Category: Programed Workouts

LOSSA Programed Workouts

*Week 5 – Workout 1

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

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

Stand in a neutral position.
Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
Exhale slowly allowing your lower ribcage to relax as you breathe out totally relaxing the body.

3 rounds:
5 per side hip CARs
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

There are multiple progressive movements here, chose the one that is most achievable for you.

3 rounds:
5 per side child’s pose thoracic rotation
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.

Core

3 rounds:
8 per side pallof press
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

3 rounds:
5 per side Woodchop High to Low
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 the 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 the band diagonally upward across your body until you reach the top left side overhead.
Do this slowly and controlled to fight the resistance of the exercise band.

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

Tags LOSS A, w5d1

LOSSA Programed Workouts

*Week 5 – Workout 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 your fifth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

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

Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
Exhale slowly allowing your lower ribcage to relax as you breathe out totally relaxing the body.

3 rounds:
5 per side hip CARs
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

There are multiple progressive movements here, chose the one that is most achievable for you.

3 rounds:
8 per side shoulder tap – elevated as needed
https://info.bumptup.org/2022/03/29/shoulder-tap/

Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
Alternate between left and right arms tapping the opposite shoulder

Core

3 rounds:
8 straight arm pull down
https://info.bumptup.org/2022/03/29/straight-arm-pulldown/

Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket.
Begin by standing shoulder width apart with a slight bend in the knees. Grab ahold of the band with two hands. Separate them slightly on the band so they are not right next to each other.
Straighten your arms and hold them out in front of you about shoulder height.
Pull down on the band and bring it towards your hips keeping straightened arms.
When at the bottom slowly and with control bring your arms back to the top position.

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:
Rest 60-90 seconds between rounds
7-9 reps floor press
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.

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

3 rounds:
10 Banded Face Pull
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.

3 rounds:
10 Tricep Pulldown
https://info.bumptup.org/2022/03/29/tricep-pulldown/

Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Grab the end of the band with one arm.
Start with your arm bent at your elbow 90 degrees. Your arm should be in front of you and at your side.
Slowly extend your arm until it is straight and at your side, there should be tension in the band.
Do this slowly and controlled fighting the resistance of the exercise band.
When you have completed 10 reps on one arm, rest and do the other arm.

Relax

Spend 1 minute in Child’s Pose

Tags LOSS A, w5d2

LOSSA Programed Workouts

*Week 5 – Workout 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 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/

Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
Exhale slowly allowing your lower ribcage to relax as you breathe out totally relaxing the body.

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

From a seated position, position your front leg in a 90 degree angle and your back leg in a 90 degree angle. One hip internally rotated and the other hip externally rotated. Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up and over.

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/

Pull them back to the starting position and do the same for the opposite leg and arm.
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.

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.

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

Tags LOSS A, w5d3

LOSSA Programed Workouts

*Week 6 – Workout 1

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

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

Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
Exhale slowly allowing your lower ribcage to relax as you breathe out totally relaxing the body.

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

From a seated position, position your front leg in a 90 degree angle and your back leg in a 90 degree angle. One hip internally rotated and the other hip externally rotated. Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up and over.

3 rounds:
Abductor Rock back 8 per side

You can gently rock here back and forth, then switch 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/

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:
8 reverse crunches

Lie on your back and lift your legs and some of your bottom off the ground. Brace your core to hold yourself barely off the ground. Return to the ground.

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.

3 rounds:
6 floor press
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)

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

Cooldown

3 rounds:
8 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.

2 rounds:
8 per side fire hydrant
https://info.bumptup.org/2022/03/29/fire-hydrant/

Start on your hands and knees with your back parallel to the ground. Slowly lift one leg, keeping it bent at the knee out to the side of your body. Lift it as high as you feel comfortable then return it to the ground. Repeat on the other side.

Relax

30 seconds per side thoracic rotation

Tags LOSS A, w6d1

LOSSA Programed Workouts

*Week 6 – Workout 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 your sixth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

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

Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
Exhale slowly allowing your lower ribcage to relax as you breathe out totally relaxing the body.

3 rounds:
5 per side hip CARs
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

There are multiple progressive movements here, chose the one that is most achievable for you.

3 rounds:
5 per side shoulder tap – elevated as needed
https://info.bumptup.org/2022/03/29/shoulder-tap/

Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
Alternate between left and right arms tapping the opposite shoulder

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

2 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 Tricep Pulldown
https://info.bumptup.org/2022/03/29/tricep-pulldown/

Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Grab the end of the band with one arm.
Start with your arm bent at your elbow 90 degrees. Your arm should be in front of you and at your side.
Slowly extend your arm until it is straight and at your side, there should be tension in the band.
Do this slowly and controlled fighting the resistance of the exercise band.
When you have completed 10 reps on one arm, rest and do the other arm.

Relax

5 reps child’s pose to spinal segmentation

Tags LOSS A, w6d2

LOSSA Programed Workouts

*Week 6 – Workout 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 your sixth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

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

Sit in a neutral position.
Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
Exhale slowly allowing your lower ribcage to relax as you breathe out totally relaxing the body.

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

From a seated position, position your front leg in a 90 degree angle and your back leg in a 90 degree angle. One hip internally rotated and the other hip externally rotated. Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up and over.

3 rounds:
10 downward dog pedal out
https://info.bumptup.org/2022/03/29/downward-dog-with-pedal-out/

Begin in a downward dog position. On your toes bent at the waist with your hands fully planted on the ground. Next begin to bend one knee at a time planting your opposite foot. Alternate between each foot.

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

Tags LOSS A, w6d3

block 2 day 3 Programed Workouts

Week 32, Day 3

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

This is the first day of the 29th 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

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	Front Foot Elevated Lunge	10 each side
2	Plank Saw	10 reps
3	Bodyweight Squat + Calf Raise	10 reps
4	Heel Lifts	10 each side
5	Shoulder Shrug	10 reps
6	Milk Jug/ Kettle Bell Rotational Chop Low to High	10 each side
7	Crab Walk +Leg Kick	10 each side

Front Foot Elevated Lunge

10 reps each side

Find a low step, and stand 2-3 feet behind it facing the step.

Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge

Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
- Use a countertop of chair for support if needed.
When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

Begin with hands on your hips in a standing position, legs approximately shoulder width apart.

Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.

Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

Stand with feet shoulder-width apart and arms hanging loosely at the sides.
Position your head so that your ear lobes are in line with shoulders and hips.
Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

Start in a half kneeling position with one knee on the ground.

Holding a light weight or object in both hands, start with both arms straight near the leg that is down.

Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.

Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
From here, kick your right foot in the air, keeping your core tight.
Return the foot on the ground, and then repeat on the opposite side.

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 w32d3

block 4 day 3 Programed Workouts

Week 39, Day 3

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

This is the 36th week of programmed workouts with the BumptUp Beginner Pregnancy workouts.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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	Supported Lateral lunge	10 each side
2	Glute Bridge Walk Out	10 reps
3	Side Lying Abductor Lift	10 each side
4	Bird Dogs arms Only	10 reps each side
5	Plie Squat	10 reps
6	Cross Country Skier	10 reps each side
7	Soup Can Front to Lateral T Raise	10 reps
8	ball and baby knee rolls	5-10 each side

Supported Lateral lunge

5-10 reps each side

Start facing a wall or countertop with hands resting on the surface for balance support.
Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.
Return to the starting position then repeat going to the other side.

2. Glute Bridge Walk Out

10 reps

From a regular glute bridge starting position, on your back, push your hips up in the air.
Holding this position, walk your feet out further from your body in small steps, taking 3-4 total steps. Then, walk your feet back under your hips.
Keep your hips off the ground throughout the entire exercise. Repeat for 10 reps.

3. Side Lying Abductor Lift

10 reps each side

Lay on side with lower arm supporting head, upper arm in front for balance and legs straight in line with body. Slightly bend upper leg knee and squeeze glutes (bottom) as you bring leg back behind body and hold for several seconds.
Slowly raise the upper leg above hip level and return to start position.
Keep your hips stacked on top of each other as you do this.
Repeat on opposite side.

Modification: If you are having trouble balancing in this position, bend your bottom hip and knee up a little. If you find yourself rolling backwards, do this next to wall with the wall behind you to help keep your from rolling backwards.

4. Bird Dogs arms Only

10 reps each side

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.

5. Plie Squat

10 reps

Start with your feet about shoulder width apart. This should be sightly closer than your normal squat position.
Bend your knees to squat down about half way. Your knees should move out wide, away from the body.
As you reach the partial squat position, hold the ball in front of your belly.
Plie by raising your body up and raising ball overhead and until your legs are straight.

6. Cross Country Skier

10 reps each side

Start in a standing position with your arms at your side.
Lunge forward on your right leg with your left leg extending behind you and bring your left arm in front of you as you extend your right arm back.
Press back with your right leg and switch sides with your left leg forward in a lunge with right leg behind and left arm in front.
Try to maintain a fluid “sliding” motion as you switch legs from front to back.
Avoid dipping too deep—just slightly bend your knees, and if you have walking poles you can use them to help with balance and add more arm work.

7. Soup Can Front to Lateral T Raise

10 reps

Raise arms straight out in front, until shoulder height, and then lower back to your sides.
Raise straight out to the sides of your body, making a T shape, untill your arms are even with your shoulders, and then lower to the sides of your body.
Repeat these movements in an alternating pattern, 10 times each.

8. ball and baby knee rolls

5-10 reps each side

Lie flat on your back, and place your feet on top of the yoga ball. Your knees should be bent at a 90 degree angle, and the entire back of your thigh and leg should be in contact with the ball.
*Your baby can participate too! Have your child resting in the crease of your hip, straddling your belly.
Your hands can be up to support your child in place, or you can have them simply at your sides
With your feet on the ball, roll your knees to one side, untill your thigh touches the grass. Use your core and hip flexor muscles to lift your legs back up to the starting position
Repeat on the opposite side, completing 5-10 reps on each side in an alternating pattern.

Tags w39d3

block 4 day 3 Programed Workouts

Week 38, Day 3

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

This is the 35th week of programmed workouts with the BumptUp Beginner Pregnancy workouts.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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	Supported Lateral lunge	10 each side
2	Glute Bridge Walk Out	10 reps
3	Side Lying Abductor Lift	10 each side
4	Bird Dogs arms Only	10 reps each side
5	Plie Squat	10 reps
6	Cross Country Skier	10 reps each side
7	Soup Can Front to Lateral T Raise	10 reps
8	ball and baby knee rolls	5-10 each side

Supported Lateral lunge

5-10 reps each side

Start facing a wall or countertop with hands resting on the surface for balance support.
Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.
Return to the starting position then repeat going to the other side.

2. Glute Bridge Walk Out

10 reps

From a regular glute bridge starting position, on your back, push your hips up in the air.
Holding this position, walk your feet out further from your body in small steps, taking 3-4 total steps. Then, walk your feet back under your hips.
Keep your hips off the ground throughout the entire exercise. Repeat for 10 reps.

3. Side Lying Abductor Lift

10 reps each side

Lay on side with lower arm supporting head, upper arm in front for balance and legs straight in line with body. Slightly bend upper leg knee and squeeze glutes (bottom) as you bring leg back behind body and hold for several seconds.
Slowly raise the upper leg above hip level and return to start position.
Keep your hips stacked on top of each other as you do this.
Repeat on opposite side.

4. Bird Dogs arms Only

10 reps each side

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.

5. Plie Squat

10 reps

Start with your feet about shoulder width apart. This should be sightly closer than your normal squat position.
Bend your knees to squat down about half way. Your knees should move out wide, away from the body.
As you reach the partial squat position, hold the ball in front of your belly.
Plie by raising your body up and raising ball overhead and until your legs are straight.

6. Cross Country Skier

10 reps each side

Start in a standing position with your arms at your side.
Lunge forward on your right leg with your left leg extending behind you and bring your left arm in front of you as you extend your right arm back.
Press back with your right leg and switch sides with your left leg forward in a lunge with right leg behind and left arm in front.
Try to maintain a fluid “sliding” motion as you switch legs from front to back.
Avoid dipping too deep—just slightly bend your knees, and if you have walking poles you can use them to help with balance and add more arm work.

7. Soup Can Front to Lateral T Raise

10 reps

Raise arms straight out in front, until shoulder height, and then lower back to your sides.
Raise straight out to the sides of your body, making a T shape, untill your arms are even with your shoulders, and then lower to the sides of your body.
Repeat these movements in an alternating pattern, 10 times each.

8. ball and baby knee rolls

5-10 reps each side

Lie flat on your back, and place your feet on top of the yoga ball. Your knees should be bent at a 90 degree angle, and the entire back of your thigh and leg should be in contact with the ball.
*Your baby can participate too! Have your child resting in the crease of your hip, straddling your belly.
Your hands can be up to support your child in place, or you can have them simply at your sides
With your feet on the ball, roll your knees to one side, untill your thigh touches the grass. Use your core and hip flexor muscles to lift your legs back up to the starting position
Repeat on the opposite side, completing 5-10 reps on each side in an alternating pattern.

Tags w38d3

block 4 day 3 Programed Workouts

Week 37, Day 3

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

This is the 34th week of programmed workouts with the BumptUp Beginner Pregnancy workouts.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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	Supported Lateral lunge	10 each side
2	Glute Bridge Walk Out	10 reps
3	Side Lying Abductor Lift	10 each side
4	Bird Dogs arms Only	10 reps each side
5	Plie Squat	10 reps
6	Cross Country Skier	10 reps each side
7	Soup Can Front to Lateral T Raise	10 reps
8	ball and baby knee rolls	5-10 each side

Supported Lateral lunge

5-10 reps each side

Start facing a wall or countertop with hands resting on the surface for balance support.
Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.
Return to the starting position then repeat going to the other side.

2. Glute Bridge Walk Out

10 reps

From a regular glute bridge starting position, on your back, push your hips up in the air.
Holding this position, walk your feet out further from your body in small steps, taking 3-4 total steps. Then, walk your feet back under your hips.
Keep your hips off the ground throughout the entire exercise. Repeat for 10 reps.

3. Side Lying Abductor Lift

10 reps each side

Lay on side with lower arm supporting head, upper arm in front for balance and legs straight in line with body. Slightly bend upper leg knee and squeeze glutes (bottom) as you bring leg back behind body and hold for several seconds.
Slowly raise the upper leg above hip level and return to start position.
Keep your hips stacked on top of each other as you do this.
Repeat on opposite side.

4. Bird Dogs arms Only

10 reps each side

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.

5. Plie Squat

10 reps

Start with your feet about shoulder width apart. This should be sightly closer than your normal squat position.
Bend your knees to squat down about half way. Your knees should move out wide, away from the body.
As you reach the partial squat position, hold the ball in front of your belly.
Plie by raising your body up and raising ball overhead and until your legs are straight.

6. Cross Country Skier

10 reps each side

Start in a standing position with your arms at your side.
Lunge forward on your right leg with your left leg extending behind you and bring your left arm in front of you as you extend your right arm back.
Press back with your right leg and switch sides with your left leg forward in a lunge with right leg behind and left arm in front.
Try to maintain a fluid “sliding” motion as you switch legs from front to back.
Avoid dipping too deep—just slightly bend your knees, and if you have walking poles you can use them to help with balance and add more arm work.

7. Soup Can Front to Lateral T Raise

10 reps

Raise arms straight out in front, until shoulder height, and then lower back to your sides.
Raise straight out to the sides of your body, making a T shape, untill your arms are even with your shoulders, and then lower to the sides of your body.
Repeat these movements in an alternating pattern, 10 times each.

8. ball and baby knee rolls

5-10 reps each side

Lie flat on your back, and place your feet on top of the yoga ball. Your knees should be bent at a 90 degree angle, and the entire back of your thigh and leg should be in contact with the ball.
*Your baby can participate too! Have your child resting in the crease of your hip, straddling your belly.
Your hands can be up to support your child in place, or you can have them simply at your sides
With your feet on the ball, roll your knees to one side, untill your thigh touches the grass. Use your core and hip flexor muscles to lift your legs back up to the starting position
Repeat on the opposite side, completing 5-10 reps on each side in an alternating pattern.

Tags w37d3