Photo: Kevin Minnick
Here we go for our first Fit Friday!! One of the workouts I loved to do during pregnancy is called an EMOM – aka every minute on the minute. I liked this type of workout because you can take it super easy if you are just not feeling it or push it a little harder depending on what your body is telling you.
For an EMOM, you rotate movements every minute. For instance you can do…
1 min of air squats then…
1 min of kettle bell swings then…
1 min of box step ups then…
1 min strict press then…
1 min of rest
You repeat this rotation 3 times which gives you a great little 14 minute workout (since the last station is rest!) What I love most is you can choose different movements every time. This allows for a lot of scaling as you get further along in pregnancy and even returning to exercise post-partum. You can choose movements that you feel comfortable with. Some options for movements could be:
- Strict press
- Push press
- Kettle bell swings
- Air squats
- Box step ups
- Burpees
- Rowing
- Lunge
- Plank
- Running
- Jump rope
The most important thing is to keep moving.
Staying active is important for your health as well as the health of your growing baby! I felt that staying active throughout pregnancy allowed me to have a quick recovery from delivery and helped give me the energy needed to take care of my little one afterwards. It’s amazing how much work it is carrying your little one around, lifting the car seat, and holding them while nursing – and they grow SO FAST! You are going to need as much strength as you can build up!
Everyone should check out my previous post Is CrossFit Safe During Pregnancy for some details about working out when pregnant. As always, consult with your physician before beginning any exercise program and always, always listen to your body!!
