Mes: julio 2023

Categorías
bloque 4 día 1 Programed Workouts

Semana 27, Día 1

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

Este es el primer día de la 24ª 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.

11.5 Squat10 each side
2Standing Push Press10 reps
3High Knee Run in Place10 each side
4Foot Elevated Glute Bridge10-15 yards and back
5Plank with Front Reach10 reps
6Table Top Bird Dog10 reps + !0 second Hold
7Supine Single Leg Lift10 each side
8alternating hammer curl5-10 each side
  1. 1.5 Squat

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.

2. Standing Push Press

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

3. High Knee Run in Place

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.

4. Foot Elevated Glute Bridge

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.

5. Plank with Front Reach

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.

6. Table Top Bird Dog

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

7. Supine Single Leg Lift

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

8. alternating hammer curl

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.
Categorías
bloque 4 día 1 Programed Workouts

Semana 26, Día 1

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

Este es el primer día de la 23ª 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.

11.5 Squat10 each side
2Standing Push Press10 reps
3High Knee Run in Place10 each side
4Foot Elevated Glute Bridge10-15 yards and back
5Plank with Front Reach10 reps
6Table Top Bird Dog10 reps + !0 second Hold
7Supine Single Leg Lift10 each side
8alternating hammer curl5-10 each side
  1. 1.5 Squat

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.

2. Standing Push Press

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

3. High Knee Run in Place

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.

4. Foot Elevated Glute Bridge

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.

5. Plank with Front Reach

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.

6. Table Top Bird Dog

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

7. Supine Single Leg Lift

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

8. alternating hammer curl

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.
Categorías
bloque 4 día 1 Programed Workouts

Semana 25, Día 1

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

Este es el primer día de la 22ª 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.

11.5 Squat10 each side
2Standing Push Press10 reps
3High Knee Run in Place10 each side
4Foot Elevated Glute Bridge10-15 yards and back
5Plank with Front Reach10 reps
6Table Top Bird Dog10 reps + !0 second Hold
7Supine Single Leg Lift10 each side
8alternating hammer curl5-10 each side
  1. 1.5 Squat

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.

2. Standing Push Press

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

3. High Knee Run in Place

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.

4. Foot Elevated Glute Bridge

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.

5. Plank with Front Reach

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.

6. Table Top Bird Dog

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

7. Supine Single Leg Lift

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

8. alternating hammer curl

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.
Categorías
bloque 4 día 1 Programed Workouts

Semana 15, Día 1

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

Este es el primer día de la 12ª 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.

11.5 Squat10 each side
2Standing Push Press10 reps
3High Knee Run in Place10 each side
4Foot Elevated Glute Bridge10-15 yards and back
5Plank with Front Reach10 reps
6Table Top Bird Dog10 reps + !0 second Hold
7Supine Single Leg Lift10 each side
8alternating hammer curl5-10 each side
  1. 1.5 Squat

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.

2. Standing Push Press

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

3. High Knee Run in Place

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.

4. Foot Elevated Glute Bridge

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.

5. Plank with Front Reach

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.

6. Table Top Bird Dog

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

7. Supine Single Leg Lift

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

8. alternating hammer curl

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.
Categorías
bloque 4 día 1 Programed Workouts

Semana 14, Día 1

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.

11.5 Squat10 each side
2Standing Push Press10 reps
3High Knee Run in Place10 each side
4Foot Elevated Glute Bridge10-15 yards and back
5Plank with Front Reach10 reps
6Table Top Bird Dog10 reps + !0 second Hold
7Supine Single Leg Lift10 each side
8alternating hammer curl5-10 each side
  1. 1.5 Squat

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.

2. Standing Push Press

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

3. High Knee Run in Place

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.

4. Foot Elevated Glute Bridge

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.

5. Plank with Front Reach

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.

6. Table Top Bird Dog

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

7. Supine Single Leg Lift

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

8. alternating hammer curl

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.
Categorías
bloque 3 día 3 Programed Workouts

Semana 36, Día 3

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

Este es el tercer día de la 33ª 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.

1Rear Foot Elevated Oscilating Split Squat10 each side
2KB Deatlift10 reps
3Single Leg Hops10 each side
4Carioca10-15 yards and back
5Upright Row & Overhead Press10 reps
6Quad Extensions10 reps + !0 second Hold
7Side Plank Arm Raise10 each side
8Hip external rotation at the wall with hip in neutral5-10 each side
  1. Rear Foot Elevated Oscilating Split Squat

10 reps

Place one foot on a bench, chair, or stair behind you. Place the other foot about 1 step in front, in a position similar to that of a regular split squat.

Bend the front leg until your back knee is almost touching the ground, and then stand back up. Complete all 10 reps on one leg, and then switch your feet.

The target muscle groups in this exercise are in the front leg or «working leg». The back leg should serve mostly as support. Lowering the elevation of the back leg should help to make this exercise easier.

2. KB Deatlift

10 reps

  • Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
  • Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
  • Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
  • Push your heels through the ground as you stand back up. 
  • To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement. 

MODIFICATION: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift”

3. Single Leg Hops

10 reps

  • Find a wall of back of a couch to hold on to for support. Hop on one foot in place for 15 seconds, and then switch to the opposite side for 15 seconds.
  • Focus on small, quick hops staying lower to the ground.

4. Carioca

10-15 yards and back

  • The motion of this sideways running drill resembles a lateral shuffle exercise but can sometimes also include a “high knee” crossover step.
    • Cross your right foot over your left.
    • Step with your left foot to uncross your legs
    • With your left foot planted, cross your right leg behind you. Your legs will again be crosses
    • Step again with your left foot to return to the starting position
    • Repeat in a continuous motion for about 15 yards. Repeat the pattern in the opposite direction to return to the start.

5. Upright Row & Overhead Press

10 reps

  • Hold a small weight (soup can or dumbbell) in each hand
  • Bring your elbows up and out the the side, with your hands pointed down towars the ground
  • Rotate the hands up at a 90 degree angle, so that you are forming a goal post with your arms
  • Press the weights straight about your head. Lock out your elbows, and then return to the goal post position
  • Rotate your hands back down, and then lower your arms all the way to your sides.

6. Quad Extensions

10 reps each

  • Seated on the edge of a bed or chair, let both feet dangle.
  • Lift one leg and straighten the knee, flexing the quadricepts (front muscles of the thigh).
  • Hold for 1-2 seconds at the top, while keeping the opposite leg relaxed.
  • Repeat 10 times on the first leg, and then repeat on the other side.

7. Side Plank Arm Raise

5 reps each

  • Position yourself on your side with bottom leg knee bent, foot behind your body. Your bottom elbow should be bent on the ground with hand forward, and your top arm can rest on side. 
  • Raise hips so body is off the ground and at the same time raise your upper arm straight up until shoulder level. 
  • Hold for a count of five seconds. 
  • Repeat for 5 reps on one side, then switch to opposite side. 

8. Hip external rotation at the wall with hip in neutral

10 reps

  • Stand up against a wall with knee closest to the wall bent at a 90-degree angle behind you.
  • Keeping the outside of your upper leg (thigh) against the wall, lift your foot off the wall as far as you can without leaning over (think about standing tall).
  • Return to starting position.
Categorías
bloque 3 día 3 Programed Workouts

Semana 35, Día 3

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

Este es el tercer día de la 32ª 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.

1Rear Foot Elevated Oscilating Split Squat10 each side
2KB Deatlift10 reps
3Single Leg Hops10 each side
4Carioca10-15 yards and back
5Upright Row & Overhead Press10 reps
6Quad Extensions10 reps + !0 second Hold
7Side Plank Arm Raise10 each side
8Hip external rotation at the wall with hip in neutral5-10 each side
  1. Rear Foot Elevated Oscilating Split Squat

10 reps

Place one foot on a bench, chair, or stair behind you. Place the other foot about 1 step in front, in a position similar to that of a regular split squat.

Bend the front leg until your back knee is almost touching the ground, and then stand back up. Complete all 10 reps on one leg, and then switch your feet.

The target muscle groups in this exercise are in the front leg or «working leg». The back leg should serve mostly as support. Lowering the elevation of the back leg should help to make this exercise easier.

2. KB Deatlift

10 reps

  • Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
  • Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
  • Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
  • Push your heels through the ground as you stand back up. 
  • To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement. 

MODIFICATION: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift”

3. Single Leg Hops

10 reps

  • Find a wall of back of a couch to hold on to for support. Hop on one foot in place for 15 seconds, and then switch to the opposite side for 15 seconds.
  • Focus on small, quick hops staying lower to the ground.

4. Carioca

10-15 yards and back

  • The motion of this sideways running drill resembles a lateral shuffle exercise but can sometimes also include a “high knee” crossover step.
    • Cross your right foot over your left.
    • Step with your left foot to uncross your legs
    • With your left foot planted, cross your right leg behind you. Your legs will again be crosses
    • Step again with your left foot to return to the starting position
    • Repeat in a continuous motion for about 15 yards. Repeat the pattern in the opposite direction to return to the start.

5. Upright Row & Overhead Press

10 reps

  • Hold a small weight (soup can or dumbbell) in each hand
  • Bring your elbows up and out the the side, with your hands pointed down towars the ground
  • Rotate the hands up at a 90 degree angle, so that you are forming a goal post with your arms
  • Press the weights straight about your head. Lock out your elbows, and then return to the goal post position
  • Rotate your hands back down, and then lower your arms all the way to your sides.

6. Quad Extensions

10 reps each

  • Seated on the edge of a bed or chair, let both feet dangle.
  • Lift one leg and straighten the knee, flexing the quadricepts (front muscles of the thigh).
  • Hold for 1-2 seconds at the top, while keeping the opposite leg relaxed.
  • Repeat 10 times on the first leg, and then repeat on the other side.

7. Side Plank Arm Raise

5 reps each

  • Position yourself on your side with bottom leg knee bent, foot behind your body. Your bottom elbow should be bent on the ground with hand forward, and your top arm can rest on side. 
  • Raise hips so body is off the ground and at the same time raise your upper arm straight up until shoulder level. 
  • Hold for a count of five seconds. 
  • Repeat for 5 reps on one side, then switch to opposite side. 

8. Hip external rotation at the wall with hip in neutral

10 reps

  • Stand up against a wall with knee closest to the wall bent at a 90-degree angle behind you.
  • Keeping the outside of your upper leg (thigh) against the wall, lift your foot off the wall as far as you can without leaning over (think about standing tall).
  • Return to starting position.
Categorías
bloque 3 día 3 Programed Workouts

Semana 34, Día 3

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

Este es el tercer día de la 31ª 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.

1Rear Foot Elevated Oscilating Split Squat10 each side
2KB Deatlift10 reps
3Single Leg Hops10 each side
4Carioca10-15 yards and back
5Upright Row & Overhead Press10 reps
6Quad Extensions10 reps + !0 second Hold
7Side Plank Arm Raise10 each side
8Hip external rotation at the wall with hip in neutral5-10 each side
  1. Rear Foot Elevated Oscilating Split Squat

10 reps

Place one foot on a bench, chair, or stair behind you. Place the other foot about 1 step in front, in a position similar to that of a regular split squat.

Bend the front leg until your back knee is almost touching the ground, and then stand back up. Complete all 10 reps on one leg, and then switch your feet.

The target muscle groups in this exercise are in the front leg or «working leg». The back leg should serve mostly as support. Lowering the elevation of the back leg should help to make this exercise easier.

2. KB Deatlift

10 reps

  • Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
  • Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
  • Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
  • Push your heels through the ground as you stand back up. 
  • To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement. 

MODIFICATION: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift”

3. Single Leg Hops

10 reps

  • Find a wall of back of a couch to hold on to for support. Hop on one foot in place for 15 seconds, and then switch to the opposite side for 15 seconds.
  • Focus on small, quick hops staying lower to the ground.

4. Carioca

10-15 yards and back

  • The motion of this sideways running drill resembles a lateral shuffle exercise but can sometimes also include a “high knee” crossover step.
    • Cross your right foot over your left.
    • Step with your left foot to uncross your legs
    • With your left foot planted, cross your right leg behind you. Your legs will again be crosses
    • Step again with your left foot to return to the starting position
    • Repeat in a continuous motion for about 15 yards. Repeat the pattern in the opposite direction to return to the start.

5. Upright Row & Overhead Press

10 reps

  • Hold a small weight (soup can or dumbbell) in each hand
  • Bring your elbows up and out the the side, with your hands pointed down towars the ground
  • Rotate the hands up at a 90 degree angle, so that you are forming a goal post with your arms
  • Press the weights straight about your head. Lock out your elbows, and then return to the goal post position
  • Rotate your hands back down, and then lower your arms all the way to your sides.

6. Quad Extensions

10 reps each

  • Seated on the edge of a bed or chair, let both feet dangle.
  • Lift one leg and straighten the knee, flexing the quadricepts (front muscles of the thigh).
  • Hold for 1-2 seconds at the top, while keeping the opposite leg relaxed.
  • Repeat 10 times on the first leg, and then repeat on the other side.

7. Side Plank Arm Raise

5 reps each

  • Position yourself on your side with bottom leg knee bent, foot behind your body. Your bottom elbow should be bent on the ground with hand forward, and your top arm can rest on side. 
  • Raise hips so body is off the ground and at the same time raise your upper arm straight up until shoulder level. 
  • Hold for a count of five seconds. 
  • Repeat for 5 reps on one side, then switch to opposite side. 

8. Hip external rotation at the wall with hip in neutral

10 reps

  • Stand up against a wall with knee closest to the wall bent at a 90-degree angle behind you.
  • Keeping the outside of your upper leg (thigh) against the wall, lift your foot off the wall as far as you can without leaning over (think about standing tall).
  • Return to starting position.
Categorías
bloque 3 día 3 Programed Workouts

Semana 24, Día 3

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

Este es el tercer día de la 21ª 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.

1Rear Foot Elevated Oscilating Split Squat10 each side
2KB Deatlift10 reps
3Single Leg Hops10 each side
4Carioca10-15 yards and back
5Upright Row & Overhead Press10 reps
6Quad Extensions10 reps + !0 second Hold
7Side Plank Arm Raise10 each side
8Hip external rotation at the wall with hip in neutral5-10 each side
  1. Rear Foot Elevated Oscilating Split Squat

10 reps

Place one foot on a bench, chair, or stair behind you. Place the other foot about 1 step in front, in a position similar to that of a regular split squat.

Bend the front leg until your back knee is almost touching the ground, and then stand back up. Complete all 10 reps on one leg, and then switch your feet.

The target muscle groups in this exercise are in the front leg or «working leg». The back leg should serve mostly as support. Lowering the elevation of the back leg should help to make this exercise easier.

2. KB Deatlift

10 reps

  • Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
  • Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
  • Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
  • Push your heels through the ground as you stand back up. 
  • To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement. 

MODIFICATION: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift”

3. Single Leg Hops

10 reps

  • Find a wall of back of a couch to hold on to for support. Hop on one foot in place for 15 seconds, and then switch to the opposite side for 15 seconds.
  • Focus on small, quick hops staying lower to the ground.

4. Carioca

10-15 yards and back

  • The motion of this sideways running drill resembles a lateral shuffle exercise but can sometimes also include a “high knee” crossover step.
    • Cross your right foot over your left.
    • Step with your left foot to uncross your legs
    • With your left foot planted, cross your right leg behind you. Your legs will again be crosses
    • Step again with your left foot to return to the starting position
    • Repeat in a continuous motion for about 15 yards. Repeat the pattern in the opposite direction to return to the start.

5. Upright Row & Overhead Press

10 reps

  • Hold a small weight (soup can or dumbbell) in each hand
  • Bring your elbows up and out the the side, with your hands pointed down towars the ground
  • Rotate the hands up at a 90 degree angle, so that you are forming a goal post with your arms
  • Press the weights straight about your head. Lock out your elbows, and then return to the goal post position
  • Rotate your hands back down, and then lower your arms all the way to your sides.

6. Quad Extensions

10 reps each

  • Seated on the edge of a bed or chair, let both feet dangle.
  • Lift one leg and straighten the knee, flexing the quadricepts (front muscles of the thigh).
  • Hold for 1-2 seconds at the top, while keeping the opposite leg relaxed.
  • Repeat 10 times on the first leg, and then repeat on the other side.

7. Side Plank Arm Raise

5 reps each

  • Position yourself on your side with bottom leg knee bent, foot behind your body. Your bottom elbow should be bent on the ground with hand forward, and your top arm can rest on side. 
  • Raise hips so body is off the ground and at the same time raise your upper arm straight up until shoulder level. 
  • Hold for a count of five seconds. 
  • Repeat for 5 reps on one side, then switch to opposite side. 

8. Hip external rotation at the wall with hip in neutral

10 reps

  • Stand up against a wall with knee closest to the wall bent at a 90-degree angle behind you.
  • Keeping the outside of your upper leg (thigh) against the wall, lift your foot off the wall as far as you can without leaning over (think about standing tall).
  • Return to starting position.
Categorías
bloque 3 día 3 Programed Workouts

Semana 23, Día 3

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

Este es el tercer día de la semana 20 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.

1Rear Foot Elevated Oscilating Split Squat10 each side
2KB Deatlift10 reps
3Single Leg Hops10 each side
4Carioca10-15 yards and back
5Upright Row & Overhead Press10 reps
6Quad Extensions10 reps + !0 second Hold
7Side Plank Arm Raise10 each side
8Hip external rotation at the wall with hip in neutral5-10 each side
  1. Rear Foot Elevated Oscilating Split Squat

10 reps

Place one foot on a bench, chair, or stair behind you. Place the other foot about 1 step in front, in a position similar to that of a regular split squat.

Bend the front leg until your back knee is almost touching the ground, and then stand back up. Complete all 10 reps on one leg, and then switch your feet.

The target muscle groups in this exercise are in the front leg or «working leg». The back leg should serve mostly as support. Lowering the elevation of the back leg should help to make this exercise easier.

2. KB Deatlift

10 reps

  • Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
  • Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
  • Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
  • Push your heels through the ground as you stand back up. 
  • To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement. 

MODIFICATION: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift”

3. Single Leg Hops

10 reps

  • Find a wall of back of a couch to hold on to for support. Hop on one foot in place for 15 seconds, and then switch to the opposite side for 15 seconds.
  • Focus on small, quick hops staying lower to the ground.

4. Carioca

10-15 yards and back

  • The motion of this sideways running drill resembles a lateral shuffle exercise but can sometimes also include a “high knee” crossover step.
    • Cross your right foot over your left.
    • Step with your left foot to uncross your legs
    • With your left foot planted, cross your right leg behind you. Your legs will again be crosses
    • Step again with your left foot to return to the starting position
    • Repeat in a continuous motion for about 15 yards. Repeat the pattern in the opposite direction to return to the start.

5. Upright Row & Overhead Press

10 reps

  • Hold a small weight (soup can or dumbbell) in each hand
  • Bring your elbows up and out the the side, with your hands pointed down towars the ground
  • Rotate the hands up at a 90 degree angle, so that you are forming a goal post with your arms
  • Press the weights straight about your head. Lock out your elbows, and then return to the goal post position
  • Rotate your hands back down, and then lower your arms all the way to your sides.

6. Quad Extensions

10 reps each

  • Seated on the edge of a bed or chair, let both feet dangle.
  • Lift one leg and straighten the knee, flexing the quadricepts (front muscles of the thigh).
  • Hold for 1-2 seconds at the top, while keeping the opposite leg relaxed.
  • Repeat 10 times on the first leg, and then repeat on the other side.

7. Side Plank Arm Raise

5 reps each

  • Position yourself on your side with bottom leg knee bent, foot behind your body. Your bottom elbow should be bent on the ground with hand forward, and your top arm can rest on side. 
  • Raise hips so body is off the ground and at the same time raise your upper arm straight up until shoulder level. 
  • Hold for a count of five seconds. 
  • Repeat for 5 reps on one side, then switch to opposite side. 

8. Hip external rotation at the wall with hip in neutral

10 reps

  • Stand up against a wall with knee closest to the wall bent at a 90-degree angle behind you.
  • Keeping the outside of your upper leg (thigh) against the wall, lift your foot off the wall as far as you can without leaning over (think about standing tall).
  • Return to starting position.