My Pregnancy At-Home Fitness Routine!

Maintaining your fitness during pregnancy can be a daunting task, especially when up against morning sickness, constant fatigue, and feeling like you are fighting an uphill battle with your growing baby bump! However, since I am planning an unmedicated vaginal delivery (fingers crossed!) I felt like I needed to be as physically prepared for the day as possible. Here are a few tools I’ve found helpful for staying strong during these last 34 weeks!

Now, before I go into my pregnancy routine, I want to give a disclaimer about my pre-pregnancy fitness. I was a collegiate volleyball player and although I no longer play at anywhere near that level, I have consistently gone to the gym anywhere from 2-4 times a week for the last few years. When I moved to Japan I didn’t have access to a gym, so I was using Kayla Itsines BBG Program and running frequently for about 6 months before getting pregnant. This is a HIIT (High Intensity Interval Training) program that I found really challenging, but had great results with! At that time I was working out about five times per week. Anyways, basically I was feeling like I was in pretty good shape when I got pregnant…but then something happened…

The First Trimester!

As with many people, my fitness routine quickly fell off once I started dealing with morning sickness and fatigue (you can read more about my first trimester experience here). I definitely did not have the energy to continue the HIIT workouts I was used to. However, I still wanted to do my best to maintain what I had worked so hard for. In the first trimester I switched to a new workout app, Nike+ Training Club. Some of my favorite aspects of this app are:

  • There are a variety of workouts with different focuses and intensities, so you never get bored!
  • Most of the workouts require little to no equipment and not much space. I recommend having at least a yoga mat though!
  • The workouts are created and demonstrated by real trainers and athletes. You can see a video demonstration and also hear the trainer telling you how to accomplish the move.
  • The app tracks which workouts you’ve completed and gives you recommendations based on that.
  • You can choose between 15, 30, and 45 minute workouts.
  • It’s free!

Here’s a quick rundown of how the app works:

Once you sign up and log in, the app will give you some workout recommendations depending on your fitness level.  The app can also create a fitness plan for you! I haven’t tried it yet but it looks like it would be a great place to start.

You can also browse the workouts by focus (strength, endurance, or mobility) or by type.

Once you begin a workout, an instructor will demonstrate each move for you through video. The app also keeps track of the time for each move. Note: Some workouts are based on repetitions instead of time, but I personally prefer the time-based ones while pregnant in case I have to slow down and only do a few good reps instead of killing myself to finish the recommended amount! 


Now to my pregnancy fitness routine…

First Trimester Weekly Fitness Goals:

  • Do at least two Nike+ Training Club  low/moderate intensity workouts
  • Do one outdoor run

Some of my favorite first trimester Nike+ Training Club workouts were:

  • Open Rotation – 15 mins (Low)
  • Extend Your Range – 15 mins (Moderate)
  • 360 Degrees Stronger – 30 mins (Moderate)
  • Powered by Strength – 45 mins (High) I only had energy for this one day though! 
  • Wake up Warrior – 15 mins (Low)
  • Ab and Butt 2.0 – 30 mins(Moderate)

In general, I just did whatever workout I felt like I could do on that particular day. Most days that meant no workout, but seeing an interesting workout on the app helped me stay motivated.

Second Trimester Weekly Fitness Goals:

  • Do at least three Nike+ Training Club workouts
  • Bike or walk as much as possible every day

During the second trimester, I pretty much stopped running because I honestly felt strange running outside with a baby bump! But, I tried to do more workouts to make up for that since I had more energy during this trimester.

Some of my favorite second trimester Nike+ Training Club workouts were:

  • Opening Time – 15 mins (Low)
  • Drill Essentials – 15 mins (Low)
  • Cut to the Core – 30 mins (Moderate)
  • 360 Degrees Stronger – 30 mins (Moderate)
  • Equipment Essentials – 30 mins (Moderate)
  • No Speed Limit – 30 mins (Moderate)
  • Burn Through the Core – 45 mins (Moderate)
  • Leaner Legs 2.0 – 15 mins (Moderate)

Note: I pretty much was able to do all the exercises in each workout, but if I ever felt uncomfortable, I would either do less repetitions or change the exercise to something I could do. This was particularly true with some of the ab exercises since I felt some were too straining for my growing belly. 

Third Trimester Weekly Fitness Goals:

  • Do three Nike+ Training Club workouts per week (one each of mobility, strength, and endurance)
  • Attend a prenatal pilates class once per week

Now that I am in the third trimester, I still feel like I have a lot of energy. In fact, I am realizing my fitness goals keep increasing as time goes on! However, I wanted to be more specific with my workouts so I am making sure to do a mobility, strength, and endurance workout every week.

Some of my favorite third trimester workouts are:

  • Body Flexor 2.0 – 30 mins (Moderate)
  • Motion to Burn – 30 mins (Moderate)
  • Floor to Core – 30 mins (Low)

Prenatal Pilates

I’ve never been much for workout classes, but in order to strengthen my pelvic floor muscles and increase my flexibility, I added a prenatal pilates class to my workout regime once a week. If you are in Tokyo, I highly recommend My Body My Pilates in Minami Azabu! I’ve seen a huge difference in my posture and flexibility since attending and I am hoping to continue throughout my third trimester and beyond. My Body My Pilates also offers a postnatal class I hope to take!

You can find out more about My Body My Pilates on their website:
And that’s it!
I hope some of this information has been helpful to anyone looking for workout inspiration during pregnancy! It can be hard to maintain your fitness with so many other things to think about, but I am hoping my commitment will be worth it on the day baby decides to come!

3 thoughts on “My Pregnancy At-Home Fitness Routine!

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