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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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