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Pregnancy Fitness - Intermediate 3x/wk - 2nd Tri


This is a second trimester, 14 week, pregnancy fitness program designed for intermediate lifters who have about 3-4 hours to exercise per week. It includes a warm-up to perform before each strength session, 3 strength sessions, and cardio recommendations for each of the 14 weeks in the second trimester. All recommendations are based on the latest evidence as to what is safe and effective during pregnancy and this spreadsheet includes instruction and second trimester considerations sheets. **All pregnant women are advised to get cleared for exercise by their healthcare provider before beginning a new exercise program.**

You can also join this program via the mobile app.


  • Emily Brownlee

    Emily Brownlee




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