This program is for those who have experience in the gym and workout 3+ days a week. IMPORTANT NOTES: •Please speak to your healthcare provider and get cleared before starting any exercise program. •Second trimester is when many mothers begin to start feeling “Normal”. We don't feel as lightheaded and sluggish. •Around 16 weeks baby becomes large enough to squish mothers' vena cava so we need to avoid laying on our backs. Incline positions are best! ••Red flags: bleeding, any new aches or pains, shortness of breath, dizziness, overheating, and excessive vomiting- discontinue exercise and speak with your healthcare provider. •Snack often. Small snacks here and there can help nausea and energy levels, especially before a workout GUIDELINES: •Walk 5 days a week for 30 minutes •Strength training full body 3-4 days a week •Make sure intensity isn't too much and you can do the talk test •Wear cool clothes and workout in a cool environment. Don't overheat. BENEFITS OF EXERCISE DURING PREGNANCY: •Reduces: backaches, constipation, bloating and swelling •Boosts mood and energy levels •Helps you sleep better •Prevents excess weight gain •Promotes muscle tone, strength and endurance •Helps baby have a stronger and healthier heart •Helps mom and baby handle stresses of labor •Lowers odds of delivery complications •Lowers risk of preeclampsia and gestational diabetes •Lowers blood pressure •Better postpartum recovery