This is the seventh week of programmed workouts with the BumptUp Beginner Pregnancy workouts.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
We have created full-length workout videos for you to follow along with as you work alongside one of our talented ladies leading the workout! Just grab some water, a towel, press Play on the video above, and get ready to do 25 minutes with us!
If you’re more interested in a self-paced workout, please feel free to keep reading for the details of this workout, which includes videos and descriptions for each individual exercise. We hope you enjoy it!
This week will feature an entirely new list of exercises for each day. Each exercise has been linked to a more detailed explanation of the movement. Modifications, as well as how to make the exercise harder or easier, have also been listed here.
The format will remain the same. Each day will feature 7-8 exercises, each performed for 10 reps or for 30 seconds. Complete the list as many times as possible within the 25 minute time limit.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Standard Warm Up
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
| 1 | Four Way Lunge | x2 sets each side |
| 2 | Single Arm Elevated Pushup From Knee | 5-10 each side |
| 3 | Back Elevated Hip Thrust | 10 reps |
| 4 | Supine Ball Squeeze | 10 reps |
| 5 | Standing Push Press | 10 reps |
| 6 | Sumo Squat + Hold | 10 reps + !0 second Hold |
| 7 | Ball and Baby Balance BuilderBall and Baby Balance Builder | 10 each side |
| 8 | Jog Walk Intervals | 10 reps |
Complete 2 sets on each side
All with the right leg being the one moving (left leg stationary)…
- Lunge to the front
- Lunge to the side
- Lunge to the back
- Lunge to the other side
- Then switch to the other side and repeat, twice on each side
2. Single Arm Elevated Pushup From Knee
5-10 reps each side
- Start in a kneeling pushup position, and place one hand on an elevated surface such as a stair step, stack of books, or basketball.
- Control the motion of bending your elbows to lower your upper body to the level of the elevated surface. Keep the core tight to remain balance.
- Complete 5 reps on one side, and then switch to complete on the opposite side. Total of 10 reps.
10 reps
- Sit on the floor with your upper back against a couch or chair and knees bent.
- Push through the floor to raise your hips off the ground, holding for 2-3 seconds at the top, and then lower back to the ground.
10 reps
- On back or with a wedge under upper body, place arms down at sides and put small ball between knees.
- Bring knees up until over hips and slowly squeeze the ball for count of 5.
10 reps
- Stand with feet slightly wider than shoulder width.
- Hold an object or weight at your chest, and press with both hands to raise the weight above your head.
- Lower back to your chest to return to the starting position.
10 reps + 10 seconds hold
To perform a sumo squat.
- Stand with feet mush wider that shoulder width. (This is what makes it a “sumo” stance!)
- Bend your knees and sit your hips back to squat down, and then stand back up to starting position. Squeeze your glutes at the top.
- Complete 10 reps
- On the LAST rep, hold for 10 seconds at the bottom position, and then stand all the way back up.
7. Ball and Baby Balance Builders
5-10 reps each side
- Place yoga ball right at the center of your hips and belly, with your feet on the floor behind you.
- Hold a position to a plank, with hands and feet on the ground at the same time. Have the ball support your hips and abdomen.
- Reach one arm up in the air, while reaching the opposite leg in the air. For example, you would only have your left arm and right leg on the ground, with the other limbs in the air. Hold for 2-3 seconds, and then return to the ground. Repeat with the opposite side.
- Modification: lift only one limb up at a time, holding for 2-3 seconds and then return to the ground. video: Ball and Baby Balance Builders (modified)
30 seconds
Try to keep moving for the entire 30 seconds at a comfortable pace.
- If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
- Repeat this 2 times, for a total of 30 seconds of jogging
Looking for more? Here are some quick add ons to wrap up the workout. Great work!
Cool Down
- Cool Down Stretch and Mobility Routine
- 5 minute yoga and meditation
- 15-30 Minute walk
Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.
