Category: Programed Workouts

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

3 rounds:
Squat to Box
Rest 60 seconds between rounds, 6-8 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.
  

3 rounds:
Floor Press 6 per side
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.

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

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 second 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:
  8 push-up elevated
  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:
  10 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 third day of your second week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Core

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/

• 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
• Tip: Go as slow as possible on your way down. Use the wall or a chair to assist as needed

3 rounds:
6 Air Squats
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.

Cooldown

Relax

30 seconds per leg pigeon
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:
7-9 Air Squats
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 Deadlifts 8 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 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

3 rounds:
5 per side monster walk
(side/side/front/back)
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 

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 third 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.

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:
Floor Press 6 per side
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.

3 rounds:
8 per side lateral pull thru
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:
7 per side reverse lunge
https://info.bumptup.org/2022/03/29/reverse-lunge/

• Standing shoulder width apart, step one leg behind you while at the same time bending your knees
• Go down as far as feels comfortable without your back knee touching the ground
• Keep the knee of your front leg behind your toe when bending 
• Step the back leg back up front to the other leg

3 rounds:
6/side kettlebell deadlift stance B
https://info.bumptup.org/2022/03/29/reverse-lunge/

• 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:
8 Wall Angels
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:
10 band pull apart
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

5 reps child’s pose to spinal segmentation
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:
8 per side woodchop
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:
5 per side bird dog
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:
Kettlebell Deadlifts 8 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:
8 Air Squats
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:
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:
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

3 rounds:
5 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:
8 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 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 fourth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Core

3 rounds:
8 per side lateral pull thru
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:
6-8 reps 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:
Bent over rows 6 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 ret
  30 sec per side pigeonurn 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

Relax

30 sec per side pigeon

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

Workout

3 rounds:
6-8 reps per side dumbell strict press
Rest 60 seconds between rounds
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 per side lateral pull thru
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:
8 per side reverse lunge
https://info.bumptup.org/2022/03/29/reverse-lunge/

• Standing shoulder width apart, step one leg behind you while at the same time bending your knees
• Go down as far as feels comfortable without your back knee touching the ground
• Keep the knee of your front leg behind your toe when bending 
• Step the back leg back up front to the other leg

3 rounds:
8 kettlebell deadlifts
https://info.bumptup.org/2022/03/29/reverse-lunge/

• 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:
8 band pull apart
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:
10 banded face pulls
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

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

Warm Up

Core

Workout

3 rounds:
8 per side kettlebell deadlift
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 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. 

3 rounds:
8 Air Squats
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.