Category: Programed Workouts

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

Warm Up

Core

3 rounds:
Woodchops – Low to High (8 per side)
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. 
• When finished with one side flip so that you can begin with the band on your lower left side pulling to up your right. 

3 rounds:
Pallof Press (8 per side)
https://info.bumptup.org/2022/03/29/pallof-press/

• 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 your chest with bent arms.
• Slowly extend your arms straight in front of you while keeping hands together and around the band.
• Bend your arms back to your chest slowly and with control.

Workout

3 rounds:
Dumbbell Strict Press (6-8 reps per side)
https://info.bumptup.org/2022/03/29/dumbbell-strict-press/

• Rest 60 seconds between rounds.

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.

3 rounds:
Lunges (6 per side)
https://info.bumptup.org/2022/03/29/lunge/

• Stand in a relaxed position then take one step forward and dip your entire body down with your back leg bending until your shin is parallel to the ground and your front leg is at a 90 degree angle to the ground.

3 rounds:
Single-Leg Kettlebell Deadlifts (6 per side)
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-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. 

Cooldown

3 rounds:
Banded Pull-Apart (8 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.

3 rounds:
Banded Face Pulls (10 reps)
https://info.bumptup.org/2022/03/28/banded-face-pull/

• 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.

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

Warm Up

Core

Workout

3 rounds:
Goblet Squats (6-8 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.
• Rest 60-90 seconds between rounds.

3 rounds:
Step-ups (8 per leg)
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 8 times with one leg before switching to the other side. 

3 rounds:
Push-ups (10 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: This can be performed in an elevated/standing position with hands placed against a wall or countertop, if needed.

3 rounds:
Lateral Pull-Through (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.

Cooldown

3 rounds:
Glute Bridges (10 reps)
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:
Hip Flexor March (6 per side)
https://info.bumptup.org/2022/03/29/hip-flexor-standing-march/

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

• 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. 

Cooldown

Relax

Child’s Pose (1 minute)
https://info.bumptup.org/2020/05/22/childs-pose/

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

Warmup

3 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:
Adductor 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:
Birddogs (8 per side)
https://info.bumptup.org/2023/07/23/table-top-bird-dog/

Workout

3 rounds:
Step-Ups (6-8 per side)
https://info.bumptup.org/2020/10/01/step-ups/

• 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. 
  • Tip: Go slow on the way down. Use the wall or chair for assist as needed.
• Repeat 6-8 times with one leg before switching to the other side. 

3 rounds:
Air Squats (8 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.

3 rounds:
Dumbbell Strict Press
https://info.bumptup.org/2022/03/29/dumbbell-strict-press/

3 rounds:
Standing Banded Rows (10 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:
Monster Walks (8 per side in all directions – forward, backward, and to the right and left)
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.
• Perform this activity in all directions, including to each side, forward, and backward.

Rest

Thoracic Rotation (30 seconds to each 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 sixth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Core

3 rounds:
Birddogs (8 per side)
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.

3 rounds:
Half-Kneel Elbow to Knee (8 per side)
https://info.bumptup.org/2022/03/29/half-kneel-elbow-to-knee/

Workout

3 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.
• Rest 60-90 seconds between rounds.

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

• 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. 

tart 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:
Woodchops – Low to High (8 per side)
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:
Pallof Press with Step (8 per side)
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:
Dumbbell Strict Press (7-9 per side)
https://info.bumptup.org/2022/03/29/dumbbell-strict-press/

• Rest 60-90 seconds between rounds.

3 rounds:
Air Squats (8 reps)
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:
Step-Ups (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 8 times with one leg before switching to the other side. 

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

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

• 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 sixth 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.

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:
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.
• Rest 60-90 seconds between rounds.

3 rounds:
Air Squats (8 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 (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

3 rounds:
Bent-Over Rows (10 per side)
https://info.bumptup.org/2022/03/29/bent-over-row/

• Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
• 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 10 reps on one side before switching arms. Make sure to switch your feet as well!

Cooldown

3 rounds:
Dumbbell Marches (8 per side)
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.

3 rounds:
Hamstring Curls (10 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

Pigeon (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.