Summer Shape Up Week 3 Prenatal modifications

We’re working into Week 3 of the Summer Shape Up on the blog this week!

Want to follow along, but not sure how to modify with your baby bump? I’ve got your back. 🙂 Just make sure to talk with your doctor or midwife before making any fitness or nutrition changes.

All of the Summer Shape Up info is up here if you’d like to get some inspiration for healthy meal ideas and workouts.

Here are some tips for modifying the Week 3 workouts:

Upper body circuit: skip the battle ropes exercises and don’t go too heavy with the weights. Instead of the battle ropes exercises, you can do .25 miles on the treadmill to get up the heart rate.

Lean lovely leg burner: skip the impact exercises if you’re at the point where they don’t feel good anymore. Instead of the plie jumping lunges, come into a pile squat, touch the floor, and then rise, reaching your arms up towards the ceiling. Try walking lunges instead of jumping lunges, moving slowly with control. Instead of squat jumps, go with bodyweight squats. You will still feel it. 😉

Compound workout: if you need to, you can break up the compound movements into two exercises if you find that balance is shaky. For your plank, feel free to modifying by keeping your knees on the ground and extend the top leg was you rotate. For your hip raise, if you’re uncomfortable getting on the floor, try standing hip extensions instead. For your chest press, either use an incline bench or do wall pushups.

Workout #3: a couple of options! You can either take the impact out of the exercises and just do slow and controlled movements (the first part of each set for 1 minute). You can also do 20 minutes of steady state cardio instead.