Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.
Este es el primer día de la 11ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.
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 | 1.5 Squat | 10 each side |
| 2 | Standing Push Press | 10 reps |
| 3 | High Knee Run in Place | 10 each side |
| 4 | Foot Elevated Glute Bridge | 10-15 yards and back |
| 5 | Plank with Front Reach | 10 reps |
| 6 | Table Top Bird Dog | 10 reps + !0 second Hold |
| 7 | Supine Single Leg Lift | 10 each side |
| 8 | alternating hammer curl | 5-10 each side |
10 reps
- Squat down as far as possible, stand up halfway, and then squat back down again.
- From here, now stand all the way up, completing “1.5” reps.
10 reps
- stand with feet shoulder width apart, holding a small weight in each hand.
- bring the weights up to shoulder level, elbows bent in front of your body
- Push the weights straight up above your head, and then lower back down to your shoulders to reset
10-15 reps each side
- Lift one knee up in the air, foot flexed up. The opposite leg should be straight on the ground
- Switch your feet in a motion similar to running in place. Try to bring your knee all the way up to 90 degrees with each step
- Remain in the same place throughout the exercise
- complete 15 reps on each side, or about 15 seconds
- ** Hands can be placed on hips, out in front, or swinging back and fourth in a running motion
- Modification: instead of switching your feet in a running motion, drive one knee up at a time like a march.
10 reps
- Find a chair, bench, or couch surface that can be used to elevate your feet
- Lie down flat on your back, facing the couch or chair. Your hips should be about 1-2 feet back from the edge of the couch. Bend your knees so that your thighs are straight up and down, and your feet are resting comfortably on the surface.
- Push down through your feet to lift your hips in the air. Hold for 1-2 seconds at the top, and then lower all the way back to the ground.
10 reps each side
- Start in a plank position with arms straight, feet behind your body.
- Lift one arm up in the air, keeping your core tight and hips facing to the ground. Reach as high as you can in a controlled motion, and then lower back to the ground
- Repeat on the opposite side, alternating with each rep
- Modification: instead of holding a plank on your hands, hold a low plank on your elbows. Slide one arm forward, and the slide it back along the ground for extra support.
10 reps each side
- Start in a table top position, on your hands and knees with back flat.
- Reach your right arm and left leg in the air at the same time. Your knee should be straight, think about pointing your toes to the ground. Make sure your arm reaches straight in front of you; every thing should be in a straight line at the top.
- Bring your arm and leg back to the ground at the same time.
- Complete all 10 reps before switching sides
10 reps each side
- Start lying flat on your back. Bend one knee in with your foot on the ground, and the other leg straight.
- Lift the leg that is straight in the air, all the way to 90 degrees. Keep your arms at your sides, and control the movement to lower the leg back down.
- Complete 10 reps on one side beofre switching to the opposite side
- Modification: if lying on your back caused you to feel dizzy, place a few pillows or lie on an incline with your head elevated
10 reps each side
- Hold a light weight in each hand. Perform a bicep curl with one hand, but keep your arm rotated so that your palm is facing in, like you are giving someone a thumbs up.
- Bend only at the elbow, and then lower back to your side.
- Repeat on the opposite side. Complete 10 reps on each arm.
