Mes: julio 2023

Categorías
Ejercicios Programed Workouts

Semana 18, Día 2

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el segundo día de la decimoquinta semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds

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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

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 the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

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

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and 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.

Categorías
Ejercicios

Semana 17, Día 2

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el segundo día de la decimocuarta semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds

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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

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 the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

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

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and 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.

Categorías
Ejercicios Programed Workouts

Semana 16, Día 2

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el segundo día de la decimotercera semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds

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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

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 the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

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

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and 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.

Categorías
Sin categorizar

Semana 6, Día 2

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el segundo día de la tercera 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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

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 the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

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

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and 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.

Categorías
bloque 1 día 2 Programed Workouts

Semana 5, Día 2

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el segundo día de la segunda 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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

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 the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

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

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and repeat on the opposite side.

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.

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.

Categorías
Sin categorizar

Intervalos Jog Walk

(Dificultad: Principiante)

Descripción:

Pon en marcha un temporizador durante 30 segundos. Intenta mantenerte en movimiento durante los 30 segundos a un ritmo cómodo.

¡Ideas!

  • Si tienes espacio libre, empieza a trotar en la misma dirección durante 15 segundos. A los 15 segundos, date la vuelta y vuelve andando al punto de partida. Repítelo 2 veces para un total de 30 segundos de trote.
  • Da vueltas alrededor de la mesa de tu cocina o de tu jardín, ¡o incluso hazlo continuamente en tu sitio! Siéntete libre para ser creativo
  • Puedes reducir la velocidad o detenerte para caminar durante este intervalo, pero intenta llegar a ser capaz de completar los treinta segundos sin detenerte.
Categorías
Sin categorizar

Semana 4, Día 2

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el segundo día de la primera semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

Los ejercicios han cambiado, pero el formato sigue siendo el mismo. Empieza con un breve calentamiento en el vídeo que aparece a continuación. Cada día habrá 7-8 ejercicios, cada uno de ellos realizado durante 10 repeticiones o durante 30 segundos. Completa la lista tantas veces como puedas dentro del límite de tiempo de 25 minutos.

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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

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 the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

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

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and repeat on the opposite side.

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.

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.

Categorías
bloque 1 día 1 Programed Workouts

Semana 30, Día 1

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el comienzo de la vigésimo séptima semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

El entrenamiento de hoy incluye movimientos que deberían resultarte familiares de entrenamientos anteriores. La descripción de cada ejercicio se ha enlazado para obtener más información y consejos sobre cómo realizar el movimiento correctamente. El tiempo de entrenamiento seguirá siendo el mismo, pero intenta desafiarte a ti misma aumentando las repeticiones. Haz las modificaciones necesarias, ya que tu embarazo está más avanzado.

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.

Exercises

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.

1Wall Sit20-30 seconds
2Glute Bridge10 reps
3Scissor Hops10 each
4Beginner Pushup5-10 reps
5Primal Pushup Hold20-30 seconds
6Calf Raises10 reps
7Supine Toe Touches10 reps
8Hip Flexor Standing March10 each side

  1. Wall Sit

20-30 seconds

  • Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.
  • Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.
  • Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

  • to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

  • Start lying flat on your back, with knees bent and feet planted in 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
  • to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

  • Start in a split stance, with one foot slightly in front of the other.
  • With each small jump, switch your feet.
  • Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

  • Use a chair, couch, bench, box or even a wall to elevate the hands. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart.
  • Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.
  • Elbows should stay tight to the sides of the body

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

  • raising the elevation of the hands will decrease the difficulty of the movement
  • Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

  • Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
  • Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.
  • Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

  • Pushup through your toes to raise your heels off the ground.
  • Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

  • Lie flat on your back with feet in the air and legs straight.
  • Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

  • Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
  • Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
  • Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

Categorías
bloque 1 día 1 Programed Workouts

Semana 29, Día 1

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el comienzo de la vigésimo sexta semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

El entrenamiento de hoy incluye los mismos movimientos del primer día de la semana pasada. La descripción de cada ejercicio se ha enlazado para obtener más información y consejos sobre cómo realizar el movimiento correctamente. El tiempo de esta semana seguirá siendo el mismo. Intenta mejorar respecto a la semana pasada haciendo pequeños ajustes en la forma, ¡o incluso completando algunas repeticiones extra!

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.

Exercises

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.

1Wall Sit20-30 seconds
2Glute Bridge10 reps
3Scissor Hops10 each
4Beginner Pushup5-10 reps
5Primal Pushup Hold20-30 seconds
6Calf Raises10 reps
7Supine Toe Touches10 reps
8Hip Flexor Standing March10 each side

  1. Wall Sit

20-30 seconds

  • Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.
  • Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.
  • Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

  • to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

  • Start lying flat on your back, with knees bent and feet planted in 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
  • to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

  • Start in a split stance, with one foot slightly in front of the other.
  • With each small jump, switch your feet.
  • Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

  • Use a chair, couch, bench, box or even a wall to elevate the hands. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart.
  • Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.
  • Elbows should stay tight to the sides of the body

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

  • raising the elevation of the hands will decrease the difficulty of the movement
  • Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

  • Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
  • Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.
  • Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

  • Pushup through your toes to raise your heels off the ground.
  • Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

  • Lie flat on your back with feet in the air and legs straight.
  • Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

  • Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
  • Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
  • Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

Categorías
bloque 1 día 1 Programed Workouts

Semana 28, Día 1

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el comienzo de la vigésimo quinta semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

El entrenamiento de hoy incluye movimientos que deberían resultarte familiares de entrenamientos anteriores. La descripción de cada ejercicio se ha enlazado para obtener más información y consejos sobre cómo realizar el movimiento correctamente. El tiempo de entrenamiento seguirá siendo el mismo, pero intenta desafiarte a ti misma aumentando las repeticiones. Haz las modificaciones necesarias, ya que tu embarazo está más avanzado.

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.

Exercises

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.

1Wall Sit20-30 seconds
2Glute Bridge10 reps
3Scissor Hops10 each
4Beginner Pushup5-10 reps
5Primal Pushup Hold20-30 seconds
6Calf Raises10 reps
7Supine Toe Touches10 reps
8Hip Flexor Standing March10 each side

  1. Wall Sit

20-30 seconds

  • Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.
  • Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.
  • Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

  • to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

  • Start lying flat on your back, with knees bent and feet planted in 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
  • to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

  • Start in a split stance, with one foot slightly in front of the other.
  • With each small jump, switch your feet.
  • Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

  • Use a chair, couch, bench, box or even a wall to elevate the hands. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart.
  • Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.
  • Elbows should stay tight to the sides of the body

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

  • raising the elevation of the hands will decrease the difficulty of the movement
  • Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

  • Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
  • Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.
  • Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

  • Pushup through your toes to raise your heels off the ground.
  • Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

  • Lie flat on your back with feet in the air and legs straight.
  • Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

  • Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
  • Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
  • Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.