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Pregnancy Program Trimester 2

Familia Fitness

Coach
Jordan Lovelock Wiggins

Welcome to pregnancy. A time in your life like no other. This is a time that your body needs to be fit, healthy and strong for the marathon task ahead. Keeping up a training routine can be quiet difficult during pregnancy. There is so much contradicting information out there, and can be overwhelming to know what to do. I designed these pregnancy training programs for both Trimester 2 and 3 whilst I was pregnant myself. I believe the programs I have put together have helped me to stay fit and strong throughout my pregnancy, making time go a little easier for me. This program is designed to be safe and effective to keep your body moving comfortably whilst bump is busy growing.
Trimester 2 program is a 2 x strength day and 1 x cardio day per week for 8 weeks. You will need some gym access for this program, however you may be able to do a lot of the strength training at home with resistance bands, dumbbells and kettle bells. Happy Training Mumma xx

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Bump Friendly Exercises
Know that the exercises you are doing are safe for you and your baby. It can be getting a bit uncomfortable moving around the gym with your growing bump, but this program will ensure all exercises are catering for both of you at the gym.
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Pregnancy Specific
This program specifically targets the areas that need strengthening during pregnancy. Our bodies are changing at a drastic rate. Our hips and ribs are expanding at a rapid rate which can cause pain and discomfort. By strengthening our support muscles we can minimise this pain and you can breeze through your pregnancy.
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Be a Strong Mumma
This is a time in your life that being strong is very important and lifting weights should still be a part of your training routine. This program will take you through step by step to ensure you staying strong and fit in the most important time of your life. The recovery after birth will be much easier and you will have more energy to spend with your new bundle of joy.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Resistance Bands // Dumbbells // Kettle Bells // Bench
Recommended
Cardio Equipment // Barbells
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Sample Week
Week 1 of 8-week program
Sunday
Pregnancy Program Day 1 Trimester 2

A1

DB Sumo Squats

3 x 12

A2

band crab walks

3 x 20

B1

Incline DB Bench Press

3 x 12

B2

1-Arm DB Row

3 x 12

C1

Resistance Band Woodchoppers

3 x 12

C2

Standing DB Press

3 x 12

D1

Plank

3 x 0:30

D2

DB Triceps Extension

3 x 12

Tuesday
Pregnancy Program Day 2 Trimester 2

A1

Step-Ups

3 x 10

A2

DB RDL

3 x 15

B1

Push-Up

3 x 10

B2

Banded Pulldowns

3 x 15

C1

DB Lateral Raise

3 x 12

C2

DB Bicep Curls

3 x 12

D1

Bird Dog

3 x 8

D2

Barbell Upright Row

3 x 12

Thursday
Pregnancy Program Cardio 1 Trimester 2 

A

Row erg

1 x 500

B

Biking

8 x 0:30

C

SkiErg

5 x 0:30

D

Row erg

1 x 500

Coach
coach-avatar Jordan Lovelock Wiggins

Coach Jordan has dedicated her life to helping people in their best bodies. She specializes as a strength coach and has gained a Bachelor's and Master's Degree in Exercise & Sports Science and Strength & Conditioning. With over 16 years of experience, Jordan has trained everyone from elite athletes to the general public and rehabilitation for older adults.

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Don't feel overwhelmed

Pregnancy can be a daunting time for many, and there are alot of this out of our control. However, by maintaining your strength and fitness you can ease some of the struggles of pregnancy and know that what you are doing if good for both you and your baby.

Get Pregnancy Program Trimester 2
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The Proof
verified-athlete-avatar Vera

"She Genuinely Cares"

Verified Athlete

""Jordan is the best trainer, she genuinely cares for your health and development. And pushes you to achieve results. But more than that, Familia fitness is such a good community of people, who come together not just to train but as friends. I’ve met such amazing people through Familia fitness.""

verified-athlete-avatar Ali

"Really improve fitness levels"

Verified Athlete

""I feel I get a good workout, the endorphin rush, but also a real sense of calm. Jordan has helped me learn techniques and really improve my fitness levels.""

Pregnancy Program Trimester 2