| Day | Workout |
|---|---|
| Monday | Low Impact Cardio |
| Tuesday | Rest Day |
| Wednesday | Stretching |
| Thursday | Rest Day |
| Friday | Yoga |
| Saturday | Rest Day |
| Sunday | Rest Day |
Overview
Goal: Gentle Movement, Mobility, Wellbeing
Suggested Duration: Weeks 27-40
Weekly Split: 3 active days, 4 rest days
The Third Trimester Prenatal Plan is designed for the final stretch - when the body is working harder than ever and movement needs to be gentle, intentional, and kind. Three sessions a week focus on low impact cardio to maintain circulation, stretching to ease the discomforts of late pregnancy, and yoga to support breathing, relaxation, and mental wellbeing. Rest is not a setback here - it is part of the plan.
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. Shorten any session at any time if you feel uncomfortable. There are no minimums here.
- Avoid lying flat on your back entirely. Avoid any exercises that create pressure or discomfort in the abdomen, pelvis, or lower back.
- Avoid standing for long unbroken periods - rest between exercises as needed.
- Stop immediately and contact your healthcare provider if you experience any pain, shortness of breath, dizziness, contractions, bleeding, or fluid leakage.
- Stay well hydrated before, during, and after every session.
On rest days, short gentle walks are encouraged if you feel comfortable. Even five minutes counts. Stretching for lower back and hips is especially useful in these final weeks.
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. Follow your healthcare provider's guidance at all times - their advice takes priority over anything written here.
