jennifer G says:

    Thank you for posting this, Jenn! I’m 28 weeks right now and it was nice to see somebody else is having a hard time tying their shoes already. I went for a 12 (6 miles each way) mile bike ride at the beach this weekend and it made me feel “like my old self” – I am trying to soak up those moments with my hubby too. -Jennifer Gallagher (www.TheLAGoodWife.com)