Today, I want to share a home prenatal workout that can be safely done in the second trimester. I’m 6 months pregnant or in my 26th week of pregnancy. Importantly, ANYONE can do this workout–just adjust your intensity!
A CrossFit update.
You know how much I love it, but I put my CrossFit Omaha membership on hold until after the baby. I had to modify the WOD’s a great deal and was having a tough time telling myself to “ease up” in a group environment! Additionally, because I teach and train, I have access to a gym.
As I mentioned before, CrossFitMom.com is a fantastic resource for women considering getting pregnant, currently pregnant or postpartum that want to scale WOD’s accordingly.
Let’s get started! Here’s a 6 month belly shot for extra motivation. Ha!
This WOD is a 20 minute AMRAP which means in 20 minutes you try to get in as many rounds as possible.
- 30 air squats
- 20 modified push-ups
- 15 dead lifts (I’m using a 50 lbs. kettlebell)
- 10 half burpees
Keep going until your 20 minutes have expired. For those of you without a belly, feel free to sub full push-ups for modified and full burpees for half burpees.
Let’s talk gear:
For the video I’m wearing the Reebok PWR Wide Strap long bra top, CrossFit Forging Elite Fitness Print Capri, and RealFlex Fusion TR’s.
Like I mentioned in this post, the long bra top gives comfortably with my belly, and you know I’m a fan of the RealFlex Fusions. Let’s talk about these capris!
First of all, I’m in love with the print! These are slim-fit and noticeably smaller than my Chase capris, so I wasn’t sure I could get them on (especially now!). But, they fit fantastic and feel so supportive–like everything is “held into place” if you know what I mean!
Made with PlayDry material, so they are moisture wicking and in a dark shade of grey that hides sweat. The waistband sits low and is wide-also flattering.
You may also like:
Prenatal Fitness Home Workout No. 1 (no equipment)
Prenatal Fitness Home Workout No. 2 (dumbbells)
I also updated my FITNESS tab to include Prenatal Workouts! And, check out the latest on all things baby on the baby page.
Your turn:
Do you own bold or neutral workout gear?
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*Disclaimer: Although I am a NSCA-CSCS, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.
This looks like a great workout. Thanks for sharing! When did you first start altering your workouts for baby?
Tiff recently posted..Sometimes You Feel Like a Nut
HI Tiff–I didn’t have to change my training during my first trimester and did supine abs up until 15 weeks. I did full burpees till it was uncomfortable to be on my belly. After that, I was more conscious of intensity and making sure I could talk & workout–the 140 bpm doesn’t take into account previous physical fitness, etc.
Love the workout (I’m not pregnant, but I’m totally doing this!) and the outfit. Just so I can kinda scale my results to something, how many rounds would you say is average to get it?
Avery @ Southern Belle Living Well recently posted..Things Healthy Living Bloggers Say
Hi Avery! Rounds are completely based on work capacity. I got really slowed down by the push-ups, but can make up ground on the other movements. Since you aren’t pregnant, you could do the full burpees!
I’m not pregnant now (and won’t ever be again!!) but I have had 3 children in the last 10 years and am finally getting my fitness groove back so this is a perfect starter CrossFit WOD for me! So far, my workout gear is pretty neutral tho I did splurge on hot pink running shoes this weekend!
Jessica Cornman recently posted..{WIP-FO} 2.6.13
Great! Let me know what you think Jessica!! And, I bet your shoes are rad!!
Going to try this! Pretty funny that my first crossfit attempt will be preggers. LOL. LOVE those capris!
I’m so excited! Let me know what you think–the push-ups really slowed me down!
I love that you’re sharing so many prenatal workouts… you’re such a great example of a healthy pregnancy. Sharing this!
Laura @ Mommy Run Fast recently posted..Heart Rate Monitor Giveaway
Thank you so much for sharing Laura!! You are an amazing example of a fit mom! Inspiring me!
I was just talking to my trainer last week about being able to workout while preggers! I love seeing that modifications can be made to “tough” workouts! You look fabulous, by the way! And I am with you on the capris!
Kimberly recently posted..Magazine Inspiration
That’s wonderful! I hope your trainer encourages you to keeping working out while pregnant! I have been feeling amazing the entire time and I know that’s a big reason why!
Great workout! Us pregnant mommas need to have options and this is suitable for any pregnant girl.
Looking amazing! Keep up the amazing workouts!
Katie @momslrb recently posted..Saucony Virrata…Find Your Strong!
We do need to have options right?!
I love having you and other preggers to keep me motivated!! 
awwwww love your belly! Great WOD! I would totally do that on my own even now! However I don’t know about a 50lb KB. I’m not quite there yet… maybe 40lb.
beka @ rebecca roams recently posted..The 2nd best thing to running…
I bet that 50 lbs is in your near future!!
And, thank you–I’m embracing the belly!
My workout clothes tend to come from on old stash of Patagonia sales and volunteer shirts. While I might prefer more mellow colors (Patagonia shirts), it seems that some races prefer “in your face” colored volunteer ones. That’s fine.
In fact at Buffalo Springs Lake 70.3 last year, they ran out of medium shirts so I got a large. It was large enough to fit me with space at 9 mos preg, and the Get Out and Live ones were divine for working out in as well when Susanna was within!
Wendy @ New Moms Talk recently posted..One Last Trip- Patagonia Style
You were so resourceful!! I think I may borrow some of my husband’s shirts!
I adore the Reebok capris! Way to keep your strength training in there with the deadlifts!
Courtney recently posted..Our Ritzy Weekend
You would absolutely ROCK these capris! And, thank you!! I know how important it is to maintain my strength during this time–trying to keep that lean muscle mass!!
Jess, thank you so much for your informative and upbeat posts; you are truly my favorite fitness and health blogger because you blend solid information with such a positive attitude. Might I ask you a crossfit/accommodation question? I’m done having babies (4!) and have taken up crossfit in the last 1+ months. I love it – SOLD! I go 5 times a week and enjoy every second.
In a month I’m having breast augmentation surgery. I’ve been researching everything I can about how to modify workouts after surgery, when to go back, etc.. It’s a little tricky to find a consensus; yes, I rely heavily on my doctor’s advice, but he isn’t crossfit specific and tends to give me generalizations based on lighter workouts.
Have you had any experience with clients or colleagues, friends, who’ve gone through the same? Any advice on how soon to go back, what to avoid (crossfit specific), etc.? A coach and friend of mine said I should continue to go but just focus more on lower body work and ask my coach to modify. I’m wondering if that is the best option or if I should just hit up my old gym and do more walking, lighter weights, etc..
I so appreciate your thoughts – I just think you’re the best!
Thank you so much for your sweet comment!! Unfortunately, I have not counseled or coach any clients with that type of surgery. However, I would error on the caution side. I wish I could offer more specifics!!
Sharing this with all my pregnant mama friends
I like to wear bold tops and black capris. I do own a few pairs of bold capris but I mostly wear those for yoga.
Natalie recently posted..Let the taper begin…
Thanks Natalie!! I hope they like it!
Awesome WOD girl! Looks great for preggo or not
Madeline @ Food Fitness and Family recently posted..American Flatbread Organic Pizza: Making Healthy Cooking Easy
Thanks Madeline!! that’s exactly how I hope others view it too! It’s for anyone but safe for pregos!
Great video, Jess! I haven’t worked a lot with kettlebells, but I’m thinking of buying one! I’ve recently started adding half burpees into my group fitness classes, and they always groan when I tell them to do them! haha. I think they are great!
My midwife says I’m okay doing supine work up until 20 weeks (15 weeks today!), but I am going to start laying off soon (I have started coaching my students in my classes through it instead of demonstrating). Question – are you still doing core work? I just wonder at what point (if any) I will have to give it up! Also, we do a lot of stability ball work in my classes – I am curious if it would be okay to continue this past 20 weeks (I’ll ask my midwife at my next appointment, I just wanted to get your take on it).
HI! ultimately, you have to do what feels best for you! I still do core work-lots of plank variations, V-holds, if you’re at a 30* angle (upright) you’re typically okay to do some core work. I want my abs STRONG throughout pregnancy to support the added weight!
Keeping working hard girl!!
You look AMAZING for being 6 mo! I’m from/living in Omaha too so ‘hi!’ to a native! =) I’ve had 5 kiddos and NEVER worked out while pregnant, but I wish I would have-you look amazing!
Anna recently posted..Fri/Sun/Mon workouts and Gu ‘Chocolate Outrage’ review
Thank you so much Anna–I’m still feeling good and for the most part, strong. So fun to meet a fellow Omahan!! We must connect!!!
I’m not pregnant, but I am pretty new to fitness and this workout looks awesome! I can’t wait to try it out
Jen@HealthyFoodandFamily recently posted..Weekly Weigh In {2.25.13}
Let me know what you think of it Jen!!