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My Third Trimester Twin Pregnancy Workout Modifications

At the time of this writing, I am happy to say that I am officially in my third trimester with twins!

And, if I thought I was tired or uncomfortable before, well, that ain’t nothing compared to measuring well over full-term with — hopefully — still weeks to go!

While some days I’ve had decent energy, other days I’ve been WIPED. And, really, each and every day being on my feet for any extended period of time (say, more than 10 minutes) has been uncomfortable. So, as you’d expect, workouts have continued to ramp way, way down and are highly dependent on how I feel.

As a reminder, at week 13 (see my first trimester twin pregnancy workout modifications here), my OBGYN nixed all high-impact activities for me to avoid pre-term labor. Pre-pregnancy I’d been doing two high-intensity Fit Pit workouts a week, plus one to two Orangetheory Fitness classes, and regular dog walks. Here’s how I modified in the second trimester.

As I did in my last posts with my twin pregnancy workout modifications, let me stress: this is what I did and what’s been working for me. I hope that it’s helpful for others as an example of how things can be modified. But! Every mama is different, and so are our babies, so talk to your doctor, listen to your body, and adjust as YOU need to.

So, with that, here are my twin pregnancy workout modifications for the third (ah!) trimester!

My Third Trimester Twin Pregnancy Workout Modifications

Weeks 28-29: I got slammed with a cold, which — paired with the fact that my belly was really measuring 36 weeks — really, really slowed me down. The belly also took a LOT of things out of my workout options including: the bike, walking quickly for more than 200 meters, push-ups on a box (moved to rings so I could be more upright), burpees, kettlebells, wall ball, and lunges — among other changes noted below.

  • Pull-ups: Modified to body rows
  • Push-ups: Modified to standing with rings / TRX
  • Box jumps: Modified to step-ups on a low box
  • Olympic lifts: Reduced weight by about 70 percent; use dumbbells instead
  • Jump rope: Modified to marching in place
  • General weight-lifting: Reduced weight by about 70 percent
  • General cardio (running, rowing, bike): All modified to walking (no more than 200 meters at a quick pace)
  • Ab exercises: none except Kegels

Weeks 30-32: I felt really pretty great energy-wise during week 30. And pretty decent during week 31 and 32. That said, my feet continue to get tired and achy when I stood, so much of my weight-lifting was done seated whenever possible. Doing two workouts a week, max.

  • Pull-ups: Modified to body rows
  • Push-ups: Modified to standing with rings / TRX
  • Box jumps: Modified to step-ups on a low box
  • Olympic lifts: Reduced weight by about 70 percent; use dumbbells instead and seated if possible
  • Jump rope: Modified to marching in place
  • General weight-lifting: Reduced weight by about 70 percent
  • General cardio (running, rowing, bike): All modified to walking (no more than 200 meters, flat if possible)
  • Ab exercises: none except Kegels

Weeks 33-34: At 33 weeks I was measuring 44 weeks (which is hilarious and insane and felt about right), and feeling, well, VERY uncomfortable. I was often short of breath and basic household tasks like laundry and dishes felt like a workout. So, here’s what I did one or two times a week — plus showering. Because at this point, showering is a serious workout.

  • Pull-ups: Modified to body rows
  • Push-ups: Modified to body rows instead
  • Box jumps: Modified to step-ups on a very low box
  • Olympic lifts: Sub with thrusters or seated overhead presses with 12.5-lb dumbbells
  • Jump rope: Modified to marching in place
  • General weight-lifting: Reduced weight by about 70 percent
  • General cardio (running, rowing, bike): All modified to walking (no more than 200 meters, flat if possible)
  • Ab exercises: none except Kegels

Week 35: Workouts … ha! Seeing that I’m in the home stretch and simply getting dressed and doing the dishes feels like an accomplishment worth celebrating, all formal workouts have been nixed. Now, it’s all about managing my energy to keep up with my 4-year-old daughter and get in a shower (see weeks 33 to 34).

Hey, I showered!

Weeks 36-37: SO happy and grateful that I’ve made it this far! Week 36 and beyond is a big milestone with twins and because I’d been having some irregular stop-and-go contractions, I’ve been limited to light activity only. So, lots of naps, couch time, and rest. At this point, getting dressed feels like a workout, and I have about three tops that will even barely cover my bump. Twin pregnancy is no joke, yo, NO JOKE.

EDITOR’S NOTE: THE BABIES ARE HERE

My Third Trimester Twin Pregnancy Workout at Home

Here’s a very quick and simple workout I’d been doing at home with my TRX in the beginning to the middle of my third tri. I’d warm up with a five-minute walk and then do three sets of:

  • 15 body rows with TRX
  • 15 push-ups with TRX
  • 15 body squats

Then, some stretching!

A little added perspective on this trimester with twins: I really didn’t think I’d be working out much more than walking past week 28, but I found that getting to the gym or busting out the TRX at home to do just a little bit of upper-body work, plus a few easy squats, and a short walk did give me a mood boost. Plus, it helped strengthen my body so that it could adjust and better align to the rapid weight gain (particularly those body rows — they’ve really benefited my posture!). It’s also helped with my swelling, which started increasing as the weather got warmer and as the days ticked by. Short workouts and just going to the gym also helped make my life feel more normal, especially as I knew it was about to be turned upside down by two new itty bitty people.

That all said, by week 35 (which — again — I’m SO thankful to make it so long with twins), even a short walk and some strength training was too taxing. And, clearly, after that, even a lot of normal light activity felt like a lot.

As always, gotta listen to that body and do what feels best and right for you and those babies! –Jenn

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