Categories
block 2 day 2 Programed Workouts

Week 9, Day 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 the 6th 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.

1Supported Reverse Lunge + Pushup10 each side
2Plank Shoulder Taps10 reps
3Soup Can Lateral Raise10 reps
4Donkey Kicks10 reps
5Fire Hydrants10 each side
6Bicycle Kicks10 reps each
7One arm Bent Over Row10 each side
8Walk/Jog Intervalsx 20-30 seconds
  1. Supported Reverse Lunge + Pushup

10 reps each side

  • This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
  • Repeat on the opposite leg, completing a reverse lunge on each leg.
  • With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
  • This is one rep. Great total body exercise!

2. Plank Shoulder Taps

10 reps each side

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

3. (Soup Can) Lateral Raise

10 reps

  • Stand with feet shoulder width apart, and hold a light weight such as a soup can or dumbbell in each hand.
  • Keeping your arms straight, lift your hands away from your body. Make a T shape with your arms, and then lower back to your sides in a controlled motion

4. Donkey Kicks

10 reps each side

  • Start on your hands and knees, with your hands directly under your shoulders and back flat.
  • Keeping your core tight, lift one foot off the ground and reach straight backwards. Reach as far as you can, squeezing your glutes at the top, and keep your knee bent throughout the movement.
  • Lower it back down, bringing your knee all the way back to the ground.

5. Fire Hydrants

10 reps each side

  • Start on your hands and knees in a table top position.
  • Lift your knee out to the side, keeping your knee bent. Squeeze your glute at the top, and then return to starting position.
  • Similar to a dog peeing on a fire hydrant, except this exercise is great for your hip and glute muscles!

6. Bicycle Kicks

10 reps each side

  • Lie flat on your back with your legs straight, and your head and neck lifted slightly off the ground
  • Place both hands behind your head or near the base of your neck
  • Raise your right knee up, and rotate your left elbow to reach towards this leg.
  • Switch sides by straightening the right leg, and then reaching towards the left side and bending your left knee up

7. One arm bent over row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench. Hand weight is in the left hand with the arm extended. 
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Repeat on opposite arm.

8. Walking/ Jogging Interval

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

  • If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
  • Repeat this 2 times, for a total of 30 seconds of jogging

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.

Categories
block 2 day 2 Programed Workouts

Week 8, Day 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 the fifth 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.

1Supported Reverse Lunge + Pushup10 each side
2Plank Shoulder Taps10 reps
3Soup Can Lateral Raise10 reps
4Donkey Kicks10 reps
5Fire Hydrants10 each side
6Bicycle Kicks10 reps each
7One arm Bent Over Row10 each side
8Walk/Jog Intervalsx 20-30 seconds
  1. Supported Reverse Lunge + Pushup

10 reps each side

  • This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
  • Repeat on the opposite leg, completing a reverse lunge on each leg.
  • With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
  • This is one rep. Great total body exercise!

2. Plank Shoulder Taps

10 reps each side

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

3. (Soup Can) Lateral Raise

10 reps

  • Stand with feet shoulder width apart, and hold a light weight such as a soup can or dumbbell in each hand.
  • Keeping your arms straight, lift your hands away from your body. Make a T shape with your arms, and then lower back to your sides in a controlled motion

4. Donkey Kicks

10 reps each side

  • Start on your hands and knees, with your hands directly under your shoulders and back flat.
  • Keeping your core tight, lift one foot off the ground and reach straight backwards. Reach as far as you can, squeezing your glutes at the top, and keep your knee bent throughout the movement.
  • Lower it back down, bringing your knee all the way back to the ground.

5. Fire Hydrants

10 reps each side

  • Start on your hands and knees in a table top position.
  • Lift your knee out to the side, keeping your knee bent. Squeeze your glute at the top, and then return to starting position.
  • Similar to a dog peeing on a fire hydrant, except this exercise is great for your hip and glute muscles!

6. Bicycle Kicks

10 reps each side

  • Lie flat on your back with your legs straight, and your head and neck lifted slightly off the ground
  • Place both hands behind your head or near the base of your neck
  • Raise your right knee up, and rotate your left elbow to reach towards this leg.
  • Switch sides by straightening the right leg, and then reaching towards the left side and bending your left knee up

7. One arm bent over row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench. Hand weight is in the left hand with the arm extended. 
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Repeat on opposite arm.

8. Walking/ Jogging Interval

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

  • If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
  • Repeat this 2 times, for a total of 30 seconds of jogging

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.

Categories
block 2 day 1 Programed Workouts

Week 33, Day 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 the 30th 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.

1Glute Bridge March20-30 seconds
2Goblet Squat10 reps
3Jumping Jacks10 each
4Alternating Shoulder Press5-10 reps
5Modified Elbow Plank20-30 seconds
6Good Morning10 reps
7Quad Extension10 reps
890/90 Hip Rotations to Kneel10 each side
  1. Glute Bridge March

10 reps each side

Start on your back with knees bent, feet flat on the floor.

Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.

Lower the foot, and do the same on the opposite side, just like a march.

Squeeze your glutes to keep your hips in the air for the entirety of the reps.

2. Goblet Squat

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. Add weight by holding an object in the center of your chest.

3. Jumping Jacks

10-20 reps

  • Stand straight up with your feet together and arms at your sides. Jump up, spreading your legs to the sides while simultaneously raising your arms out to the sies and overhead.
  • Jump again, this time bringing your feet back together and lowering your arms. Repeat for the required repitions in a fluid motion.

Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides

4. Alternating Shoulder Press

10 reps each side

  • Start by sitting with your feet shoulder-width apart and your core engaged.
  • Hold a small weight in each hand at shoulder level, with your palms facing forward and your elbows bent. Push one arm up, while keeping your palms facing forward.
    • Modification: of keeping your palm facing forward is uncomfortable, rotate your palms so that they are facing in towards each other while still holding the weight.
  • Slowly lower the weight back down to the starting position by bending your elbow and bringing the weights back to shoulder level.
  • Alternate completing reps on your right and left sides.

5. Modified Elbow Plank

30 seconds

Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position

Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.

Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.

6. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.

  • Position your hands behind your head, and push your hips stright back. Keep your knees almost straight, and back flat.
  • Go down until you feel a stretch your hamstrings, and then squeeze your glutes to extend your hips on the way back up.

7. Quad Extension

10 reps each side

  • Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
  • Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
  • Control the movement to lower your foot back to the floor, then repeat on the opposite side.

8. 90/90 Hip Rotations to Kneel

10 reps total (5 each side)

  • Sit on the ground in a 90/90 position, with one knee bent in front of your body, and the opposite knee bend behind your body
  • Lift your hips off the ground into a kneeling position, squeezing your glutes at the top, and then sit back down into the 90/90 starting position
  • Keep your feet on the ground and bring your knees up. Rotate your body so the opposite leg is not in front, creating the 90/90 position on the opposite side
  • Again, lift your hips into the air to reach a kneeling position, squeezing your glutes at the top before returning back to the ground in a 90/90.
Categories
block 2 day 1 Programed Workouts

Week 32, Day 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 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.

1Glute Bridge March20-30 seconds
2Goblet Squat10 reps
3Jumping Jacks10 each
4Alternating Shoulder Press5-10 reps
5Modified Elbow Plank20-30 seconds
6Good Morning10 reps
7Quad Extension10 reps
890/90 Hip Rotations to Kneel10 each side
  1. Glute Bridge March

10 reps each side

Start on your back with knees bent, feet flat on the floor.

Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.

Lower the foot, and do the same on the opposite side, just like a march.

Squeeze your glutes to keep your hips in the air for the entirety of the reps.

2. Goblet Squat

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. Add weight by holding an object in the center of your chest.

3. Jumping Jacks

10-20 reps

  • Stand straight up with your feet together and arms at your sides. Jump up, spreading your legs to the sides while simultaneously raising your arms out to the sies and overhead.
  • Jump again, this time bringing your feet back together and lowering your arms. Repeat for the required repitions in a fluid motion.

Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides

4. Alternating Shoulder Press

10 reps each side

  • Start by sitting with your feet shoulder-width apart and your core engaged.
  • Hold a small weight in each hand at shoulder level, with your palms facing forward and your elbows bent. Push one arm up, while keeping your palms facing forward.
    • Modification: of keeping your palm facing forward is uncomfortable, rotate your palms so that they are facing in towards each other while still holding the weight.
  • Slowly lower the weight back down to the starting position by bending your elbow and bringing the weights back to shoulder level.
  • Alternate completing reps on your right and left sides.

5. Modified Elbow Plank

30 seconds

Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position

Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.

Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.

6. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.

  • Position your hands behind your head, and push your hips stright back. Keep your knees almost straight, and back flat.
  • Go down until you feel a stretch your hamstrings, and then squeeze your glutes to extend your hips on the way back up.

7. Quad Extension

10 reps each side

  • Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
  • Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
  • Control the movement to lower your foot back to the floor, then repeat on the opposite side.

8. 90/90 Hip Rotations to Kneel

10 reps total (5 each side)

  • Sit on the ground in a 90/90 position, with one knee bent in front of your body, and the opposite knee bend behind your body
  • Lift your hips off the ground into a kneeling position, squeezing your glutes at the top, and then sit back down into the 90/90 starting position
  • Keep your feet on the ground and bring your knees up. Rotate your body so the opposite leg is not in front, creating the 90/90 position on the opposite side
  • Again, lift your hips into the air to reach a kneeling position, squeezing your glutes at the top before returning back to the ground in a 90/90.
Categories
block 2 day 1 Programed Workouts

Week 31, Day 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 the 28th 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.

1Glute Bridge March20-30 seconds
2Goblet Squat10 reps
3Jumping Jacks10 each
4Alternating Shoulder Press5-10 reps
5Modified Elbow Plank20-30 seconds
6Good Morning10 reps
7Quad Extension10 reps
890/90 Hip Rotations to Kneel10 each side
  1. Glute Bridge March

10 reps each side

Start on your back with knees bent, feet flat on the floor.

Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.

Lower the foot, and do the same on the opposite side, just like a march.

Squeeze your glutes to keep your hips in the air for the entirety of the reps.

2. Goblet Squat

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. Add weight by holding an object in the center of your chest.

3. Jumping Jacks

10-20 reps

  • Stand straight up with your feet together and arms at your sides. Jump up, spreading your legs to the sides while simultaneously raising your arms out to the sies and overhead.
  • Jump again, this time bringing your feet back together and lowering your arms. Repeat for the required repitions in a fluid motion.

Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides

4. Alternating Shoulder Press

10 reps each side

  • Start by sitting with your feet shoulder-width apart and your core engaged.
  • Hold a small weight in each hand at shoulder level, with your palms facing forward and your elbows bent. Push one arm up, while keeping your palms facing forward.
    • Modification: of keeping your palm facing forward is uncomfortable, rotate your palms so that they are facing in towards each other while still holding the weight.
  • Slowly lower the weight back down to the starting position by bending your elbow and bringing the weights back to shoulder level.
  • Alternate completing reps on your right and left sides.

5. Modified Elbow Plank

30 seconds

Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position

Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.

Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.

6. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.

  • Position your hands behind your head, and push your hips stright back. Keep your knees almost straight, and back flat.
  • Go down until you feel a stretch your hamstrings, and then squeeze your glutes to extend your hips on the way back up.

7. Quad Extension

10 reps each side

  • Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
  • Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
  • Control the movement to lower your foot back to the floor, then repeat on the opposite side.

8. 90/90 Hip Rotations to Kneel

10 reps total (5 each side)

  • Sit on the ground in a 90/90 position, with one knee bent in front of your body, and the opposite knee bend behind your body
  • Lift your hips off the ground into a kneeling position, squeezing your glutes at the top, and then sit back down into the 90/90 starting position
  • Keep your feet on the ground and bring your knees up. Rotate your body so the opposite leg is not in front, creating the 90/90 position on the opposite side
  • Again, lift your hips into the air to reach a kneeling position, squeezing your glutes at the top before returning back to the ground in a 90/90.
Categories
block 2 day 1 Programed Workouts

Week 21, Day 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 the 18th 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.

1Glute Bridge March20-30 seconds
2Goblet Squat10 reps
3Jumping Jacks10 each
4Alternating Shoulder Press5-10 reps
5Modified Elbow Plank20-30 seconds
6Good Morning10 reps
7Quad Extension10 reps
890/90 Hip Rotations to Kneel10 each side
  1. Glute Bridge March

10 reps each side

Start on your back with knees bent, feet flat on the floor.

Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.

Lower the foot, and do the same on the opposite side, just like a march.

Squeeze your glutes to keep your hips in the air for the entirety of the reps.

2. Goblet Squat

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. Add weight by holding an object in the center of your chest.

3. Jumping Jacks

10-20 reps

  • Stand straight up with your feet together and arms at your sides. Jump up, spreading your legs to the sides while simultaneously raising your arms out to the sies and overhead.
  • Jump again, this time bringing your feet back together and lowering your arms. Repeat for the required repitions in a fluid motion.

Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides

4. Alternating Shoulder Press

10 reps each side

  • Start by sitting with your feet shoulder-width apart and your core engaged.
  • Hold a small weight in each hand at shoulder level, with your palms facing forward and your elbows bent. Push one arm up, while keeping your palms facing forward.
    • Modification: of keeping your palm facing forward is uncomfortable, rotate your palms so that they are facing in towards each other while still holding the weight.
  • Slowly lower the weight back down to the starting position by bending your elbow and bringing the weights back to shoulder level.
  • Alternate completing reps on your right and left sides.

5. Modified Elbow Plank

30 seconds

Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position

Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.

Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.

6. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.

  • Position your hands behind your head, and push your hips stright back. Keep your knees almost straight, and back flat.
  • Go down until you feel a stretch your hamstrings, and then squeeze your glutes to extend your hips on the way back up.

7. Quad Extension

10 reps each side

  • Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
  • Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
  • Control the movement to lower your foot back to the floor, then repeat on the opposite side.

8. 90/90 Hip Rotations to Kneel

10 reps total (5 each side)

  • Sit on the ground in a 90/90 position, with one knee bent in front of your body, and the opposite knee bend behind your body
  • Lift your hips off the ground into a kneeling position, squeezing your glutes at the top, and then sit back down into the 90/90 starting position
  • Keep your feet on the ground and bring your knees up. Rotate your body so the opposite leg is not in front, creating the 90/90 position on the opposite side
  • Again, lift your hips into the air to reach a kneeling position, squeezing your glutes at the top before returning back to the ground in a 90/90.
Categories
block 2 day 1 Programed Workouts

Week 20, Day 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 the 17th 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.

1Glute Bridge March20-30 seconds
2Goblet Squat10 reps
3Jumping Jacks10 each
4Alternating Shoulder Press5-10 reps
5Modified Elbow Plank20-30 seconds
6Good Morning10 reps
7Quad Extension10 reps
890/90 Hip Rotations to Kneel10 each side
  1. Glute Bridge March

10 reps each side

Start on your back with knees bent, feet flat on the floor.

Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.

Lower the foot, and do the same on the opposite side, just like a march.

Squeeze your glutes to keep your hips in the air for the entirety of the reps.

2. Goblet Squat

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. Add weight by holding an object in the center of your chest.

3. Jumping Jacks

10-20 reps

  • Stand straight up with your feet together and arms at your sides. Jump up, spreading your legs to the sides while simultaneously raising your arms out to the sies and overhead.
  • Jump again, this time bringing your feet back together and lowering your arms. Repeat for the required repitions in a fluid motion.

Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides

4. Alternating Shoulder Press

10 reps each side

  • Start by sitting with your feet shoulder-width apart and your core engaged.
  • Hold a small weight in each hand at shoulder level, with your palms facing forward and your elbows bent. Push one arm up, while keeping your palms facing forward.
    • Modification: of keeping your palm facing forward is uncomfortable, rotate your palms so that they are facing in towards each other while still holding the weight.
  • Slowly lower the weight back down to the starting position by bending your elbow and bringing the weights back to shoulder level.
  • Alternate completing reps on your right and left sides.

5. Modified Elbow Plank

30 seconds

Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position

Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.

Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.

6. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.

  • Position your hands behind your head, and push your hips stright back. Keep your knees almost straight, and back flat.
  • Go down until you feel a stretch your hamstrings, and then squeeze your glutes to extend your hips on the way back up.

7. Quad Extension

10 reps each side

  • Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
  • Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
  • Control the movement to lower your foot back to the floor, then repeat on the opposite side.

8. 90/90 Hip Rotations to Kneel

10 reps total (5 each side)

  • Sit on the ground in a 90/90 position, with one knee bent in front of your body, and the opposite knee bend behind your body
  • Lift your hips off the ground into a kneeling position, squeezing your glutes at the top, and then sit back down into the 90/90 starting position
  • Keep your feet on the ground and bring your knees up. Rotate your body so the opposite leg is not in front, creating the 90/90 position on the opposite side
  • Again, lift your hips into the air to reach a kneeling position, squeezing your glutes at the top before returning back to the ground in a 90/90.
Categories
block 2 day 1 Programed Workouts

Week 19, Day 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 the 16th 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.

1Glute Bridge March20-30 seconds
2Goblet Squat10 reps
3Jumping Jacks10 each
4Alternating Shoulder Press5-10 reps
5Modified Elbow Plank20-30 seconds
6Good Morning10 reps
7Quad Extension10 reps
890/90 Hip Rotations to Kneel10 each side
  1. Glute Bridge March

10 reps each side

Start on your back with knees bent, feet flat on the floor.

Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.

Lower the foot, and do the same on the opposite side, just like a march.

Squeeze your glutes to keep your hips in the air for the entirety of the reps.

2. Goblet Squat

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. Add weight by holding an object in the center of your chest.

3. Jumping Jacks

10-20 reps

  • Stand straight up with your feet together and arms at your sides. Jump up, spreading your legs to the sides while simultaneously raising your arms out to the sies and overhead.
  • Jump again, this time bringing your feet back together and lowering your arms. Repeat for the required repitions in a fluid motion.

Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides

4. Alternating Shoulder Press

10 reps each side

  • Start by sitting with your feet shoulder-width apart and your core engaged.
  • Hold a small weight in each hand at shoulder level, with your palms facing forward and your elbows bent. Push one arm up, while keeping your palms facing forward.
    • Modification: of keeping your palm facing forward is uncomfortable, rotate your palms so that they are facing in towards each other while still holding the weight.
  • Slowly lower the weight back down to the starting position by bending your elbow and bringing the weights back to shoulder level.
  • Alternate completing reps on your right and left sides.

5. Modified Elbow Plank

30 seconds

Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position

Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.

Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.

6. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.

  • Position your hands behind your head, and push your hips stright back. Keep your knees almost straight, and back flat.
  • Go down until you feel a stretch your hamstrings, and then squeeze your glutes to extend your hips on the way back up.

7. Quad Extension

10 reps each side

  • Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
  • Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
  • Control the movement to lower your foot back to the floor, then repeat on the opposite side.

8. 90/90 Hip Rotations to Kneel

10 reps total (5 each side)

  • Sit on the ground in a 90/90 position, with one knee bent in front of your body, and the opposite knee bend behind your body
  • Lift your hips off the ground into a kneeling position, squeezing your glutes at the top, and then sit back down into the 90/90 starting position
  • Keep your feet on the ground and bring your knees up. Rotate your body so the opposite leg is not in front, creating the 90/90 position on the opposite side
  • Again, lift your hips into the air to reach a kneeling position, squeezing your glutes at the top before returning back to the ground in a 90/90.
Categories
block 2 day 1 Programed Workouts

Week 9, Day 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 the 6th 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.

1Glute Bridge March20-30 seconds
2Goblet Squat10 reps
3Jumping Jacks10 each
4Alternating Shoulder Press5-10 reps
5Modified Elbow Plank20-30 seconds
6Good Morning10 reps
7Quad Extension10 reps
890/90 Hip Rotations to Kneel10 each side
  1. Glute Bridge March

10 reps each side

Start on your back with knees bent, feet flat on the floor.

Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.

Lower the foot, and do the same on the opposite side, just like a march.

Squeeze your glutes to keep your hips in the air for the entirety of the reps.

2. Goblet Squat

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. Add weight by holding an object in the center of your chest.

3. Jumping Jacks

10-20 reps

  • Stand straight up with your feet together and arms at your sides. Jump up, spreading your legs to the sides while simultaneously raising your arms out to the sies and overhead.
  • Jump again, this time bringing your feet back together and lowering your arms. Repeat for the required repitions in a fluid motion.

Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides

4. Alternating Shoulder Press

10 reps each side

  • Start by sitting with your feet shoulder-width apart and your core engaged.
  • Hold a small weight in each hand at shoulder level, with your palms facing forward and your elbows bent. Push one arm up, while keeping your palms facing forward.
    • Modification: of keeping your palm facing forward is uncomfortable, rotate your palms so that they are facing in towards each other while still holding the weight.
  • Slowly lower the weight back down to the starting position by bending your elbow and bringing the weights back to shoulder level.
  • Alternate completing reps on your right and left sides.

5. Modified Elbow Plank

30 seconds

Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position

Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.

Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.

6. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.

  • Position your hands behind your head, and push your hips stright back. Keep your knees almost straight, and back flat.
  • Go down until you feel a stretch your hamstrings, and then squeeze your glutes to extend your hips on the way back up.

7. Quad Extension

10 reps each side

  • Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
  • Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
  • Control the movement to lower your foot back to the floor, then repeat on the opposite side.

8. 90/90 Hip Rotations to Kneel

10 reps total (5 each side)

  • Sit on the ground in a 90/90 position, with one knee bent in front of your body, and the opposite knee bend behind your body
  • Lift your hips off the ground into a kneeling position, squeezing your glutes at the top, and then sit back down into the 90/90 starting position
  • Keep your feet on the ground and bring your knees up. Rotate your body so the opposite leg is not in front, creating the 90/90 position on the opposite side
  • Again, lift your hips into the air to reach a kneeling position, squeezing your glutes at the top before returning back to the ground in a 90/90.
Categories
block 2 day 1 Programed Workouts

Week 8, Day 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 the fifth 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.

1Glute Bridge March20-30 seconds
2Goblet Squat10 reps
3Jumping Jacks10 each
4Alternating Shoulder Press5-10 reps
5Modified Elbow Plank20-30 seconds
6Good Morning10 reps
7Quad Extension10 reps
890/90 Hip Rotations to Kneel10 each side
  1. Glute Bridge March

10 reps each side

Start on your back with knees bent, feet flat on the floor.

Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.

Lower the foot, and do the same on the opposite side, just like a march.

Squeeze your glutes to keep your hips in the air for the entirety of the reps.

2. Goblet Squat

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. Add weight by holding an object in the center of your chest.

3. Jumping Jacks

10-20 reps

  • Stand straight up with your feet together and arms at your sides. Jump up, spreading your legs to the sides while simultaneously raising your arms out to the sies and overhead.
  • Jump again, this time bringing your feet back together and lowering your arms. Repeat for the required repitions in a fluid motion.

Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides

4. Alternating Shoulder Press

10 reps each side

  • Start by sitting with your feet shoulder-width apart and your core engaged.
  • Hold a small weight in each hand at shoulder level, with your palms facing forward and your elbows bent. Push one arm up, while keeping your palms facing forward.
    • Modification: of keeping your palm facing forward is uncomfortable, rotate your palms so that they are facing in towards each other while still holding the weight.
  • Slowly lower the weight back down to the starting position by bending your elbow and bringing the weights back to shoulder level.
  • Alternate completing reps on your right and left sides.

5. Modified Elbow Plank

30 seconds

Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position

Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.

Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.

6. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.

  • Position your hands behind your head, and push your hips stright back. Keep your knees almost straight, and back flat.
  • Go down until you feel a stretch your hamstrings, and then squeeze your glutes to extend your hips on the way back up.

7. Quad Extension

10 reps each side

  • Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
  • Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
  • Control the movement to lower your foot back to the floor, then repeat on the opposite side.

8. 90/90 Hip Rotations to Kneel

10 reps total (5 each side)

  • Sit on the ground in a 90/90 position, with one knee bent in front of your body, and the opposite knee bend behind your body
  • Lift your hips off the ground into a kneeling position, squeezing your glutes at the top, and then sit back down into the 90/90 starting position
  • Keep your feet on the ground and bring your knees up. Rotate your body so the opposite leg is not in front, creating the 90/90 position on the opposite side
  • Again, lift your hips into the air to reach a kneeling position, squeezing your glutes at the top before returning back to the ground in a 90/90.