Pregnancy Fitness Program: MomStrong by MINT Trimester 3
The MINT Prjct
Strength & Conditioning, Women's TrainingWe designed this program with the intent to help you maintain your strength (within reason), keep you moving, clear the confusion around what exercises you should be performing and gradually reduce, then eliminate movements that place extra pressure on the core and pelvic floor during the second and third trimesters of your pregnancy so that you can be confident in your movement during this already challenging time.
This program takes the guesswork out of when and how to modify your exercise with workouts that you can feel comfortable performing as your pregnancy progresses.
There are 3 days of workouts each week with a lower body, upper body and mixed day focus. Each day consists of a warm-up, 2-3 lifting supersets and finishes with a fun, conditioning workout. You’ll also get access to our MINT Mamas Facebook group where you can ask questions and share wins!
note you should be cleared by your doctor before beginning any exercise program*
A
MINT Pregnancy Breathing Introduction
1 x 1
Prep
B
MINT Lower Body Pregnancy Warm-Up
3 min bike THEN 2 rounds: -10 bodyweight squat -10 bodyweight good morning (video shows a KB, dont hold a weight during the warm-up) -10/side walking lunges -5/side eccentric calf stretch
C1
MINT Barbell Back Squat
3 x 8
C2
MINT Dumbbell Front Rack Walking Lunge
3 x 8
D1
MINT Single Leg Elevated Glute Bridge
3 x 8
D2
MINT Landmine Romanian Deadlift
3 x 8
Circuit
E
5 min row for cals 5 min bike for cals 5 min cardio of choice for cals or distance (walk, ski, row, bike, dance-try to avoid jumping and running)
Prep
A
MINT Pregnancy Program Upper Body Warm Up
3 min row THEN 2 rounds: -10 banded pass throughs -50 steps on each side light weight single arm overhead carry -20 band pull-aparts
B1
MINT Single Arm Landmine Press
3 x 8
B2
MINT Dumbbell Front Raise
3 x 8
B3
MINT Dumbbell Lateral Raise
3 x 8
C1
MINT Banded Face Pull
3 x 8
C2
MINT Ring Row
3 x 8
Circuit
D
6 rounds for time: 6 Dumbbell Incline bench 12 double dumbbell bent over row 6 cal row
Prep
A
MINT Pregnancy Program Full Body Day Warm Up
3 min bike THEN 2 rounds: -10 bodyweight good mornings -10 bodyweight squats -10 band pull aparts -10 arm circles (10 forward and 10 backward)
B1
MINT Death March
3 x 8
B2
MINT Goblet Good Morning
3 x 8
C1
MINT Close Grip Elevated Pushup
3 x 8
C2
MINT Single Arm Preacher Curl
3 x 12
Circuit
D
15 min AMRAP: 25 ft. sled push 10 lunges/leg (*DPS modification: goblet squat) 15 plate ground to overhead 20 body weight squats *no sled? you can bike, row, or do a 25ft farmer carry
Cara Forrester
Cara has a Master’s degree in Sports Conditioning and Performance, a Bachelor’s degree in Exercise and Wellness, holds a CF-L1 certificate and is an ACSM Certified Exercise Physiologist. She also has her Pregnancy and Postpartum Athleticism Coach certification and is an Active Life Rx Immersion & Pro Path grad. She is also a former gym owner and proud mama of 3!
Join the army of women who are getting strong, embracing the journey, and setting the example!
Get Pregnancy Fitness Program: MomStrong by MINT Trimester 3
Hannah B
MomStrong Client
Verified Athlete"it was the perfect balance between staying fit and toning down my workouts to keep my body and baby safe. I loved the exercises and overall organization of the work outs. It made it so easy and stress free. I definitely plan to continue with the postpartum programming. I can’t recommend it enough!"
Cassie L
MomStrong Client
Verified Athlete"A great program for moms and soon to be moms that helped me keep moving during pregnancy and helped me feel confident in the movements!"
Becky L
MomStrong Client
Verified Athlete"When I go to the gym, the last thing I wanted to do was think about pregnancy safe modifications for my workouts. Last pregnancy I would often skip movements because I didn’t feel like finding the correct modifications. I honestly can say I am working out more this pregnancy and feeling great!"
