Category: Exercises

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

Core

Workout

3 rounds:
Rest 60-90 seconds between rounds
Goblet Squats 7-9 reps
https://info.bumptup.org/2022/03/29/goblet-squat/

• 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.

3 rounds:
Side Step ups 6 reps per side
https://info.bumptup.org/2022/03/28/step-ups-lateral/

• Stand beside the step you will be stepping up onto. Instead of facing the step stand beside it and take a step up onto the step horizontally with the foot closest.

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:
Lateral Pull Through 6 per side reps
https://info.bumptup.org/2022/03/29/lateral-pull-through/

• 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.

Cooldown

3 rounds:
10 glute bridge
https://info.bumptup.org/2023/06/01/glute-bridge/

• 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.

3 rounds:
6 per side Hip Flexor March
https://info.bumptup.org/2023/07/09/seated-hip-flexor-march/

• 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.

Relax

Lie down for 2 minutes in the prone position

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

Core

Workout

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.
  

3 rounds:
Side Step ups 6 reps per side
https://info.bumptup.org/2022/03/28/step-ups-lateral/

• Stand beside the step you will be stepping up onto. Instead of facing the step stand beside it and take a step up onto the step horizontally with the foot closest.

3 rounds:
8 per side kettlebell deadlift (b-stance)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

• Another option is to stand with a leg positioned slightly bent behind the foot staggerstanced (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. 

Cooldown

Relax

Spend 1 minute in Child’s Pose

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 fifth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warmup

2 min:
Breathing – Standing
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

3 rounds:
Shinbox 5 per side
https://info.bumptup.org/2022/03/29/shinbox/

3 rounds:
Abductor Rock back 8 per side

• You can gently rock here back and forth, then switching sides.

• Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your leg extended to the side.

Core

3 rounds:
8 per side Birddog
https://info.bumptup.org/2023/07/23/table-top-bird-dog/

Workout

3 rounds:
Step-ups 6 each side
Rest 60 seconds between rounds, 6-8 reps
Unweighted
https://info.bumptup.org/2020/10/01/step-ups/

• Tip: Go as slow as possible on your way down. Use the wall or a chair to assist as needed
• Start in a standing position just behind the step.
• Raise up onto the step with one leg as you pump your arms.
• Return to start position.
• Switch to the opposite leg and raise up.
• You may increase the intensity of this exercise by stepping both legs onto the step and stepping back down.
• Tip: Try to pull yourself onto the box with the front leg instead of pushing off with the back leg

3 rounds:
8 Air Squats
https://info.bumptup.org/2020/05/21/squat/
Hold for a count of five.

• 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.

3 rounds:
Seated Strict Press
Rest 60 seconds between rounds, 6-8 reps
Unweighted
https://info.bumptup.org/2022/03/29/seated-strict-press/

• Carefully lower back down to the goalpost position 
• Begin by sitting on the ground with your legs out in front of you.
• Grab two dumbbells and make a goalpost shape with your arms 
• Slow and controlled push the weights overhead until they reach the top

3 rounds:
Lateral Pull Through 8 per side reps
https://info.bumptup.org/2022/03/29/lateral-pull-through/

• 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.

Cooldown

3 rounds:
5 per side monster walk
(side/side/front/back)
https://info.bumptup.org/2022/03/29/monster-walks/

• Once completed step towards the other side so the following leg is now the leading leg 
• 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 two steps each

Rest

30 seconds per side thoracic rotation

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 sixth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Core

3 rounds:
8 per side Birddog
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:
Goblet Squat
https://info.bumptup.org/2022/03/29/goblet-squat/

• 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.

3 rounds:
8 per side kettlebell deadlift (B stance)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

• Another option is to stand with a leg positioned slightly bent behind the foot staggerstanced (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. 

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 sixth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Core

3 rounds:
8 per side Woodchop low to high
https://info.bumptup.org/2022/03/29/woodchop-low-to-high/

• 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 low and on the right side of your body near your hip. 
• Pull band diagonally upward across your body until you reach the top left side overhead. 
• Do this slow and controlled fighting the resistance of the exercise band. 

3 rounds:
8 per side Pallof press with step up
https://info.bumptup.org/2022/03/29/pallof-press-with-step/

• 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

Workout

3 rounds:
Seated Strict Press
Rest 60 seconds between rounds, 7-9 reps
https://info.bumptup.org/2022/03/29/seated-strict-press/

• Carefully lower back down to the goalpost position 
• Begin by sitting on the ground with your legs out in front of you.
• Grab two dumbbells and make a goalpost shape with your arms 
• Slow and controlled push the weights overhead until they reach the top

3 rounds:
8 Air Squats
https://info.bumptup.org/2020/05/21/squat/
Hold for a count of five.

• Squat as far as you comfortable can without allowing your heels to lift off the floor.
• 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. 

3 rounds:
Side Step ups 6 reps per side
https://info.bumptup.org/2022/03/28/step-ups-lateral/

• Stand beside the step you will be stepping up onto. Instead of facing the step stand beside it and take a step up onto the step horizontally with the foot closest.

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

Relax

5 reps child’s pose to spinal segmentation

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 sixth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Core

3 rounds:
Lateral Pull Through 8 per side reps
https://info.bumptup.org/2022/03/29/lateral-pull-through/

• 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.

3 rounds:
50′ suitcase carry

• 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.

Workout

3 rounds:
Kettlebell Deadlifts 7-9 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:
Step-ups 6 each side
Rest 60 seconds between rounds, 6-8 reps
Unweighted
https://info.bumptup.org/2020/10/01/step-ups/

• Tip: Go as slow as possible on your way down. Use the wall or a chair to assist as needed
• Start in a standing position just behind the step.
• Raise up onto the step with one leg as you pump your arms.
• Return to start position.
• Switch to the opposite leg and raise up.
• You may increase the intensity of this exercise by stepping both legs onto the step and stepping back down.
• Tip: Try to pull yourself onto the box with the front leg instead of pushing off with the back leg

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:
Lateral Pull Through 8 per side reps
https://info.bumptup.org/2022/03/29/lateral-pull-through/

• 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.

Cooldown

3 rounds:
8 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:
10 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 pigeon