Category: block 1

Week 5, Day 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 the second week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

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!!

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	Stair Step Ups	10 each side
2	Seated Strict Presss	10 reps
3	Box Squat	10 reps
4	Good Morning	10 reps
5	One Arm Bent Over Row	10 each side
6	Seated Hip Flexor March	10 reps each
7	Lateral Leg Raise	10 each side

Stair Step Ups

10 reps each side

Find a stable box or step at a comfortable height to step onto
Stand directly infront of it, facing the step. Place one foot on the surface of the step
Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

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

3. Box Squat

10 reps

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 actucally 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.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

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).

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

5. One Arm Bent Over Row

10 reps each side

Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended.
Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.

Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
- Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

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.

Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

Stand with one hand resting on a sturdy chair for balance.
Lift the outside leg away from the body, keeping your torso straight as you lift.
Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.

Tags Pregnancy, w5d3

block 1 day 2 Programed Workouts

Week 5, Day 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 the second week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

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

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	Split Squat	10 each side
2	Tall Plank Scap Pushup	10 reps
3	Tricep Dip	10 reps
4	Supported Single Leg RDL	5-10 reps each side
5	Lateral Monster Walks	10 steps each side
6	Seated Upper Back Squeeze	10 reps
7	Penguin Heel Taps	10 each side
8	Walking/Jogging Intervals	30 seconds

Split Squat

10 reps each side

Stand with one foot forward and the other foot back.
Lower your body by bending both knees.
Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
Push through your front heel to return to the starting position.
Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

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 the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

Sit on the floor with your knees to the side and feet resting on floor.
Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

Lie flat on your back, with knees bent and feet flat on the floor.

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and repeat on the opposite side.

8. Jog Walk Intervals

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.

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.

Tags Pregnancy, w5d2

block 1 day 1 Programed Workouts

Week 30, Day 1

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

This is the start of the twenty-seventh week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Todays workout includes movements that should be familiar from previous workouts. Each exercise description has been linked for extra info and tips on completing the movement correctly. The time for the workout will remain the same, however try to challenge your self my increasing reps. Make modifications as necessary as your are now further along in your pregnancy!

Standard Warm Up

Exercises

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	Wall Sit	20-30 seconds
2	Glute Bridge	10 reps
3	Scissor Hops	10 each
4	Beginner Pushup	5-10 reps
5	Primal Pushup Hold	20-30 seconds
6	Calf Raises	10 reps
7	Supine Toe Touches	10 reps
8	Hip Flexor Standing March	10 each side

Wall Sit

20-30 seconds

Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.

Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.

Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

Start lying flat on your back, with knees bent and feet planted in 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

to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

Start in a split stance, with one foot slightly in front of the other.
With each small jump, switch your feet.
Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

Use a chair, couch, bench, box or even a wall to elevate the hands. 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

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

raising the elevation of the hands will decrease the difficulty of the movement
Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.

Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

Pushup through your toes to raise your heels off the ground.
Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

Lie flat on your back with feet in the air and legs straight.

Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

Tags w30d1

block 1 day 1 Programed Workouts

Week 29, Day 1

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

This is the start of the twenty-sixth week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Todays workout includes the same movements from Day one of last week. Each exercise description has been linked for extra info and tips on completing the movement correctly. The time this week will stay the same. Try to improve from last week by making small form adjustments, or even completing a few extra reps!

Standard Warm Up

Exercises

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	Wall Sit	20-30 seconds
2	Glute Bridge	10 reps
3	Scissor Hops	10 each
4	Beginner Pushup	5-10 reps
5	Primal Pushup Hold	20-30 seconds
6	Calf Raises	10 reps
7	Supine Toe Touches	10 reps
8	Hip Flexor Standing March	10 each side

Wall Sit

20-30 seconds

Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.

Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.

Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

Start lying flat on your back, with knees bent and feet planted in 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

to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

Start in a split stance, with one foot slightly in front of the other.
With each small jump, switch your feet.
Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

Use a chair, couch, bench, box or even a wall to elevate the hands. 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

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

raising the elevation of the hands will decrease the difficulty of the movement
Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.

Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

Pushup through your toes to raise your heels off the ground.
Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

Lie flat on your back with feet in the air and legs straight.

Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

Tags block1, w29d1

block 1 day 1 Programed Workouts

Week 28, Day 1

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

This is the start of the twenty-fifth week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Standard Warm Up

Exercises

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	Wall Sit	20-30 seconds
2	Glute Bridge	10 reps
3	Scissor Hops	10 each
4	Beginner Pushup	5-10 reps
5	Primal Pushup Hold	20-30 seconds
6	Calf Raises	10 reps
7	Supine Toe Touches	10 reps
8	Hip Flexor Standing March	10 each side

Wall Sit

20-30 seconds

Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.

Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.

Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

Start lying flat on your back, with knees bent and feet planted in 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

to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

Start in a split stance, with one foot slightly in front of the other.
With each small jump, switch your feet.
Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

Use a chair, couch, bench, box or even a wall to elevate the hands. 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

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

raising the elevation of the hands will decrease the difficulty of the movement
Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.

Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

Pushup through your toes to raise your heels off the ground.
Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

Lie flat on your back with feet in the air and legs straight.

Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

Tags block1, Pregnancy, w28d1

block 1 day 1 Programed Workouts

Week 18, Day 1

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

This is the start of the fifteenth week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Standard Warm Up

Exercises

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	Wall Sit	20-30 seconds
2	Glute Bridge	10 reps
3	Scissor Hops	10 each
4	Beginner Pushup	5-10 reps
5	Primal Pushup Hold	20-30 seconds
6	Calf Raises	10 reps
7	Supine Toe Touches	10 reps
8	Hip Flexor Standing March	10 each side

Wall Sit

20-30 seconds

Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.

Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.

Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

Start lying flat on your back, with knees bent and feet planted in 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

to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

Start in a split stance, with one foot slightly in front of the other.
With each small jump, switch your feet.
Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

Use a chair, couch, bench, box or even a wall to elevate the hands. 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

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

raising the elevation of the hands will decrease the difficulty of the movement
Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.

Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

Pushup through your toes to raise your heels off the ground.
Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

Lie flat on your back with feet in the air and legs straight.

Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

Tags block1, w18d1

block 1 day 1 Programed Workouts

Week 17, Day 1

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

This is the start of the fourteenth week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Standard Warm Up

Exercises

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	Wall Sit	20-30 seconds
2	Glute Bridge	10 reps
3	Scissor Hops	10 each
4	Beginner Pushup	5-10 reps
5	Primal Pushup Hold	20-30 seconds
6	Calf Raises	10 reps
7	Supine Toe Touches	10 reps
8	Hip Flexor Standing March	10 each side

Wall Sit

20-30 seconds

Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.

Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.

Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

Start lying flat on your back, with knees bent and feet planted in 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

to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

Start in a split stance, with one foot slightly in front of the other.
With each small jump, switch your feet.
Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

Use a chair, couch, bench, box or even a wall to elevate the hands. 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

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

raising the elevation of the hands will decrease the difficulty of the movement
Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.

Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

Pushup through your toes to raise your heels off the ground.
Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

Lie flat on your back with feet in the air and legs straight.

Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

Tags block1, Pregnancy, w17d1

block 1 day 1 Programed Workouts

Week 16, Day 1

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

This is the start of the thirteenth week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Todays workout includes the same movements from Day one of the very. Each exercise description has been linked for extra info and tips on completing the movement correctly. The time this week will stay the same. Try to improve from last week by making small form adjustments, or even completing a few extra reps!

Standard Warm Up

Exercises

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	Wall Sit	20-30 seconds
2	Glute Bridge	10 reps
3	Scissor Hops	10 each
4	Beginner Pushup	5-10 reps
5	Primal Pushup Hold	20-30 seconds
6	Calf Raises	10 reps
7	Supine Toe Touches	10 reps
8	Hip Flexor Standing March	10 each side

Wall Sit

20-30 seconds

Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.

Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.

Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

Start lying flat on your back, with knees bent and feet planted in 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

to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

Start in a split stance, with one foot slightly in front of the other.
With each small jump, switch your feet.
Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

Use a chair, couch, bench, box or even a wall to elevate the hands. 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

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

raising the elevation of the hands will decrease the difficulty of the movement
Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.

Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

Pushup through your toes to raise your heels off the ground.
Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

Lie flat on your back with feet in the air and legs straight.

Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

Tags block1, w16d1

block 1 day 1 Programed Workouts

Week 6, Day 1

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

This is the start of the third week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Standard Warm Up

Exercises

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	Wall Sit	20-30 seconds
2	Glute Bridge	10 reps
3	Scissor Hops	10 each
4	Beginner Pushup	5-10 reps
5	Primal Pushup Hold	20-30 seconds
6	Calf Raises	10 reps
7	Supine Toe Touches	10 reps
8	Hip Flexor Standing March	10 each side

Wall Sit

20-30 seconds

Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.

Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.

Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

Start lying flat on your back, with knees bent and feet planted in 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

to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

Start in a split stance, with one foot slightly in front of the other.
With each small jump, switch your feet.
Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

Use a chair, couch, bench, box or even a wall to elevate the hands. 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

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

raising the elevation of the hands will decrease the difficulty of the movement
Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.

Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

Pushup through your toes to raise your heels off the ground.
Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

Lie flat on your back with feet in the air and legs straight.

Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

Tags block1, Pregnancy, w6d1

block 1 day 1 Programed Workouts

Week 5, Day 1

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

This is the start of the second week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Standard Warm Up

Exercises

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	Wall Sit	20-30 seconds
2	Glute Bridge	10 reps
3	Scissor Hops	10 each
4	Beginner Pushup	5-10 reps
5	Primal Pushup Hold	20-30 seconds
6	Calf Raises	10 reps
7	Supine Toe Touches	10 reps
8	Hip Flexor Standing March	10 each side

Wall Sit

20-30 seconds

Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.

Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.

Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

Start lying flat on your back, with knees bent and feet planted in 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

to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

Start in a split stance, with one foot slightly in front of the other.
With each small jump, switch your feet.
Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

Use a chair, couch, bench, box or even a wall to elevate the hands. 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

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

raising the elevation of the hands will decrease the difficulty of the movement
Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.

Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

Pushup through your toes to raise your heels off the ground.
Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

Lie flat on your back with feet in the air and legs straight.

Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

Tags block1, Pregnancy, w5d1