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
2 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:
10 downward dog pedal out
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:
8 per side woodchop
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:
5 per side bird dog
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:
Kettlebell Deadlifts 8 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:
8 Air Squats
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:
8 push ups
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 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.
Cooldown
3 rounds:
5 per side dumbbell march
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
- 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:
8 prone hamstring curl
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
30 seconds per side thoracic rotation
