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

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.