Jul 18, 2020
Captain Jes. Getting those miles in.
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Captain Jes. Getting those miles in.
Fit Pregnancy: My 2nd Trimester Workouts
Workouts done during 13-27 weeks of my pregnancy
I’m almost 27 weeks pregnant and approaching my 3rd trimester. Woohoo! Just like my first pregnancy in 2016, I’ve been very fortunate to have an easy pregnancy thus far. I haven’t experienced any nausea, excessive fatigue, leg cramps, swelling, hemorrhoids, headaches, heartburn, constipation or other symptoms that are common in most pregnant women.
This has allowed me to consistently train up to 6x a week. If you’ve been following my journey for a while, you’ll know that prior to getting pregnant, I would train 6x a week sometimes twice a day.
I thought I would share the workouts that I’ve been doing to stay fit and active during this pregnancy, along with sample weekly schedules.
So here goes.
Weekly Workout Schedule (13 - 17 weeks pregnant)
Sunday - 3.5 mile easy paced solo run
Monday - Active rest day focusing on mobility exercises
Tuesday - 3.5 mile stroller run
Wednesday - 45 min Spin Class
Thursday - 1hr Orange Theory Fitness Class
Friday - 45 min Spin Class
Saturday - 45 min Spin Class
Weekly Workout Schedule (18 - 22 weeks pregnant)
Sunday - Easy paced 5k run
Monday - 1hr Barre
Tuesday - 45 min Spin Class
Wednesday - Active rest
Thursday - 1hr Orange Theory Fitness Class
Friday - 45 min Spin Class
Saturday - 45 min Spin Class
Weekly Workout Schedule (23 - 27 weeks pregnant)
Sunday - Easy paced 5k run
Monday - Active rest day focusing on mobility exercises
Tuesday - 1hr Orange Theory Fitness Class
Wednesday - 45 min Spin Class
Thursday - 1hr Orange Theory Fitness Class
Friday - Yoga
Saturday - 45 min Spin Class
How I create my Weekly Workout Schedule?
So at the beginning of every week, I create a workout plan (like the ones above). They are based on my schedule, my husband’s schedule (so he can keep our toddler), my toddler, class availability, the weather and how my body is feeling.
My goal is to do at least 5 challenging workouts alternating between cardio & strength. I try to ensure that I have 3 days of cardio and 2 days of strength and then 1 day for yoga and/or mobility. But this doesn’t always workout as planned. Sometimes I might have a little more cardio and less strength and vice versa. For example last week during Thanksgiving, I took spin classes 5x and did 1 outdoor run. This was because all of the classes at other studios I wanted to attend were completely full. Also the temps outside were freezing for the most of the week and I didn’t feel like running outside in it.
About the Workouts:
Easy Paced Runs
I try to go out for an outdoor run 1-2x a week depending on the weather and schedule. As I get further along in my pregnancy I don’t run outside if it’s raining or snowing heavily or really cold. If it’s nice outside, I’ll do a stroller run with my toddler.
I typically do a 5k at a super easy pace (or what my running club likes to call ‘sexy pace’), which is 10:30+ min/mile. My pre-pregnancy pace was around 8:40 min/mile. My body can go faster but I overheat so quickly and my heart rate shoots up, which is a big no-no during pregnancy. So I aim to run at a conversational pace and have fun. If I feel like my heart rate is increasing too quickly at any point, like running up a hill, I take a walking break until it’s back to normal. I never ever attempt to push through a run. It’s just not worth it to me during pregnancy. I always do what feels right for my body.
A few people have asked if I wear a support belt during my runs and the answer is no. I didn’t wear one during my 1st pregnancy and I ran up to 41 weeks. However my bump is a lot larger this go around so if I feel I need one, I will definitely get it.
Orange Theory Fitness Class
I discovered Orange Theory Fitness classes while vacationing in Florida this past summer and fell in love! It’s a high intensity workout combination of treadmill running, rowing on a rowing machine & strength training using free weights or TRX straps. It’s coached by a trainer to upbeat music and no two workouts are ever the same. (I’ll have to do a blog post with a review on their studio at a later date). While the workouts are challenging, it’s been easy for me to modify moves that are no longer comfortable or reduce intensity that I perform various exercises. For example the treadmill running consists of speed intervals. Pre and early pregnancy I would run the entire way as instructed but as I got further along, I take walk breaks as my recovery.
So here’s an example of what the speed intervals might look like on the treadmill then vs now:
Pre-pregnancy - Base pace 6 mph, Push Pace 7.5 mph, All Out Pace - 9/10mph
During Pregnancy - Base pace 3.5-4 mph, Push pace 5.5-6mph, All Out Pace - 7-7.5 mph, Recovery pace 3mph
Spinning at Cyclebar
I love spinning and frequently used it to cross-train when I was training for races. I’ve done classes at all the well known spinning studios over the years but never heard of Cyclebar until I got it on Groupon. I’m so glad I found them because they are close to home and their spin classes are awesome! I started taking classes in March and used to compete to be number 1 on the leaderboard (and did it!) but as I got further along in my pregnancy, this was no longer my goal. I try to keep my heart rate at a manageable pace, which means that sometimes I have to skip the tap backs or arm presses. I still leave this workout drenched in sweat and smiling because I’m having so much fun. I’ll have to do a review on this studio as well at a later date.
Barre Class at Pure Barre
During my 1st pregnancy I took barre classes all the way to my 40th week and really enjoyed it.
During this pregnancy, I thought I would do the same and took numerous classes because I love the way it works your tiny little muscles to exhaustion. However when my class pack expired earlier this month, I didn’t renew it. Why? I just wasn’t enjoying it as much as before. I don’t know if it’s the slow pace or having to do way too many pregnancy modifications during the abs section of class, but I noticed that I kept watching the clock every time I went to class, which is never a good thing. Maybe I’ll feel differently in a few weeks and get another package but for now, I’ve decided to replace it with short pilates workouts I can do at home.
If I have to leave my house, especially during the cold winter months, I only want it to be for workouts that I absolutely enjoy.
Active Rest Days
I try to take things down a notch 1-2x a week by taking a rest day. I usually don’t completely take the day off unless I feel super tired. I try to incorporate short yoga workouts, mobility exercises and pelvic floor work at home.
I actually feel like my body needs more of this because it’s so beneficial to help prevent injuries, increase flexibility and prepare me for labor so I plan to incorporate it more during my 3rd trimester.
During the summer time, I would incorporate outdoor pool workouts because I have a pool in my neighborhood. Now that winter is here and the outdoor pools are closed, I would have to find an indoor pool to use and unfortunately there isn’t one close to my house so it looks like I won’t be doing that anymore.
So there you have it!
All of the workouts I’ve done during my 2nd trimester of pregnancy.
I’m hoping that I can continue to maintain my fit pregnancy schedule during my 3rd trimester.
If you’d like to see my daily fit pregnancy training, follow my stories on
And if you have questions, please feel free to shoot them over. I’d be happy to answer.
Be sure to connect with me on my other social media channels below:
* Disclaimer - This post is NOT an attempt to advise or encourage anyone, especially expectant mothers, to try my workouts or workout schedule. I am an athlete sharing my fit pregnancy journey. I am under the care of an OB GYN who is aware and okay with my workouts. Please consult your doctor before attempting any new workouts*
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Postmark Closet #2 Racing Buns
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Ayooo that last mile tho 👏