(Difficulty: Beginner)
Description:
Sit on the floor with your upper back against a couch or chair and knees bent.
Push through the floor to raise your hips off the ground, holding for 2-3 seconds at the top, and then lower back to the ground.
(Difficulty: Beginner)
Description:
Sit on the floor with your upper back against a couch or chair and knees bent.
Push through the floor to raise your hips off the ground, holding for 2-3 seconds at the top, and then lower back to the ground.
(Difficulty: Beginner)
Description:
(Difficulty: Beginner)
Description:
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the seventh week of programmed workouts with the BumptUp Beginner Pregnancy workouts.
This week will feature an entirely new list of exercises for each day. Each exercise has been linked to a more detailed explanation of the movement. Modifications, as well as how to make the exercise harder or easier, have also been listed here.
The format will remain the same. Each day will feature 7-8 exercises, each performed for 10 reps or for 30 seconds. Complete the list as many times as possible within the 25 minute time limit.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
1 | Toe Walks | 20-30 seconds |
2 | Front Kicks | 10 each side |
3 | Clam Shell | 10 each side |
4 | Seated Overhead Tricep Extension | 10 reps |
5 | Bear Crawl Lateral Step | 10 each side |
6 | Long Lever Glute Bridge | 10 reps |
7 | Plank Knee Raise | 10 each side |
8 | Bicep Curl | 10 reps |
10 reps each side
10 reps each side
https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0
https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0
6. Single Leg Knee to Chest Glute Bridge
https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0
Difficulty: Beginner
Directions:
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
1 | Front Foot Elevated Lunge | 10 each side |
2 | Plank Saw | 10 reps |
3 | Bodyweight Squat + Calf Raise | 10 reps |
4 | Heel Lifts | 10 each side |
5 | Shoulder Shrug | 10 reps |
6 | Milk Jug/ Kettle Bell Rotational Chop Low to High | 10 each side |
7 | Crab Walk +Leg Kick | 10 each side |
10 reps each side
10 reps
3. Body Weight Squat + Calf Raise
10 reps
10 reps each side
10 reps
6. Milk Jug/ Kettle Bell Rotational Chop Low to High
10 reps each side
10 reps each side
Looking for more? Here are some quick add ons to wrap up the workout. Great work!
Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the second day of the fourth week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
1 | Supported Reverse Lunge + Pushup | 10 each side |
2 | Plank Shoulder Taps | 10 reps |
3 | Soup Can Lateral Raise | 10 reps |
4 | Donkey Kicks | 10 reps |
5 | Fire Hydrants | 10 each side |
6 | Bicycle Kicks | 10 reps each |
7 | One arm Bent Over Row | 10 each side |
8 | Walk/Jog Intervals | x 20-30 seconds |
10 reps each side
10 reps each side
Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
10 reps
10 reps each side
10 reps each side
10 reps each side
10 reps each side
8. Walking/ Jogging Interval
30 seconds
Try to keep moving for the entire 30 seconds at a comfortable pace.
Looking for more? Here are some quick add ons to wrap up the workout. Great work!
Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This week will feature an entirely new list of exercises for each day. Each exercise has been linked to a more detailed explanation of the movement. Modifications, as well as how to make the exercise harder or easier, have also been listed here.
The format will remain the same. Each day will feature 7-8 exercises, each performed for 10 reps or for 30 seconds. Complete the list as many times as possible within the 25 minute time limit.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
1 | Glute Bridge March | 20-30 seconds |
2 | Goblet Squat | 10 reps |
3 | Jumping Jacks | 10 each |
4 | Alternating Shoulder Press | 5-10 reps |
5 | Modified Elbow Plank | 20-30 seconds |
6 | Good Morning | 10 reps |
7 | Quad Extension | 10 reps |
8 | 90/90 Hip Rotations to Kneel | 10 each side |
10 reps each side
Start on your back with knees bent, feet flat on the floor.
Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.
Lower the foot, and do the same on the opposite side, just like a march.
Squeeze your glutes to keep your hips in the air for the entirety of the reps.
10 reps
Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
Use a countertop of chair for support if needed. Add weight by holding an object in the center of your chest.
10-20 reps
Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides
10 reps each side
30 seconds
Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position
Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.
Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.
10 reps
This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.
10 reps each side
8. 90/90 Hip Rotations to Kneel
10 reps total (5 each side)
Looking for more? Here are some quick add ons to wrap up the workout. Great work!
Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the third day of the 27th week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
1 | Stair Step Ups | 10 each side |
2 | Seated Strict Presss | 10 reps |
3 | Box Squat | 10 reps |
4 | Good Morning | 10 reps |
5 | One Arm Bent Over Row | 10 each side |
6 | Seated Hip Flexor March | 10 reps each |
7 | Lateral Leg Raise | 10 each side |
10 reps each side
10 reps
Begin by sitting on the ground with your legs out in front of you.
Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed
Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable
10 reps
Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.
10 reps
10 reps each side
10 reps each side
7. Lateral Leg Raise (Standing Hip Abduction)
10 reps each side
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the third day of the 26th week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
1 | Stair Step Ups | 10 each side |
2 | Seated Strict Presss | 10 reps |
3 | Box Squat | 10 reps |
4 | Good Morning | 10 reps |
5 | One Arm Bent Over Row | 10 each side |
6 | Seated Hip Flexor March | 10 reps each |
7 | Lateral Leg Raise | 10 each side |
10 reps each side
10 reps
Begin by sitting on the ground with your legs out in front of you.
Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed
Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable
10 reps
Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.
10 reps
10 reps each side
10 reps each side
7. Lateral Leg Raise (Standing Hip Abduction)
10 reps each side