Weekly walking workout for pregnancy: Week 4

Walk your way to pregnancy fitness in the final week of your walking workout


Week 4

Well done, you’ve made it through to the final week of your pregnancy walking work out! You’ll be fit for labour before you know it.


You can now add toning moves before, during or after your workout to increase calorie burning and blitz problem spots.

Session 1

Walk at a brisk pace for 15 minutes before stopping and doing two sets of tricep dips on a chair or bench. Sit on the edge and position your hands close to your sides, palms facing forward. Your legs should be in front of you with your knees at 90º angles. Lift your bottom off the bench so that your arms are supporting you and slowly lower your body towards the floor until your elbows reach a 90º angle, and then push yourself back up to your starting position.

Walk for a further 10 minutes at a slightly slower pace.

Session 2

Walk for five minutes before stopping and performing 10 lunges on each leg. From a standing position, take a stride forward, keeping your feet hip-width apart. Slowly lower to the floor, keeping your torso as still and straight as possible. When both knees are at 90º angles (ensure that the front of your knee doesn’t come over your toes) slowly push back up to your starting position. Use a bench or lamppost to help you keep your balance if you’re new to lunges.

Continue walking at a fairly brisk pace for a further 10 minutes before stopping to perform another set of lunges on each leg.

Session 3

Walk for 10 minutes, with three minutes at a brisk pace. Stop and do a set of lunges and a set of tricep dips. Walk briskly for three minutes, slowly for two minutes and then briskly for five minutes. Stop and do another set of lunges and tricep dips. Walk slowly for five minutes to cool down.


It’s not too late to kick off your weekly pregnancy walking workout!

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