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.

Prenatal modifications for the Fitnessista's Summer Shape Up!

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.




  1. Kristina Edson on July 24, 2016 at 9:37 pm

    Hey Gina!

    In general can pregnant women do the HIIT in Workout 3 if they’ve been ok’d by their doctor? I’m right at the end of my first trimester and ready to get back to my fitness routine now that my morning sickness is ebbing!

    • Gina-Harney on July 24, 2016 at 10:17 pm

      hey kristina,
      absolutely! if your doctor said it’s ok and you’re feeling good, go for it! BUT watch the intensity. make sure you aren’t absolutely crushing the intervals, and that you should be able to talk (say your address) during the entire workout. if you can’t talk, you’re pushing too hard. xoxo

      • Kristina Edson on July 26, 2016 at 1:21 pm

        Thanks, Gina!

  2. Werner Pendon on August 22, 2016 at 3:42 pm

    Cannot thank you enough for adding pregnancy modifications each week! Now, the coning belly if it is making that shape does that mean I am putting too much strain on abdominals and increasing my risk for diastasis recti?

    • Gina-Harney on August 22, 2016 at 6:06 pm

      yes, if it’s coning, i would take it back.

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