Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the third day of your sixth week of programmed workouts in the BumptUp Post Pregnancy Workouts.
Warm Up
3 min:
Breathing – Standing
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/
- Stand in a neutral position.
- Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
- Exhale slowly allowing your lower ribcage to relax as you breathe out totally relaxing the body.
3 rounds:
Shinbox (5 per side)
https://info.bumptup.org/2022/03/29/shinbox/
- From a seated position, position your front leg in a 90 degree angle and your back leg in a 90 degree angle. One hip internally rotated and the other hip externally rotated. Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up and over.
3 rounds:
Downward Dogs with Pedal Out (10 reps)
https://info.bumptup.org/2022/03/29/downward-dog-with-pedal-out/
- Begin in a downward dog position. On your toes bent at the waist with your hands fully planted on the ground. Next begin to bend one knee at a time planting your opposite foot. Alternate between each foot.
Core
3 rounds:
Lateral Pull-Throughs (8 per side)
https://info.bumptup.org/2022/03/29/lateral-pull-through/
- Begin on your hands and knees with a small weight placed on one side of your body. With the arm on the opposite side of your body as the weight; reach through underneath yourself and pull the weight to the other side of your body. Repeat by pulling the weight to the opposite side of your body with alternating arms.
3 rounds:
Suitcase Carry – 50 feet
- Holding any weight of your choice and level of comfort in one hand take a few steps forward, turn, and walk back.
- Switch hands and repeat.
Workout
3 rounds:
Kettlebell Deadlifts (7-9 reps)
https://info.bumptup.org/2022/06/13/deadlift-with-dumbell-kettlebell/
- Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
- Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
- Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
- Push your heels through the ground as you stand back up.
- To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement.
- Rest 60-90 seconds between rounds.
3 rounds:
Air Squats (8 reps)
https://info.bumptup.org/2020/05/21/squat/
- Stand with the feet in a straddle position.
- Slowly squat toward the floor by dropping your bottom down and back as if trying to sit in a chair. Knees should remain in line with the toes.
- Squat as far as you comfortable can without allowing your heels to lift off the floor.
- Hold for a count of five.
3 rounds:
Push-Ups (8 reps)
https://info.bumptup.org/2022/03/29/push-ups/
- Starting on your knees place both hands on the mat in front of you, slightly past shoulder width apart
- Bending at the elbows, slowly lower your upper body down towards the mat until your chest just touches the floor
- Push up off the ground and straighten your arms until your back into starting position
3 rounds:
Bent-Over Rows (10 per side)
https://info.bumptup.org/2022/03/29/bent-over-row/
- Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
- Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
- Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
- Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
- Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!
Cooldown
3 rounds:
Dumbbell Marches (8 per side)
https://info.bumptup.org/2022/06/21/standing-march-with-overhead-weight/
*If you do not have a kettlebell, don’t worry! You can use a standard weight, a milk jug full of water, or anything that weighs ~5-10 pounds that can be safely held in your hands. You can also modify by doing the exercise without any weight.
- Use a weight that you can lift overhead with mild to moderate difficulty
- Push the weight towards the ceiling as you alternate legs and march in place.
- Remember to breathe as you do this.
3 rounds:
Hamstring Curls (10 reps)
https://info.bumptup.org/2022/03/29/hamstring-curl/
- Lie down on the ground prone. You can use a band or a towel to give yourself resistance. Tie the band to a sturdy object and wrap it around your ankle.
- Carefully pull the band towards your glutes, hold you leg here for 3 seconds then relax your leg back down to the ground.
Relax
Pigeon (30 seconds per side)
https://info.bumptup.org/2022/03/29/pigeon/
- Position yourself in a pushup position carefully pull one of your legs up and place your shin horizontally in front of your body as straight as possible. You might not be able to rest on the ground in this position completely.
- You should support your body with your arms and try to press your midsection as close to the ground as possible.
