FB Pregnancy Series: Third Trimester Phase
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Program Details

  • Length: 1 Week
  • Avg. Duration: 28 Minutes (10-43)
  • Days per Week: 5
  • Equipment: Exercise Step, Bench, Dumbbell, Exercise Band, Mat, No Equipment

FB Pregnancy Series: Third Trimester Phase 1-Week Workout Program for the Third Trimester of Pregnancy


Pregnancy Series: Third Trimester

Welcome to the third trimester phase of Fitness Blender’s Pregnancy Series! This Series is meant to serve as a helpful guide for exercising safely and confidently in pregnancy, while serving your body with exactly what it needs at each phase of the journey. For this third trimester phase, we have compiled workouts, daily guides, and expert articles to provide you with a balanced routine for pregnancy.

Approach and Difficulty Level

While pregnancy is a different experience for everyone, one thing is for sure: there are many changes throughout the journey. For this reason, we’ve kept the difficulty level between 1-3 to allow for any symptoms, low energy levels, aches and pains, or anything you might be going through. You’ll find a well-balanced approach with strength training, cardio, stretching, and core work. Having this structure will help you lay the foundation for a healthy pregnancy and support your body as it grows and changes to make space for your baby.

There are 5 days of workouts programmed into the third trimester phase of this series, but we highly encourage you to listen to your body and complete it in your own time. Adjusting and adapting your exercise routine is necessary for a healthy pregnancy.

How to Use this Series

This phase/third trimester includes 5 workouts over the course of 1 week. As stated above, the expectation is not for you to complete 5 days per week if your body will not allow you. Rather, the workouts selected illustrate best practices for pregnancy-safe workouts at this stage of your journey. Feel free to use these workouts over and over throughout this trimester, or swap in a similar workout to add variety. 


For most workouts in this phase, you’ll only need your own bodyweight, a mat, and dumbbells. Some optional items that make an appearance are resistance bands and a step. 

Daily Guide & Content

On each day with a scheduled workout you’ll find a short daily guide that walks you through what to expect, tips, and why it’s important. Also included will be featured articles from Doctors of Physical Therapy, Certified Personal Trainers, and Doctoral-Level Mental Health Professionals. This program was built and written by Kayla, a Doctor of Physical Therapy, and Nicole, a Pre and Postnatal Fitness Specialist.

Quick Links to Phases In This Series