Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.
Este es el primer día de la 17ª 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 | Glute Bridge March | 20-30 seconds |
| 2 | Goblet Squat | 10 reps |
| 3 | Jumping Jacks | 10 each |
| 4 | Alternating Shoulder Press | 5-10 reps |
| 5 | Modified Elbow Plank | 20-30 seconds |
| 6 | Good Morning | 10 reps |
| 7 | Quad Extension | 10 reps |
| 8 | 90/90 Hip Rotations to Kneel | 10 each side |
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.
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.
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
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.
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.
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.
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.
