Month: November 2024

Categories
LOSSB Programed Workouts

Week 2 Workout 1 

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the first day of your second week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

3 min:
Breathing – lying
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • Lie on your back with knees bent and a neutral spine. 
  • 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:
Hip CARs (5 per side)
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

  • There are multiple progressive movements here, choose the one that is most achievable for you.

3 rounds:
Abductor Rock Back (5 per side)

  • Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your leg extended to the side.
  • You can gently rock here back and forth, then switching sides.

Core

3 rounds:
Heel Slide with Overhead Band Hold (8 per side)
https://info.bumptup.org/2022/03/29/heel-slide/

  • Lie on your back with your legs bent so that your feet are flat on the ground. Slowly extend one leg at a time, you can pick your leg up and extend it or slide your foot along the ground especially if you have socks on.
  • This time though hold a band above your head taught to keep resistance.

3 rounds:
Heel Tap with Overhead Band Hold (8 per side)
https://info.bumptup.org/2022/03/29/heel-tap/

  • Lie on your back with your legs bent so that your feet are flat on the ground. Slowly lift one leg at a time, as high as is comfortable, and tap the ground with your heel then return to the starting position. Do the same for the other leg.
  • This time though hold a band above your head taught to keep resistance.

3 rounds:
Kneeling Squat (6-8 reps)
https://info.bumptup.org/2022/03/29/kneeling-squat/

  • Kneeling and optionally holding a weight directly in front of your chest, carefully lean back towards your calves. Use your core strength to hold yourself off of your calves though and only go as far is as is comfortable for you. Using you leg strength press yourself back up to kneeling straight up.
  • Rest for 60 seconds between rounds.

Workout

3 rounds:
Band Good Mornings (8 reps)
https://info.bumptup.org/2022/03/29/banded-good-mornings/

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up.

3 rounds:
Floor Press (8 reps)
https://info.bumptup.org/2022/03/29/floor-press/

  • Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.

3 rounds:
Bent Over Rows (8 per arm)
https://info.bumptup.org/2022/03/29/bent-over-row/

  • 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)
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!
  • 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.

Cooldown

3 rounds:
Glute Bridges (10 reps)
https://info.bumptup.org/2023/06/01/glute-bridge/

  • Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.
  • Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
  • *If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.

3 rounds:
Hip Hurdle (10 per leg)
https://info.bumptup.org/2022/03/29/hip-hurdle/

  • Start by sitting on the ground with your legs extended in front of you. Place a small object around 4 inches tall on the ground next to one of your legs. Lift your leg up and over the object keeping your leg as straight as possible during this. Move your leg back over the object and repeat for the other leg. 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.

Relax

Lie down for 2 minutes in the prone position (on your belly).

Categories
LOSSB Programed Workouts

Week 2 Workout 2

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the second day of your second week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

3 min:
Breathing – lying
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • Lie on your back with knees bent and a neutral spine. 
  • 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:
Hip CARs (5 per side)
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

  • There are multiple progressive movements here, choose the one that is most achievable for you.

3 rounds:
Shoulder Taps (5 per side)
https://info.bumptup.org/2022/03/29/shoulder-tap/

  • Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
  • Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder. 
  • Alternate between left and right arms tapping the opposite shoulder.
  • This exercise can be modified if you are uncomfortable in the tabletop position. You can perform this in standing with your arms against a wall or elevated surface as needed.

Core

3 rounds:
Woodchops (5 per side)
https://info.bumptup.org/2022/03/29/woodchop-low-to-high/

  • Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Once band is secured, grab ahold of the end with both hands clasped together. Start with the band low and on the right side of your body near your hip. 
  • Pull band diagonally upward across your body until you reach the top left side overhead. 
  • Do this slow and controlled fighting the resistance of the exercise band. 

3 rounds:
Straight Arm Pulldowns (8 reps)
https://info.bumptup.org/2022/03/29/straight-arm-pulldown/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Begin by standing shoulder width apart with a slight bend in the knees. Grab ahold of the band with two hands. Separate them slightly on the band so they are not right next to each other. 
  • Straighten your arms and hold them out in front of you about shoulder height. 
  • Pull down on the band and bring it towards your hips keeping straightened arms. 
  • When at the bottom slowly and with control bring your arms back to the top position.

Workout

3 rounds:
Seated Strict Press (6-8 reps per arm)
https://info.bumptup.org/2022/03/29/seated-strict-press/

  • Equipment: Dumbbells, or something of similar weight such as soup cans
  • 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
  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top
    • Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable
  • Carefully lower back down to the goalpost position.
  • Rest 60 seconds between rounds.

3 rounds:
Standing Banded Rows (8 reps)
https://info.bumptup.org/2022/03/29/standing-banded-row/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Start standing shoulder width apart with a slight bend in the knees.
  • Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder width apart. 
  • Slowly and with control pull your arms into your body by bending them and pulling them to your sides. 
  • Return your arms to the straightened starting position. 

3 rounds:
Step-ups (6 per leg)
https://info.bumptup.org/2022/03/29/step-up/

  • Find a stable box or step at a comfortable height to step onto.
  • Place it directly in front of you and take about one step back from it. 
  • To begin place one foot on the box and push off from the box to pull the other one off the ground. 
  • Do not put pressure on the foot off the box simply let it rise to meet the other on the box and set it back down on the ground. 
  • Repeat 6 times with one leg before switching to the other side. 

Cooldown

3 rounds:
Wall Angels (8 reps)
https://info.bumptup.org/2022/03/28/wall-angel/

  • Make sure ribs are down not flaring and out. Make sure your back, shoulders, elbows, wrists, and backs of hands are flat against the wall.
  • Glide arms overhead in snow angel fashion keeping all points of contact with the wall. Go as far as your current mobility allows then return to start.

Relax

Child’s Pose to Spinal Segmentation (5 reps)
https://info.bumptup.org/2020/05/22/childs-pose/

  • Equipment: Pillow
  • Begin in a hands and knees position on the floor with a pillow at an arms length in front of you.
  • Widen your knees to allow your belly to comfortably lie between the legs as you press down towards the floor and reach your arms in front of you on top of the pillow.
  • Hold for several seconds.
    • Modification: Place 1-3 pillows behind your bottom and on top of the backs of your lower legs. As you sit back, rest your bottom on the pillows instead of your legs/heels.
Categories
LOSSB Programed Workouts

Week 2 Workout 3 

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 second week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

3 min:
Breathing – lying
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • Lie on your back with knees bent and a neutral spine. 
  • 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:
90/90 to Kneel (5 per side)
https://info.bumptup.org/2022/03/28/90-90-to-kneel/

  • Seated on the ground, bend one knee in front of your body.
  • Position yourself so your lower leg and knee are resting on the ground.
  • Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight out behind you.

3 rounds:
Adductor Rock Backs (5 per side)

  • Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your leg extended to the side.
  • You can gently rock here back and forth, then switch sides.

Core

3 rounds:
Straight Arm Pulldowns (8 reps)
https://info.bumptup.org/2022/03/29/straight-arm-pulldown/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket. 
  • Begin by standing shoulder width apart with a slight bend in the knees. Grab ahold of the band with two hands. Separate them slightly on the band so they are not right next to each other. 
  • Straighten your arms and hold them out in front of you about shoulder height. 
  • Pull down on the band and bring it towards your hips keeping straightened arms. 
  • When at the bottom slowly and with control bring your arms back to the top position.

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 Deadlift (6-8 reps)
https://info.bumptup.org/2022/06/13/deadlift-with-dumbell-kettlebell/

  • Equipment: Dumbell/Kettlebell
    • Modification: 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.
  • 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. 
    • Modification: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift” 
  • Rest 60-90 seconds between rounds.

3 rounds:
Squats to Box/Chair (6 reps)
https://info.bumptup.org/2022/03/29/box-squat/

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actually sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.
  • If you cannot squat all the way to the chair, try squatting halfway down, and then stand up.

3 rounds:
Push-ups – Elevated (8 reps)
https://info.bumptup.org/2023/06/01/pushup/

  • Use a chair, couch, bench, box or even a wall to elevate the hands if needed. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart. Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.
  • Elbows should stay tight to the sides of the body. Make sure the back stays flat, so that the hips and shoulders move at the same speed.

3 rounds:
Lateral Pull-Through (5 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.

Cooldown

3 rounds:
Fire Hydrants (5 per leg)
https://info.bumptup.org/2022/03/29/fire-hydrant/

  • Start on your hands and knees with your back parallel to the ground. Slowly lift one leg, keeping it bent at the knee out to the side of your body. Lift it as high as you feel comfortable then return it to the ground. Repeat on the other side.

3 rounds:
Hip Flexor Marches (8 per leg)
https://info.bumptup.org/2023/07/09/seated-hip-flexor-march/

  • Sit on the ground with legs straight out in front of you.
  • Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
  • To make the exercise easier, Support your back on a wall or bottom of the couch.
  • This activity can also be performed in standing position.

Relax

Pigeon (30 seconds per leg)
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.
Categories
LOSSB Programed Workouts

Week 3 Workout  1

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the first day of your third week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

3 min:
Breathing – Seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • Sit 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:
Hip Airplanes (8 per side)
https://info.bumptup.org/2022/03/24/airplanes/

  • Start standing with feet together
  • Bend forward at the hips as you lift one leg behind you and bring your arms straight out to the sides as if making a “T”. Your hip bones should be facing the floor.
  • Exercise 1: If this is hard, try to hold this position for 20 to 30 seconds. To make it easier, stand with a wall or chair to one side of you for light finger tip touch support.
  • Exercise 2: If you can balance in this position, bring one arm down and in front of you with your fingertips facing the floor and elbow straight. Return that arm to the starting position. Now try the other arm. If alternating is too challenging, try a few repetitions on one side, rest, then try the other side.
  • Remember to breathe throughout the exercise.
  • Have some fun! Try this with your belly relaxed and with your belly muscles tightened at a 50% effort.

3 rounds:
Child’s Pose with Thoracic Rotation (8 per side)
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

  • Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your arms forward flush with the ground in front of you.
  • From there lift one arm and twist your upper body towards to sky towards the lifted arm. Repeat on the other side.

Core

3 rounds:
Straight Arm Pulldowns (8 reps)
https://info.bumptup.org/2022/03/29/straight-arm-pulldown/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket. 
  • Begin by standing shoulder width apart with a slight bend in the knees. Grab ahold of the band with two hands. Separate them slightly on the band so they are not right next to each other. 
  • Straighten your arms and hold them out in front of you about shoulder height. 
  • Pull down on the band and bring it towards your hips keeping straightened arms. 
  • When at the bottom slowly and with control bring your arms back to the top position.

3 rounds:
Pallof Press (8 per side)
https://info.bumptup.org/2022/03/29/pallof-press/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Stand with legs shoulder width apart and grab the exercise band with two hands clasped together. 
  • Hold the band your chest with bent arms
  • Slowly extend your arms straight in front of you while keeping hands together and around the band 
  • Bend your arms back to your chest slowly and with control

Workout

3 rounds:
Squats to Box/Chair (6-8 reps)
https://info.bumptup.org/2022/03/29/box-squat/

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actually sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.
  • If you cannot squat all the way to the chair, try squatting halfway down, and then stand up.
  • Reps should be slow and controlled.
  • Rest 60 seconds between rounds.

3 rounds:
Kettlebell Deadlifts (6 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. 
  • Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.

3 rounds:
Seated Strict Press (7 reps)
https://info.bumptup.org/2022/03/29/seated-strict-press/

  • Begin by sitting on the ground with your legs out in front of you.
  • Grab two dumbbells and make a goalpost shape with your arms.
  • Slow and controlled push the weights overhead until they reach the top.
  • Carefully lower back down to the goalpost position.

3 rounds:
Bent-over Rows (7 per arm)
https://info.bumptup.org/2022/03/29/bent-over-row/

  • 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.

Cooldown

3 rounds:
Monster Walks (5 in each direction – forward, backward, and to each side)
https://info.bumptup.org/2022/03/29/monster-walks/

  • Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides. 
  • Begin to step to one side with the leading leg and have the other follow a step behind for two steps each.
  • Once completed step towards the other side so the following leg is now the leading leg.
  • Exercise will be performed to each side, forward, and backwards.

Relax

Lie down for 2 minutes in the prone position (on the belly).

Categories
LOSSB Programed Workouts

Week 3 Workout 2 

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the second day of your third week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

3 min:
Breathing – seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • Sit in a position with a neutral spine. 
  • 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:
Hip CARs (5 per side)
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

  • There are multiple progressive movements here, chose the one that is most achievable for you.

3 rounds:
Shoulder Taps – Elevated to Wall (5 per side)
https://info.bumptup.org/2022/03/29/shoulder-tap/

  • Begin by getting into standing position with feet about 1-2 away from a wall with arms stretched in front of you with hands against the wall. You should lean against the wall allowing your weight to shift toward the wall (as you would performing a standing push-up).
    • Modification: You can also perform this activity leaning with your palms against the top of a kitchen counter for added stability.
  • Always maintain a slight bend in the elbows to prevent locking them out.
  • Using your core to stabilize you, lift one palm off the wall and reach across to tap the opposite shoulder. 
  • Alternate between left and right arms tapping the opposite shoulder.

Core

3 rounds:
Birddogs – Arms Only (5 per side)
https://info.bumptup.org/2020/10/04/bird-dogs-arms-only/

  • Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
  • Make sure your spine is in a neutral position. You do not want to have your back sagging or arching.
  • Lift right arm until it parallel to the floor without any tilting at the shoulders- both shoulders should stay parallel to the floor.
  • Gently lower arm back to your starting position and repeat with the other arm.

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:
Floor Press (6-8 reps)
https://info.bumptup.org/2022/03/29/floor-press/

  • Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.
  • Rest 60-90 seconds between rounds.

3 rounds:
Lateral Pull-Throughs (5 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:
Lunges (6 per side)
https://info.bumptup.org/2020/06/01/standing-lunge/

  • Equipment: Chair
  • Stand next to the chair with your closest hand resting on the top of the chair.
  • Bring one leg forward until the knee is slightly bent, then extend the back leg, keeping the knee slightly bent and resting on the toes. 
  • Bend at the knees and perform a pelvic tilt, contracting the buttocks. 
  • The back heel may remain flat or lifted off the floor. 
  • Repeat on opposite side.

3 rounds:
Kettlebell Deadlift Stance B (8 reps)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

  •  Start standing with your feet outside your shoulders. Lift one leg off the ground.
  • Another option is to stand with a leg positioned slightly bent behind the foot stagger stance (B-stance).
  • 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. 

Cooldown

3 rounds:
Wall Angels (8 reps)
https://info.bumptup.org/2022/03/28/wall-angel/

  • Make sure ribs are down not flaring and out. Make sure your back, shoulders, elbows, wrists, and backs of hands are flat against the wall. Glide arms overhead in snow angel fashion keeping all points of contact with the wall. Go as far as your current mobility allows then return to start.

3 rounds:
Band Pull-Apart (10 reps)
https://info.bumptup.org/2022/03/29/banded-pull-apart/

  • Holding a towel or an exercise band straight in front of stretch it out several inches until you feel it in your upper back muscles. A towel will not have nearly as much stretch but can still be beneficial.

Relax


Child’s Pose to Spinal Segmentation (5 reps)
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

  • Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your arms forward flush with the ground in front of you.
  • From there lift one arm and twist your upper body towards to sky towards the lifted arm. Repeat on the other side.
Categories
LOSSB Programed Workouts

Week 3 Workout 3 

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 third week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

3 min:
Breathing – Seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • Sit 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 Outs (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:
Woodchops (8 per side)
https://info.bumptup.org/2022/03/29/woodchop-high-to-low/

  • Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket. 
  • Once the band is secured, grab ahold of the end with both hands clasped together. Start with the band high and on the right side of your body overhead. 
  • Pull the band diagonally across your body downward until you reach the bottom left side near your hip. 
  • Do this slowly and carefully, fighting the resistance of the exercise band. 
  • When finished with one side flip so that you can begin with the band on your upper left side pulling down to your right. 

3 rounds:
Birddogs – Legs Only (5 per side)
https://info.bumptup.org/2020/10/04/bird-dogs-legs-only/

  • Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
  • Make sure your spine is in a neutral position. You do not want to have your back sagging or arching
  • Slowly raise and straighten your left hip and raise your knee, attempting to straighten it until it is at, or near parallel, to the floor without any rotation in the hips and pelvis. Both hips should stay parallel to the floor. If you had headlights on your hip bones, they should stay shining at the floor the whole time.
  • Slowly lower leg back to starting position and repeat with the other leg.

Workout

3 rounds:
Kettlebell Deadlift B Stance (6-8 reps)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

  • Stand with one leg positioned slightly bent behind the opposite foot (staggered B-stance).
  • 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. 
  • Rest 60-90 seconds between rounds.

3 rounds:
Air Squats (6 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 – Elevated (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.
    • Modification: If a push-up is too difficult, it can be modified and performed standing with your hands pressed against a wall or countertop.

3 rounds:
Standing Banded Rows (8 reps)
https://info.bumptup.org/2022/03/29/standing-banded-row/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Start standing shoulder width apart with a slight bend in the knees.
  • Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder width apart. 
  • Slowly and with control pull your arms into your body by bending them and pulling them to your sides. 
  • Return your arms to the straightened starting position. 

Cooldown

3 rounds:
Dumbbell Marches (5 per side)
https://info.bumptup.org/2022/06/21/standing-march-with-overhead-weight/

*If you do not have a kettlebell/dumbbell, 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
  • Perform for 1 minute with the weight in 1 arm. Rest for 1 minute. Perform another 1 with the weight in the other arm. 

3 rounds:
Prone Hamstring Curls (8 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

Thoracic Rotation (30 seconds per side)
https://info.bumptup.org/2022/03/29/thoracic-rotation/

  • Begin by laying on your back on the floor and stretch out your arms to the side with your palms facing the ground. 
  • While keeping your upper body flat against the ground bend a leg at the knee. Lift and cross this leg over the other and hold. 
  • Repeat on the other side. 
Categories
LOSSB Programed Workouts

Week 4 Workout 1 

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the first day of your fourth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

3 min:
Breathing – seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • 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:
Child’s Pose with Thoracic Rotation (5 per side)
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

  • Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your arms forward flush with the ground in front of you.
  • From there lift one arm and twist your upper body towards to sky towards the lifted arm. Repeat on the other side.

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:
Birddogs (5 per side)
https://info.bumptup.org/2023/07/23/table-top-bird-dog/

  • Begin on all fours, knees planted directly below the waist and hands planted directly below the shoulders.
  • Carefully extend your left back leg behind you and simultaneously extend your right arm in front of you.
  • Pull them back to the starting position and do the same for the opposite leg and arm.

Workout

3 rounds:
Step-Ups (6-8 per side)
https://info.bumptup.org/2022/03/29/step-up/

  • Find a stable box or step at a comfortable height to step onto.
  • Place it directly in front of you and take about one step back from it. 
  • To begin place one foot on the box and push off from the box to pull the other one off the ground. 
  • Do not put pressure on the foot off the box simply let it rise to meet the other on the box and set it back down on the ground. 
  • Repeat 6-8 times with one leg before switching to the other side.
  • Rest 60-90 seconds between rounds.

3 rounds:
Kettlebell Deadlifts – B-Stance (8 per side)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

  • Stand with a leg positioned slightly bent behind the foot stagger stanced (B-stance).
  • 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. 

3 rounds:
Floor Press (8 reps)
https://info.bumptup.org/2022/03/29/floor-press/

  • Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.

3 rounds:
Bent-Over Rows (8 per side)
https://info.bumptup.org/2022/03/29/bent-over-row/

  • 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 8 reps on one side before switching arms. Make sure to switch your feet as well!

Cooldown

3 rounds:
Glute Bridges (10 reps)
https://info.bumptup.org/2023/06/01/glute-bridge/

  • Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.
  • Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
  • *If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.

3 rounds:
Hip Hurdles (10 per leg)
https://info.bumptup.org/2022/03/29/hip-hurdle/

  • Start by sitting on the ground with your legs extended in front of you. Place a small object around 4 inches tall on the ground next to one of your legs. Lift your leg up and over the object keeping your leg as straight as possible during this. Move your leg back over the object and repeat for the other leg. 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.

Relax

Pigeons (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.
Categories
LOSSB Programed Workouts

Week 4 Workout 2 

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the second day of your fourth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

3 min:
Breathing – seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • Sit in a position with a neutral spine. 
  • 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:
Hip CARs (5 per side)
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

  • There are multiple progressive movements here, chose the one that is most achievable for you.

3 rounds:
Shoulder Taps – Elevated as Needed (8 per side)
https://info.bumptup.org/2022/03/29/shoulder-tap/

  • Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
  • Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder. 
  • Alternate between left and right arms tapping the opposite shoulder.
    • Modification: This exercise can be modified in standing position with palms pressed against a wall or countertop.

Core

3 rounds:
Woodchops – Low to High (8 per side)
https://info.bumptup.org/2022/03/29/woodchop-low-to-high/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Once band is secured, grab ahold of the end with both hands clasped together. Start with the band low and on the right side of your body near your hip. 
  • Pull band diagonally upward across your body until you reach the top left side overhead. 
  • Do this slow and controlled fighting the resistance of the exercise band. 
  • When finished with one side flip so that you can begin with the band on your lower left side pulling to up your right. 

3 rounds:
Pallof Press (8 per side)
https://info.bumptup.org/2022/03/29/pallof-press/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Stand with legs shoulder width apart and grab the exercise band with two hands clasped together. 
  • Hold the band your chest with bent arms.
  • Slowly extend your arms straight in front of you while keeping hands together and around the band.
  • Bend your arms back to your chest slowly and with control.

Workout

3 rounds:
Dumbbell Strict Press (6-8 reps per side)
https://info.bumptup.org/2022/03/29/dumbbell-strict-press/

  • Rest 60 seconds between rounds.

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:
Lunges (6 per side)
https://info.bumptup.org/2022/03/29/lunge/

  • Stand in a relaxed position then take one step forward and dip your entire body down with your back leg bending until your shin is parallel to the ground and your front leg is at a 90 degree angle to the ground.

3 rounds:
Single-Leg Kettlebell Deadlifts (6 per side)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

  • Start standing with your feet outside your shoulders. Lift one leg off the ground.
  • Another option is to stand with a leg positioned slightly bent behind the foot stagger-stanced (B-stance).
  • 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. 

Cooldown

3 rounds:
Banded Pull-Apart (8 reps)
https://info.bumptup.org/2022/03/29/banded-pull-apart/

  • Holding a towel or an exercise band straight in front of stretch it out several inches until you feel it in your upper back muscles. A towel will not have nearly as much stretch but can still be beneficial.

3 rounds:
Banded Face Pulls (10 reps)
https://info.bumptup.org/2022/03/28/banded-face-pull/

  • After tying a towel or an exercise band to a sturdy material straighten in front of you until it is taught. Then make sure your arms are fully extended and pull the band towards your chest. You should feel it in your upper back muscles and arms. A towel will not have nearly as much stretch but can still be beneficial.

Relax

Thoracic Rotation (30 seconds per side)
https://info.bumptup.org/2022/03/29/thoracic-rotation/

  • Begin by laying on your back on the floor and stretch out your arms to the side with your palms facing the ground. 
  • While keeping your upper body flat against the ground bend a leg at the knee. Lift and cross this leg over the other and hold. 
  • Repeat on the other side. 
Categories
LOSSB Programed Workouts

Week 5 Workout 1 

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the first day of your fifth 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:
Child’s Pose with Thoracic Rotation (5 per side)
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

  • Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your arms forward flush with the ground in front of you.
  • From there lift one arm and twist your upper body towards to sky towards the lifted arm. Repeat on the other side.

Core

3 rounds:
Pallof Press with Step (9 per side)
https://info.bumptup.org/2022/03/29/pallof-press-with-step/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Stand with legs shoulder width apart and grab the exercise band with two hands clasped together. 
  • Hold the band at your chest with bent arms.
  • Slowly extend your arms straight in front of you while keeping hands together and around the band.
  •  While extending your arm step the leg opposite to the band side out to the front, side, and behind you. Alternate each time.
  •  Bend your arms back to your chest slowly and with control.

3 rounds:
Woodchop – High to Low (8 per side)
https://info.bumptup.org/2022/03/29/woodchop-low-to-high/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Once band is secured, grab ahold of the end with both hands clasped together. Start with the band high and on the right side of your body overhead. 
  • Pull band diagonally across your body downward until you reach the bottom left side near your hip. 
  • Do this slow and controlled fighting the resistance of the exercise band. 
  • Repeat 8 times.
  • When finished with one side flip so that you can begin with the band on your upper left side pulling down to your right. 

Workout

3 rounds:
Goblet Squats (6-8 reps)
https://info.bumptup.org/2022/03/29/goblet-squat/

  • You can either choose to use a weight or not. Hold your hands or weight in your hands directly in front of your chest. Spread your legs slightly and push your behind back as you bend your knees.
  • Press down into a full squat and then back up.
  • Rest 60-90 seconds between rounds.

3 rounds:
Step-ups (8 per leg)
https://info.bumptup.org/2022/03/29/step-up/

  • Find a stable box or step at a comfortable height to step onto
  • Place it directly in front of you and take about one step back from it. 
  • To begin place one foot on the box and push off from the box to pull the other one off the ground. 
  • Do not put pressure on the foot off the box simply let it rise to meet the other on the box and set it back down on the ground. 
  • Repeat 8 times with one leg before switching to the other side. 

3 rounds:
Push-ups (10 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.
    • Modification: This can be performed in an elevated/standing position with hands placed against a wall or countertop, if needed.

3 rounds:
Lateral Pull-Through (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.

Cooldown

3 rounds:
Glute Bridges (10 reps)
https://info.bumptup.org/2023/06/01/glute-bridge/

  • Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.
  • Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
  • *If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck, and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.

3 rounds:
Hip Flexor March (6 per side)
https://info.bumptup.org/2022/03/29/hip-flexor-standing-march/

Relax

Lie down for 2 minutes in the prone position (on your belly).

Categories
LOSSB Programed Workouts

Week 5 Workout 2 

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the second day of your fifth 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/

  • 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:
Hip CARs (5 per side)
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

  • There are multiple progressive movements here, chose the one that is most achievable for you.

3 rounds:
Shoulder Taps (8 per side)
https://info.bumptup.org/2022/03/29/shoulder-tap/

  • Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
  • Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder. 
  • Alternate between left and right arms tapping the opposite shoulder.

Core

3 rounds:
Straight-Arm Pulldowns (8 reps)
https://info.bumptup.org/2022/03/29/straight-arm-pulldown/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket. 
  • Begin by standing shoulder width apart with a slight bend in the knees. Grab ahold of the band with two hands. Separate them slightly on the band so they are not right next to each other. 
  • Straighten your arms and hold them out in front of you about shoulder height. 
  • Pull down on the band and bring it towards your hips keeping straightened arms. 
  • When at the bottom slowly and with control bring your arms back to the top position.

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:
Floor Press (6-8 reps)
https://info.bumptup.org/2022/03/29/floor-press/

  • Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.
  • Complete 6-8 reps per round.
  • Rest 60-90 seconds between rounds.

3 rounds:
Bent-Over Rows (8 per side)
https://info.bumptup.org/2022/03/29/bent-over-row/

  • 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.

3 rounds:
Air Squats (6 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:
Kettlebell Deadlift Stance B (8 per side)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

  • Stand with a leg positioned slightly bent behind the foot stagger-stanced (B-stance).
  • 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. 

Cooldown

3 rounds:
Banded Face Pulls (10 reps)
https://info.bumptup.org/2022/03/28/banded-face-pull/

  • After tying a towel or an exercise band to a sturdy material straighten in front of you until it is taught.
  • Then make sure your arms are fully extended and pull the band towards your chest. You should feel it in your upper back muscles and arms.
  • A towel will not have nearly as much stretch but can still be beneficial.

3 rounds:
Tricep Pulldowns (10 reps)
https://info.bumptup.org/2022/03/29/tricep-pulldown/

  • Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Grab the end of the band with one arm. 
  • Start with your arm bent at your elbow 90 degrees. Your arm should be in front of you and at your side.
  • Slowly extend your arm until it is straight and at your side, there should be tension in the band. 
  • Do this slowly and controlled, fighting the resistance of the exercise band. 
  • When you have completed 10 reps on one arm, rest and do the other arm.   

Relax

Child’s Pose (1 minute)
https://info.bumptup.org/2020/05/22/childs-pose/

  • Begin in a hands and knees position on the floor with a pillow at an arms length in front of you.
  • Widen your knees to allow your belly to comfortably lie between the legs as you press down towards the floor and reach your arms in front of you on top of the pillow.
  • Hold for several seconds.
    • Modification: Place 1-3 pillows behind your bottom and on top of the backs of your lower legs. As you sit back, rest your bottom on the pillows instead of your legs/heels.