Autor: Rachel Tinius

Categorías
bloque 3 día 1 Programed Workouts

Semana 11, 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 8ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

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.

1Toe Walks20-30 seconds
2Front Kicks10 each side
3Clam Shell10 each side
4Seated Overhead Tricep Extension10 reps
5Bear Crawl Lateral Step10 each side
6Long Lever Glute Bridge10 reps
7Plank Knee Raise10 each side
8Bicep Curl10 reps
  1. Toe Walks
  • Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
  • Walk all the way there and back

2. Front Kicks

10 reps each side

  • Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
  •  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
  • Put the right foot back to the ground and repeat with the left.
  •  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

  • Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
  • Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

  • In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
  • Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

  • Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
  • Keeping the back flat, take a step sideways on all fours.
  • Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

  • Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body
  • Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.
  • Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

  • Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
  • Bring one knee to your chest and then switch to the opposite knee.
  • Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
  • Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

  • Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
  • Curl both arms up toward the chest with the elbows bent at the sides. 
  • Return to start position.
Categorías
bloque 2 día 3 Programed Workouts

Semana 33, 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 30 de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

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.

1Front Foot Elevated Lunge10 each side
2Plank Saw10 reps
3Bodyweight Squat + Calf Raise10 reps
4Heel Lifts10 each side
5Shoulder Shrug10 reps
6Milk Jug/ Kettle Bell Rotational Chop Low to High10 each side
7Crab Walk +Leg Kick10 each side
  1. Front Foot Elevated Lunge

10 reps each side

  • Find a low step, and stand 2-3 feet behind it facing the step.
  • Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge
  • Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

  • Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
  • Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

  • Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
  • Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
    • Use a countertop of chair for support if needed.
  • When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

  • Begin with hands on your hips in a standing position, legs approximately shoulder width apart.
  • Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.
  • Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

  • Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
  • Position your head so that your ear lobes are in line with shoulders and hips. 
  • Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

  • Start in a half kneeling position with one knee on the ground.
  • Holding a light weight or object in both hands, start with both arms straight near the leg that is down.
  • Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.
  • Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

  • Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
  • From here, kick your right foot in the air, keeping your core tight.
  • Return the foot on the ground, and then 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 2 día 3 Programed Workouts

Semana 31, 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 28ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

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.

1Front Foot Elevated Lunge10 each side
2Plank Saw10 reps
3Bodyweight Squat + Calf Raise10 reps
4Heel Lifts10 each side
5Shoulder Shrug10 reps
6Milk Jug/ Kettle Bell Rotational Chop Low to High10 each side
7Crab Walk +Leg Kick10 each side
  1. Front Foot Elevated Lunge

10 reps each side

  • Find a low step, and stand 2-3 feet behind it facing the step.
  • Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge
  • Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

  • Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
  • Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

  • Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
  • Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
    • Use a countertop of chair for support if needed.
  • When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

  • Begin with hands on your hips in a standing position, legs approximately shoulder width apart.
  • Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.
  • Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

  • Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
  • Position your head so that your ear lobes are in line with shoulders and hips. 
  • Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

  • Start in a half kneeling position with one knee on the ground.
  • Holding a light weight or object in both hands, start with both arms straight near the leg that is down.
  • Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.
  • Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

  • Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
  • From here, kick your right foot in the air, keeping your core tight.
  • Return the foot on the ground, and then 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 2 día 3 Programed Workouts

Semana 21, 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 18 de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

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.

1Front Foot Elevated Lunge10 each side
2Plank Saw10 reps
3Bodyweight Squat + Calf Raise10 reps
4Heel Lifts10 each side
5Shoulder Shrug10 reps
6Milk Jug/ Kettle Bell Rotational Chop Low to High10 each side
7Crab Walk +Leg Kick10 each side
  1. Front Foot Elevated Lunge

10 reps each side

  • Find a low step, and stand 2-3 feet behind it facing the step.
  • Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge
  • Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

  • Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
  • Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

  • Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
  • Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
    • Use a countertop of chair for support if needed.
  • When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

  • Begin with hands on your hips in a standing position, legs approximately shoulder width apart.
  • Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.
  • Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

  • Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
  • Position your head so that your ear lobes are in line with shoulders and hips. 
  • Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

  • Start in a half kneeling position with one knee on the ground.
  • Holding a light weight or object in both hands, start with both arms straight near the leg that is down.
  • Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.
  • Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

  • Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
  • From here, kick your right foot in the air, keeping your core tight.
  • Return the foot on the ground, and then 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 2 día 3 Programed Workouts

Semana 20, 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 17ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

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.

1Front Foot Elevated Lunge10 each side
2Plank Saw10 reps
3Bodyweight Squat + Calf Raise10 reps
4Heel Lifts10 each side
5Shoulder Shrug10 reps
6Milk Jug/ Kettle Bell Rotational Chop Low to High10 each side
7Crab Walk +Leg Kick10 each side
  1. Front Foot Elevated Lunge

10 reps each side

  • Find a low step, and stand 2-3 feet behind it facing the step.
  • Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge
  • Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

  • Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
  • Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

  • Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
  • Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
    • Use a countertop of chair for support if needed.
  • When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

  • Begin with hands on your hips in a standing position, legs approximately shoulder width apart.
  • Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.
  • Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

  • Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
  • Position your head so that your ear lobes are in line with shoulders and hips. 
  • Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

  • Start in a half kneeling position with one knee on the ground.
  • Holding a light weight or object in both hands, start with both arms straight near the leg that is down.
  • Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.
  • Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

  • Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
  • From here, kick your right foot in the air, keeping your core tight.
  • Return the foot on the ground, and then 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 2 día 3 Programed Workouts

Semana 19, 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 16ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

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.

1Front Foot Elevated Lunge10 each side
2Plank Saw10 reps
3Bodyweight Squat + Calf Raise10 reps
4Heel Lifts10 each side
5Shoulder Shrug10 reps
6Milk Jug/ Kettle Bell Rotational Chop Low to High10 each side
7Crab Walk +Leg Kick10 each side
  1. Front Foot Elevated Lunge

10 reps each side

  • Find a low step, and stand 2-3 feet behind it facing the step.
  • Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge
  • Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

  • Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
  • Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

  • Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
  • Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
    • Use a countertop of chair for support if needed.
  • When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

  • Begin with hands on your hips in a standing position, legs approximately shoulder width apart.
  • Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.
  • Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

  • Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
  • Position your head so that your ear lobes are in line with shoulders and hips. 
  • Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

  • Start in a half kneeling position with one knee on the ground.
  • Holding a light weight or object in both hands, start with both arms straight near the leg that is down.
  • Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.
  • Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

  • Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
  • From here, kick your right foot in the air, keeping your core tight.
  • Return the foot on the ground, and then 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 2 día 3 Programed Workouts

Semana 9, 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 6ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

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.

1Front Foot Elevated Lunge10 each side
2Plank Saw10 reps
3Bodyweight Squat + Calf Raise10 reps
4Heel Lifts10 each side
5Shoulder Shrug10 reps
6Milk Jug/ Kettle Bell Rotational Chop Low to High10 each side
7Crab Walk +Leg Kick10 each side
  1. Front Foot Elevated Lunge

10 reps each side

  • Find a low step, and stand 2-3 feet behind it facing the step.
  • Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge
  • Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

  • Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
  • Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

  • Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
  • Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
    • Use a countertop of chair for support if needed.
  • When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

  • Begin with hands on your hips in a standing position, legs approximately shoulder width apart.
  • Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.
  • Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

  • Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
  • Position your head so that your ear lobes are in line with shoulders and hips. 
  • Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

  • Start in a half kneeling position with one knee on the ground.
  • Holding a light weight or object in both hands, start with both arms straight near the leg that is down.
  • Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.
  • Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

  • Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
  • From here, kick your right foot in the air, keeping your core tight.
  • Return the foot on the ground, and then 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 2 día 3 Programed Workouts

Semana 8, 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 5ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

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.

1Front Foot Elevated Lunge10 each side
2Plank Saw10 reps
3Bodyweight Squat + Calf Raise10 reps
4Heel Lifts10 each side
5Shoulder Shrug10 reps
6Milk Jug/ Kettle Bell Rotational Chop Low to High10 each side
7Crab Walk +Leg Kick10 each side
  1. Front Foot Elevated Lunge

10 reps each side

  • Find a low step, and stand 2-3 feet behind it facing the step.
  • Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge
  • Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

  • Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
  • Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

  • Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
  • Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
    • Use a countertop of chair for support if needed.
  • When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

  • Begin with hands on your hips in a standing position, legs approximately shoulder width apart.
  • Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.
  • Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

  • Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
  • Position your head so that your ear lobes are in line with shoulders and hips. 
  • Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

  • Start in a half kneeling position with one knee on the ground.
  • Holding a light weight or object in both hands, start with both arms straight near the leg that is down.
  • Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.
  • Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

  • Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
  • From here, kick your right foot in the air, keeping your core tight.
  • Return the foot on the ground, and then 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 2 día 2 Programed Workouts

Semana 33, 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 semana 30 de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

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

10 reps each side

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

2. Plank Shoulder Taps

10 reps each side

Begin by getting into tabletop position, hands, and knees on the ground with a straight back.

  • Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
  • Alternate between left and right arms tapping the opposite shoulder

3. (Soup Can) Lateral Raise

10 reps

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

4. Donkey Kicks

10 reps each side

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

5. Fire Hydrants

10 reps each side

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

6. Bicycle Kicks

10 reps each side

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

7. One arm bent over row

10 reps each side

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

8. Walking/ Jogging Interval

8. Jog Walk Intervals

30 seconds

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

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

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

  • Cool Down Stretch and Mobility Routine
  • 5 minute yoga and meditation
  • 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Categorías
bloque 2 día 2 Programed Workouts

Semana 32, 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 29ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

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

10 reps each side

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

2. Plank Shoulder Taps

10 reps each side

Begin by getting into tabletop position, hands, and knees on the ground with a straight back.

  • Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
  • Alternate between left and right arms tapping the opposite shoulder

3. (Soup Can) Lateral Raise

10 reps

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

4. Donkey Kicks

10 reps each side

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

5. Fire Hydrants

10 reps each side

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

6. Bicycle Kicks

10 reps each side

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

7. One arm bent over row

10 reps each side

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

8. Walking/ Jogging Interval

8. Jog Walk Intervals

30 seconds

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

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

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

  • Cool Down Stretch and Mobility Routine
  • 5 minute yoga and meditation
  • 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.