Category: LOSSB

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

Warm Up

Core

Workout

3 rounds:
8 band good morning
https://info.bumptup.org/2022/03/29/banded-good-mornings/

• 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).
• In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.
• 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.

• 3 rounds:
  6-8 push-ups (begin with the easiest style for you)
  https://info.bumptup.org/2023/06/01/pushup/
• 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. Make sure the back stays flat, so that the hips and shoulders move at the same speed.

3 rounds:
8 standing band row
https://info.bumptup.org/2022/03/29/standing-banded-row/

• Start standing shoulder width apart with a slight bend in the knees.
•  Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder-width apart. 
• Slowly and with control pull your arms into your body by bending them and pulling them to your sides. 
• Return your arms to the straightened starting position. 

Cooldown

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

Warm Up

Core

Workout

• Start standing shoulder width apart with a slight bend in the knees.
•  Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder-width apart. 
• Slowly and with control pull your arms into your body by bending them and pulling them to your sides. 
• Return your arms to the straightened starting position. 

3 rounds:
Kneeling Squat
Rest 60 seconds between rounds, 6-8 reps
Unweighted
https://info.bumptup.org/2022/03/29/kneeling-squat/

• Kneeling and holding a weight directly in front of your chest carefully lean back towards your calves. Use your core strength to hold yourself off of your calves though and only go as far is as is comfortable for you. Using you leg strength press yourself back up to kneeling straight up.

2 rounds:
Dumbbell march 8 per side
https://info.bumptup.org/2022/06/21/standing-march-with-overhead-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 breath 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.

Cooldown

Relax

Spend at least 1 minute in the child’s pose position.
https://info.bumptup.org/2020/05/22/childs-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 first week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Core

Workout

3 rounds:
10 band good morning
https://info.bumptup.org/2022/03/29/banded-good-mornings/

• 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).
• In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.
• 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.

3 rounds:
Squat to Box
Rest 60 seconds between rounds, 5 reps
Light weight
https://info.bumptup.org/2022/03/29/box-squat/

• 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 actually 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.
• If you cannot squat all the way to the chair, try squatting halfway down, and then stand up.
  

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

Warm Up

Core

Workout

Cooldown

Relax

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

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

Warm Up

Core

Workout

Cooldown

Relax

Child’s Pose to Spinal Segmentation (5 reps)
https://info.bumptup.org/2020/05/22/childs-pose/

• Equipment: Pillow
• 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.

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

Warm Up

Core

Workout

3 rounds:
Kettlebell Deadlift (6-8 reps)
https://info.bumptup.org/2022/06/13/deadlift-with-dumbell-kettlebell/

• Equipment: Dumbell/Kettlebell
  • Modification: 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.
• 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. 
  • Modification: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift” 
• Rest 60-90 seconds between rounds.

3 rounds:
Squats to Box/Chair (6 reps)
https://info.bumptup.org/2022/03/29/box-squat/

• 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 actually 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.
• If you cannot squat all the way to the chair, try squatting halfway down, and then stand up.

Cooldown

Relax

Pigeon (30 seconds per leg)
https://info.bumptup.org/2022/03/29/pigeon/

• Position yourself in a pushup position carefully pull one of your legs up and place your shin horizontally in front of your body as straight as possible. You might not be able to rest on the ground in this position completely.
• You should support your body with your arms and try to press your midsection as close to the ground as possible.

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

Warm Up

Core

Workout

3 rounds:
Squats to Box/Chair (6-8 reps)
https://info.bumptup.org/2022/03/29/box-squat/

• 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 actually 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.
• If you cannot squat all the way to the chair, try squatting halfway down, and then stand up.
• Reps should be slow and controlled.
• Rest 60 seconds between rounds.

3 rounds:
Kettlebell Deadlifts (6 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:
Bent-over Rows (7 per arm)
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

3 rounds:
Monster Walks (5 in each direction – forward, backward, and to each side)
https://info.bumptup.org/2022/03/29/monster-walks/

• 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.
• Once completed step towards the other side so the following leg is now the leading leg.
• Exercise will be performed to each side, forward, and backwards.

Relax

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

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

Warm Up

Core

3 rounds:
Birddogs – Arms Only (5 per side)
https://info.bumptup.org/2020/10/04/bird-dogs-arms-only/

• Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
• Make sure your spine is in a neutral position. You do not want to have your back sagging or arching.
• Lift right arm until it parallel to the floor without any tilting at the shoulders- both shoulders should stay parallel to the floor.
• Gently lower arm back to your starting position and repeat with the other arm.

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.

Workout

3 rounds:
Floor Press (6-8 reps)
https://info.bumptup.org/2022/03/29/floor-press/

• 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.
• Rest 60-90 seconds between rounds.

3 rounds:
Lateral Pull-Throughs (5 per side)
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:
Lunges (6 per side)
https://info.bumptup.org/2020/06/01/standing-lunge/

• Equipment: Chair
• Stand next to the chair with your closest hand resting on the top of the chair.
• Bring one leg forward until the knee is slightly bent, then extend the back leg, keeping the knee slightly bent and resting on the toes. 
• Bend at the knees and perform a pelvic tilt, contracting the buttocks. 
• The back heel may remain flat or lifted off the floor. 
• Repeat on opposite side.

3 rounds:
Kettlebell Deadlift Stance B (8 reps)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

•  Start standing with your feet outside your shoulders. Lift one leg off the ground.
• Another option is to stand with a leg positioned slightly bent behind the foot stagger stance (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

3 rounds:
Wall Angels (8 reps)
https://info.bumptup.org/2022/03/28/wall-angel/

• Make sure ribs are down not flaring and out. Make sure your back, shoulders, elbows, wrists, and backs of hands are flat against the wall. Glide arms overhead in snow angel fashion keeping all points of contact with the wall. Go as far as your current mobility allows then return to start.

3 rounds:
Band Pull-Apart (10 reps)
https://info.bumptup.org/2022/03/29/banded-pull-apart/

• Holding a towel or an exercise band straight in front of stretch it out several inches until you feel it in your upper back muscles. A towel will not have nearly as much stretch but can still be beneficial.

Relax

Child’s Pose to Spinal Segmentation (5 reps)
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

• 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.

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

Warm Up

Core

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

• Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket. 
• Once the 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 the band diagonally across your body downward until you reach the bottom left side near your hip. 
• Do this slowly and carefully, fighting the resistance of the exercise band. 
• When finished with one side flip so that you can begin with the band on your upper left side pulling down to your right. 

3 rounds:
Birddogs – Legs Only (5 per side)
https://info.bumptup.org/2020/10/04/bird-dogs-legs-only/

• Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
• Make sure your spine is in a neutral position. You do not want to have your back sagging or arching
• Slowly raise and straighten your left hip and raise your knee, attempting to straighten it until it is at, or near parallel, to the floor without any rotation in the hips and pelvis. Both hips should stay parallel to the floor. If you had headlights on your hip bones, they should stay shining at the floor the whole time.
• Slowly lower leg back to starting position and repeat with the other leg.

Workout

3 rounds:
Kettlebell Deadlift B Stance (6-8 reps)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

• Stand with one leg positioned slightly bent behind the opposite foot (staggered 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. 
• Rest 60-90 seconds between rounds.

3 rounds:
Air Squats (6 reps)
https://info.bumptup.org/2020/05/21/squat/

• 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.

3 rounds:
Push-ups – Elevated (8 reps)
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.
  • Modification: If a push-up is too difficult, it can be modified and performed standing with your hands pressed against a wall or countertop.

3 rounds:
Standing Banded Rows (8 reps)
https://info.bumptup.org/2022/03/29/standing-banded-row/

• Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
• Start standing shoulder width apart with a slight bend in the knees.
• Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder width apart. 
• Slowly and with control pull your arms into your body by bending them and pulling them to your sides. 
• Return your arms to the straightened starting position. 

Cooldown

3 rounds:
Dumbbell Marches (5 per side)
https://info.bumptup.org/2022/06/21/standing-march-with-overhead-weight/

*If you do not have a kettlebell/dumbbell, 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:
Prone Hamstring Curls (8 reps)
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

Thoracic Rotation (30 seconds per side)
https://info.bumptup.org/2022/03/29/thoracic-rotation/

• Begin by laying on your back on the floor and stretch out your arms to the side with your palms facing the ground. 
• While keeping your upper body flat against the ground bend a leg at the knee. Lift and cross this leg over the other and hold. 
• Repeat on the other side. 

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

Warm Up

Core

3 rounds:
Lateral Pull-Throughs (8 per side)
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.

Workout

3 rounds:
Step-Ups (6-8 per side)
https://info.bumptup.org/2022/03/29/step-up/

• 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 6-8 times with one leg before switching to the other side.
• Rest 60-90 seconds between rounds.

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.
• Complete 8 reps on one side before switching arms. Make sure to switch your feet as well!

Cooldown

Relax

Pigeons (30 seconds per side)
https://info.bumptup.org/2022/03/29/pigeon/

• Position yourself in a pushup position carefully pull one of your legs up and place your shin horizontally in front of your body as straight as possible. You might not be able to rest on the ground in this position completely.
• You should support your body with your arms and try to press your midsection as close to the ground as possible.