| Day | Workout |
|---|---|
| Monday | Low Impact Cardio |
| Tuesday | Rest Day |
| Wednesday | Low Impact Cardio |
| Thursday | Rest Day |
| Friday | Yoga |
| Saturday | Rest Day |
| Sunday | Rest Day |
Overview
Goal: Maintaining Fitness, Wellbeing
Suggested Duration: Weeks 1-12
Weekly Split: 3 active days, 4 rest days
The First Trimester Prenatal Plan is designed to help you stay active during the early weeks of pregnancy. Fatigue and nausea are common in the first trimester, so this plan keeps sessions short, gentle, and entirely low impact. The goal is not performance - it is consistency, circulation, and feeling good in your body during a time of significant change.
Instructions
- Use the database to find a workout that matches the type assigned for the day.
- Set the difficulty level to 1 only.
- Always complete workouts on Level I. If you feel unwell, tired, or uncomfortable at any point, stop immediately. Rest is always the right choice.
- Avoid any exercises that involve lying flat on your back for extended periods, heavy lifting, jumping, or significant twisting at the core.
- Stay well hydrated before, during, and after every session.
On rest days, gentle walking is encouraged if you feel up to it. A short stretching routine can also help with common first trimester discomforts like lower back tension.
When you reach week 13, move on to the Second Trimester Plan.
Important: Always consult your obstetrician or midwife before starting or continuing any exercise plan during pregnancy. This plan is a general guide only and is not a substitute for personalised medical advice.
