As I'm entering w.38, here is what I currently do at the gym:
- 10min walking on treadmill with ~2% incline. Speed depends a bit on how I'm feeling that day. I combine this with the pelvic floor "squeeze", usually 10-15 repetitions of about 20sec each
- 20-30 min strength training, either upper or lower body (up until last week I would do full body every session but now I'm a bit slower so decided to split it up.
Lower body:
* Goblet squats with kettlebell & miniband above the knees, 3x15
* Romanian deadlift with kettlebells/dumbbells, 3x12
* Clamshell with miniband above the knees, 3x20
* Standing kickbacks with miniband above ankles, 3x15
* Shallow curtsy lunges with kettlebells/dumbbells, 3x10
Upper body:
* Kettlebell rowing, 3x12
* Upright row with kettlebell, 3x12
* Bicep curls with dumbbells, 3x10
* Floor chest press with kettlebell/dumbbell, 3x12
* Inverted row, 3*12
In both sessions I like to also include Alternating arm & leg raise (3x12) for core stability