Autor: Rachel Tinius

Categorías
bloque 4 día 3 Programed Workouts

Semana 15, Día 3

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

Esta es la 12ª semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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.

1Supported Lateral lunge10 each side
2Glute Bridge Walk Out10 reps
3Side Lying Abductor Lift10 each side
4Bird Dogs arms Only10 reps each side
5Plie Squat10 reps
6Cross Country Skier10 reps each side
7Soup Can Front to Lateral T Raise10 reps
8ball and baby knee rolls5-10 each side
  1. Supported Lateral lunge

5-10 reps each side

  • Start facing a wall or countertop with hands resting on the surface for balance support.
  • Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.
  • Return to the starting position then repeat going to the other side.

2. Glute Bridge Walk Out

10 reps

  • From a regular glute bridge starting position, on your back, push your hips up in the air.
  • Holding this position, walk your feet out further from your body in small steps, taking 3-4 total steps. Then, walk your feet back under your hips.
  • Keep your hips off the ground throughout the entire exercise. Repeat for 10 reps.

3. Side Lying Abductor Lift

10 reps each side

  • Lay on side with lower arm supporting head, upper arm in front for balance and legs straight in line with body. Slightly bend upper leg knee and squeeze glutes (bottom) as you bring leg back behind body and hold for several seconds.
  • Slowly raise the upper leg above hip level and return to start position.
  • Keep your hips stacked on top of each other as you do this.
  • Repeat on opposite side.

Modification: If you are having trouble balancing in this position, bend your bottom hip and knee up a little. If you find yourself rolling backwards, do this next to wall with the wall behind you to help keep your from rolling backwards.

4. Bird Dogs arms Only

10 reps each side

  • Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
  • Make sure your spine is in a neutral position. You do not want to have your back sagging or arching.
  • Lift right arm until it parallel to the floor without any tilting at the shoulders- both shoulders should stay parallel to the floor.
  • Gently lower arm back to your starting position and repeat with the other arm.

5. Plie Squat

10 reps

  • Start with your feet about shoulder width apart. This should be sightly closer than your normal squat position.
  • Bend your knees to squat down about half way. Your knees should move out wide, away from the body.
  • As you reach the partial squat position, hold the ball in front of your belly. 
  • Plie by raising your body up and raising ball overhead and until your legs are straight.

6. Cross Country Skier

10 reps each side

  • Start in a standing position with your arms at your side.
  • Lunge forward on your right leg with your left leg extending behind you and bring your left arm in front of you as you extend your right arm back.
  • Press back with your right leg and switch sides with your left leg forward in a lunge with right leg behind and left arm in front.
  • Try to maintain a fluid “sliding” motion as you switch legs from front to back.
  • Avoid dipping too deep—just slightly bend your knees, and if you have walking poles you can use them to help with balance and add more arm work.

7. Soup Can Front to Lateral T Raise

10 reps

  • Raise arms straight out in front, until shoulder height, and then lower back to your sides.
  • Raise straight out to the sides of your body, making a T shape, untill your arms are even with your shoulders, and then lower to the sides of your body.
  • Repeat these movements in an alternating pattern, 10 times each.

8. ball and baby knee rolls

5-10 reps each side

  • Lie flat on your back, and place your feet on top of the yoga ball. Your knees should be bent at a 90 degree angle, and the entire back of your thigh and leg should be in contact with the ball.
  • *Your baby can participate too! Have your child resting in the crease of your hip, straddling your belly.
    Your hands can be up to support your child in place, or you can have them simply at your sides
  • With your feet on the ball, roll your knees to one side, untill your thigh touches the grass. Use your core and hip flexor muscles to lift your legs back up to the starting position
  • Repeat on the opposite side, completing 5-10 reps on each side in an alternating pattern.
Categorías
bloque 4 día 3 Programed Workouts

Semana 14, Día 3

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

Esta es la 11ª semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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.

1Supported Lateral lunge10 each side
2Glute Bridge Walk Out10 reps
3Side Lying Abductor Lift10 each side
4Bird Dogs arms Only10 reps each side
5Plie Squat10 reps
6Cross Country Skier10 reps each side
7Soup Can Front to Lateral T Raise10 reps
8ball and baby knee rolls5-10 each side
  1. Supported Lateral lunge

5-10 reps each side

  • Start facing a wall or countertop with hands resting on the surface for balance support.
  • Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.
  • Return to the starting position then repeat going to the other side.

2. Glute Bridge Walk Out

10 reps

  • From a regular glute bridge starting position, on your back, push your hips up in the air.
  • Holding this position, walk your feet out further from your body in small steps, taking 3-4 total steps. Then, walk your feet back under your hips.
  • Keep your hips off the ground throughout the entire exercise. Repeat for 10 reps.

3. Side Lying Abductor Lift

10 reps each side

  • Lay on side with lower arm supporting head, upper arm in front for balance and legs straight in line with body. Slightly bend upper leg knee and squeeze glutes (bottom) as you bring leg back behind body and hold for several seconds.
  • Slowly raise the upper leg above hip level and return to start position.
  • Keep your hips stacked on top of each other as you do this.
  • Repeat on opposite side.

Modification: If you are having trouble balancing in this position, bend your bottom hip and knee up a little. If you find yourself rolling backwards, do this next to wall with the wall behind you to help keep your from rolling backwards.

4. Bird Dogs arms Only

10 reps each side

  • Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
  • Make sure your spine is in a neutral position. You do not want to have your back sagging or arching.
  • Lift right arm until it parallel to the floor without any tilting at the shoulders- both shoulders should stay parallel to the floor.
  • Gently lower arm back to your starting position and repeat with the other arm.

5. Plie Squat

10 reps

  • Start with your feet about shoulder width apart. This should be sightly closer than your normal squat position.
  • Bend your knees to squat down about half way. Your knees should move out wide, away from the body.
  • As you reach the partial squat position, hold the ball in front of your belly. 
  • Plie by raising your body up and raising ball overhead and until your legs are straight.

6. Cross Country Skier

10 reps each side

  • Start in a standing position with your arms at your side.
  • Lunge forward on your right leg with your left leg extending behind you and bring your left arm in front of you as you extend your right arm back.
  • Press back with your right leg and switch sides with your left leg forward in a lunge with right leg behind and left arm in front.
  • Try to maintain a fluid “sliding” motion as you switch legs from front to back.
  • Avoid dipping too deep—just slightly bend your knees, and if you have walking poles you can use them to help with balance and add more arm work.

7. Soup Can Front to Lateral T Raise

10 reps

  • Raise arms straight out in front, until shoulder height, and then lower back to your sides.
  • Raise straight out to the sides of your body, making a T shape, untill your arms are even with your shoulders, and then lower to the sides of your body.
  • Repeat these movements in an alternating pattern, 10 times each.

8. ball and baby knee rolls

5-10 reps each side

  • Lie flat on your back, and place your feet on top of the yoga ball. Your knees should be bent at a 90 degree angle, and the entire back of your thigh and leg should be in contact with the ball.
  • *Your baby can participate too! Have your child resting in the crease of your hip, straddling your belly.
    Your hands can be up to support your child in place, or you can have them simply at your sides
  • With your feet on the ball, roll your knees to one side, untill your thigh touches the grass. Use your core and hip flexor muscles to lift your legs back up to the starting position
  • Repeat on the opposite side, completing 5-10 reps on each side in an alternating pattern.
Categorías
bloque 4 día 2 Programed Workouts

Semana 39, Día 2

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

Esta es la 36ª semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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.

1Plank Shoulder Tap + Pushup10 each side
2Isometric Side Adductor Bridge10 reps
3Staggered Stance Good Morning10 each side
4Bent Over Row10-15 yards and back
5Step Up with Overhead Press10 reps
6Plank Knee Raise10 reps + !0 second Hold
7Half Kneeling Thoracic (Mid-Back) Rotation10 each side
8Jog Walk Intervals5-10 each side
  1. Plank Shoulder Tap + Pushup

5-10 reps

  • Start on your hands and knees. Walk your hands forward so that you are in a kneeling pushup position. Your knees should be on the ground, and your feet can come in the air.
  • Reach one arm across to touch the opposite shoulder, then place it back on the ground. Repeat of the opposite side, making sure to keep your body from rotating to far towards one side or the other
  • After doing a shoulder tap on each side, complete one pushup (from the same kneeling position). Bend your elbows and keep your back flat throughout the motion.

2. Isometric Side Adductor Bridge

10 reps each side

  • Lie on your side with your knees bent. Use your elbow to support your upper body, while your hip and lower body remain on the ground.
  • Tighten your core, and push off the outside of your bottom leg to lift your hips off the ground. Hold for 1-2 seconds at the top, and then lower back to the ground.
  • Complete 10 reps on one side before switching sides.

3. Staggered Stance Good Morning

5-10 reps each side

  • Stand with one foot slightly in front of the other, knees almost straight (but not locked out!)
  • Cross your arms in front of your chest
  • Bend at your hips, keeping your back flat and knees (almost) straight. You should feel a stretch in the hamstrings (back of the thigh) of the front leg.
  • Squeeze your glutes to lift your chest back up to the starting position. Complete 5-10 reps on one side before switching sides.

4. Bent Over Row

10 reps each side

  • Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
  • Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
  • Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
  • Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

5. Step Up with Overhead Press

10 reps total (5 each side)

  • Find a small box or stair step to be used for a step up
  • Hold a small weight in each hand.
  • Place your right foot on the box, while at the same time, curling the weights up to shoulder level.
  • Push through your right foot to bring your left foot onto the box. When you have stepped all the way onto the box, push the weights all the way above your head.
  • Step back down from the box, leading with your left leg. At the same time, lower the weights back to shoulder level.
  • Step all the way off of the box, lowering the weights straight to your sides.
  • Alternate between leading with your right and left legs. Complete 5 reps on each side, for a total of 10 reps

6. Plank Knee Raise

10 seconds, continuous

  • 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.

7. Half Kneeling Thoracic (Mid-Back) Rotation

  • Start in a half kneeling position with one knee on the ground and other foot on the ground (see video) and arms straight out in front of you.
  • Take a breath in through your nose then as you slowly and gently exhale, reach one arm behind you while twisting in your mid-back as far as you can (a) without pain and (b) without your pelvis moving. Imagine headlights on your hips bones…they should stay shining forwards the entire time.
  • Return to your starting position and go the other direction.
  • Good for: mid-back flexibility, balance, trunk control

8. Jog Walk Intervals

30 seconds

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

Categorías
bloque 4 día 2 Programed Workouts

Semana 38, Día 2

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

Esta es la 35ª semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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.

1Plank Shoulder Tap + Pushup10 each side
2Isometric Side Adductor Bridge10 reps
3Staggered Stance Good Morning10 each side
4Bent Over Row10-15 yards and back
5Step Up with Overhead Press10 reps
6Plank Knee Raise10 reps + !0 second Hold
7Half Kneeling Thoracic (Mid-Back) Rotation10 each side
8Jog Walk Intervals5-10 each side
  1. Plank Shoulder Tap + Pushup

5-10 reps

  • Start on your hands and knees. Walk your hands forward so that you are in a kneeling pushup position. Your knees should be on the ground, and your feet can come in the air.
  • Reach one arm across to touch the opposite shoulder, then place it back on the ground. Repeat of the opposite side, making sure to keep your body from rotating to far towards one side or the other
  • After doing a shoulder tap on each side, complete one pushup (from the same kneeling position). Bend your elbows and keep your back flat throughout the motion.

2. Isometric Side Adductor Bridge

10 reps each side

  • Lie on your side with your knees bent. Use your elbow to support your upper body, while your hip and lower body remain on the ground.
  • Tighten your core, and push off the outside of your bottom leg to lift your hips off the ground. Hold for 1-2 seconds at the top, and then lower back to the ground.
  • Complete 10 reps on one side before switching sides.

3. Staggered Stance Good Morning

5-10 reps each side

  • Stand with one foot slightly in front of the other, knees almost straight (but not locked out!)
  • Cross your arms in front of your chest
  • Bend at your hips, keeping your back flat and knees (almost) straight. You should feel a stretch in the hamstrings (back of the thigh) of the front leg.
  • Squeeze your glutes to lift your chest back up to the starting position. Complete 5-10 reps on one side before switching sides.

4. Bent Over Row

10 reps each side

  • Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
  • Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
  • Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
  • Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

5. Step Up with Overhead Press

10 reps total (5 each side)

  • Find a small box or stair step to be used for a step up
  • Hold a small weight in each hand.
  • Place your right foot on the box, while at the same time, curling the weights up to shoulder level.
  • Push through your right foot to bring your left foot onto the box. When you have stepped all the way onto the box, push the weights all the way above your head.
  • Step back down from the box, leading with your left leg. At the same time, lower the weights back to shoulder level.
  • Step all the way off of the box, lowering the weights straight to your sides.
  • Alternate between leading with your right and left legs. Complete 5 reps on each side, for a total of 10 reps

6. Plank Knee Raise

10 seconds, continuous

  • 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.

7. Half Kneeling Thoracic (Mid-Back) Rotation

  • Start in a half kneeling position with one knee on the ground and other foot on the ground (see video) and arms straight out in front of you.
  • Take a breath in through your nose then as you slowly and gently exhale, reach one arm behind you while twisting in your mid-back as far as you can (a) without pain and (b) without your pelvis moving. Imagine headlights on your hips bones…they should stay shining forwards the entire time.
  • Return to your starting position and go the other direction.
  • Good for: mid-back flexibility, balance, trunk control

8. Jog Walk Intervals

30 seconds

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

Categorías
bloque 4 día 2 Programed Workouts

Semana 37, Día 2

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

Esta es la 34ª semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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.

1Plank Shoulder Tap + Pushup10 each side
2Isometric Side Adductor Bridge10 reps
3Staggered Stance Good Morning10 each side
4Bent Over Row10-15 yards and back
5Step Up with Overhead Press10 reps
6Plank Knee Raise10 reps + !0 second Hold
7Half Kneeling Thoracic (Mid-Back) Rotation10 each side
8Jog Walk Intervals5-10 each side
  1. Plank Shoulder Tap + Pushup

5-10 reps

  • Start on your hands and knees. Walk your hands forward so that you are in a kneeling pushup position. Your knees should be on the ground, and your feet can come in the air.
  • Reach one arm across to touch the opposite shoulder, then place it back on the ground. Repeat of the opposite side, making sure to keep your body from rotating to far towards one side or the other
  • After doing a shoulder tap on each side, complete one pushup (from the same kneeling position). Bend your elbows and keep your back flat throughout the motion.

2. Isometric Side Adductor Bridge

10 reps each side

  • Lie on your side with your knees bent. Use your elbow to support your upper body, while your hip and lower body remain on the ground.
  • Tighten your core, and push off the outside of your bottom leg to lift your hips off the ground. Hold for 1-2 seconds at the top, and then lower back to the ground.
  • Complete 10 reps on one side before switching sides.

3. Staggered Stance Good Morning

5-10 reps each side

  • Stand with one foot slightly in front of the other, knees almost straight (but not locked out!)
  • Cross your arms in front of your chest
  • Bend at your hips, keeping your back flat and knees (almost) straight. You should feel a stretch in the hamstrings (back of the thigh) of the front leg.
  • Squeeze your glutes to lift your chest back up to the starting position. Complete 5-10 reps on one side before switching sides.

4. Bent Over Row

10 reps each side

  • Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
  • Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
  • Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
  • Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

5. Step Up with Overhead Press

10 reps total (5 each side)

  • Find a small box or stair step to be used for a step up
  • Hold a small weight in each hand.
  • Place your right foot on the box, while at the same time, curling the weights up to shoulder level.
  • Push through your right foot to bring your left foot onto the box. When you have stepped all the way onto the box, push the weights all the way above your head.
  • Step back down from the box, leading with your left leg. At the same time, lower the weights back to shoulder level.
  • Step all the way off of the box, lowering the weights straight to your sides.
  • Alternate between leading with your right and left legs. Complete 5 reps on each side, for a total of 10 reps

6. Plank Knee Raise

10 seconds, continuous

  • 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.

7. Half Kneeling Thoracic (Mid-Back) Rotation

  • Start in a half kneeling position with one knee on the ground and other foot on the ground (see video) and arms straight out in front of you.
  • Take a breath in through your nose then as you slowly and gently exhale, reach one arm behind you while twisting in your mid-back as far as you can (a) without pain and (b) without your pelvis moving. Imagine headlights on your hips bones…they should stay shining forwards the entire time.
  • Return to your starting position and go the other direction.
  • Good for: mid-back flexibility, balance, trunk control

8. Jog Walk Intervals

30 seconds

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

Categorías
bloque 4 día 2 Programed Workouts

Semana 27, Día 2

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

Esta es la 24ª semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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.

1Plank Shoulder Tap + Pushup10 each side
2Isometric Side Adductor Bridge10 reps
3Staggered Stance Good Morning10 each side
4Bent Over Row10-15 yards and back
5Step Up with Overhead Press10 reps
6Plank Knee Raise10 reps + !0 second Hold
7Half Kneeling Thoracic (Mid-Back) Rotation10 each side
8Jog Walk Intervals5-10 each side
  1. Plank Shoulder Tap + Pushup

5-10 reps

  • Start on your hands and knees. Walk your hands forward so that you are in a kneeling pushup position. Your knees should be on the ground, and your feet can come in the air.
  • Reach one arm across to touch the opposite shoulder, then place it back on the ground. Repeat of the opposite side, making sure to keep your body from rotating to far towards one side or the other
  • After doing a shoulder tap on each side, complete one pushup (from the same kneeling position). Bend your elbows and keep your back flat throughout the motion.

2. Isometric Side Adductor Bridge

10 reps each side

  • Lie on your side with your knees bent. Use your elbow to support your upper body, while your hip and lower body remain on the ground.
  • Tighten your core, and push off the outside of your bottom leg to lift your hips off the ground. Hold for 1-2 seconds at the top, and then lower back to the ground.
  • Complete 10 reps on one side before switching sides.

3. Staggered Stance Good Morning

5-10 reps each side

  • Stand with one foot slightly in front of the other, knees almost straight (but not locked out!)
  • Cross your arms in front of your chest
  • Bend at your hips, keeping your back flat and knees (almost) straight. You should feel a stretch in the hamstrings (back of the thigh) of the front leg.
  • Squeeze your glutes to lift your chest back up to the starting position. Complete 5-10 reps on one side before switching sides.

4. Bent Over Row

10 reps each side

  • Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
  • Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
  • Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
  • Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

5. Step Up with Overhead Press

10 reps total (5 each side)

  • Find a small box or stair step to be used for a step up
  • Hold a small weight in each hand.
  • Place your right foot on the box, while at the same time, curling the weights up to shoulder level.
  • Push through your right foot to bring your left foot onto the box. When you have stepped all the way onto the box, push the weights all the way above your head.
  • Step back down from the box, leading with your left leg. At the same time, lower the weights back to shoulder level.
  • Step all the way off of the box, lowering the weights straight to your sides.
  • Alternate between leading with your right and left legs. Complete 5 reps on each side, for a total of 10 reps

6. Plank Knee Raise

10 seconds, continuous

  • 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.

7. Half Kneeling Thoracic (Mid-Back) Rotation

  • Start in a half kneeling position with one knee on the ground and other foot on the ground (see video) and arms straight out in front of you.
  • Take a breath in through your nose then as you slowly and gently exhale, reach one arm behind you while twisting in your mid-back as far as you can (a) without pain and (b) without your pelvis moving. Imagine headlights on your hips bones…they should stay shining forwards the entire time.
  • Return to your starting position and go the other direction.
  • Good for: mid-back flexibility, balance, trunk control

8. Jog Walk Intervals

30 seconds

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

Categorías
bloque 4 día 2 Programed Workouts

Semana 26, Día 2

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

Esta es la 23ª semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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.

1Plank Shoulder Tap + Pushup10 each side
2Isometric Side Adductor Bridge10 reps
3Staggered Stance Good Morning10 each side
4Bent Over Row10-15 yards and back
5Step Up with Overhead Press10 reps
6Plank Knee Raise10 reps + !0 second Hold
7Half Kneeling Thoracic (Mid-Back) Rotation10 each side
8Jog Walk Intervals5-10 each side
  1. Plank Shoulder Tap + Pushup

5-10 reps

  • Start on your hands and knees. Walk your hands forward so that you are in a kneeling pushup position. Your knees should be on the ground, and your feet can come in the air.
  • Reach one arm across to touch the opposite shoulder, then place it back on the ground. Repeat of the opposite side, making sure to keep your body from rotating to far towards one side or the other
  • After doing a shoulder tap on each side, complete one pushup (from the same kneeling position). Bend your elbows and keep your back flat throughout the motion.

2. Isometric Side Adductor Bridge

10 reps each side

  • Lie on your side with your knees bent. Use your elbow to support your upper body, while your hip and lower body remain on the ground.
  • Tighten your core, and push off the outside of your bottom leg to lift your hips off the ground. Hold for 1-2 seconds at the top, and then lower back to the ground.
  • Complete 10 reps on one side before switching sides.

3. Staggered Stance Good Morning

5-10 reps each side

  • Stand with one foot slightly in front of the other, knees almost straight (but not locked out!)
  • Cross your arms in front of your chest
  • Bend at your hips, keeping your back flat and knees (almost) straight. You should feel a stretch in the hamstrings (back of the thigh) of the front leg.
  • Squeeze your glutes to lift your chest back up to the starting position. Complete 5-10 reps on one side before switching sides.

4. Bent Over Row

10 reps each side

  • Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
  • Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
  • Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
  • Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

5. Step Up with Overhead Press

10 reps total (5 each side)

  • Find a small box or stair step to be used for a step up
  • Hold a small weight in each hand.
  • Place your right foot on the box, while at the same time, curling the weights up to shoulder level.
  • Push through your right foot to bring your left foot onto the box. When you have stepped all the way onto the box, push the weights all the way above your head.
  • Step back down from the box, leading with your left leg. At the same time, lower the weights back to shoulder level.
  • Step all the way off of the box, lowering the weights straight to your sides.
  • Alternate between leading with your right and left legs. Complete 5 reps on each side, for a total of 10 reps

6. Plank Knee Raise

10 seconds, continuous

  • 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.

7. Half Kneeling Thoracic (Mid-Back) Rotation

  • Start in a half kneeling position with one knee on the ground and other foot on the ground (see video) and arms straight out in front of you.
  • Take a breath in through your nose then as you slowly and gently exhale, reach one arm behind you while twisting in your mid-back as far as you can (a) without pain and (b) without your pelvis moving. Imagine headlights on your hips bones…they should stay shining forwards the entire time.
  • Return to your starting position and go the other direction.
  • Good for: mid-back flexibility, balance, trunk control

8. Jog Walk Intervals

30 seconds

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

Categorías
bloque 4 día 2 Programed Workouts

Semana 25, Día 2

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

Esta es la 22ª semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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.

1Plank Shoulder Tap + Pushup10 each side
2Isometric Side Adductor Bridge10 reps
3Staggered Stance Good Morning10 each side
4Bent Over Row10-15 yards and back
5Step Up with Overhead Press10 reps
6Plank Knee Raise10 reps + !0 second Hold
7Half Kneeling Thoracic (Mid-Back) Rotation10 each side
8Jog Walk Intervals5-10 each side
  1. Plank Shoulder Tap + Pushup

5-10 reps

  • Start on your hands and knees. Walk your hands forward so that you are in a kneeling pushup position. Your knees should be on the ground, and your feet can come in the air.
  • Reach one arm across to touch the opposite shoulder, then place it back on the ground. Repeat of the opposite side, making sure to keep your body from rotating to far towards one side or the other
  • After doing a shoulder tap on each side, complete one pushup (from the same kneeling position). Bend your elbows and keep your back flat throughout the motion.

2. Isometric Side Adductor Bridge

10 reps each side

  • Lie on your side with your knees bent. Use your elbow to support your upper body, while your hip and lower body remain on the ground.
  • Tighten your core, and push off the outside of your bottom leg to lift your hips off the ground. Hold for 1-2 seconds at the top, and then lower back to the ground.
  • Complete 10 reps on one side before switching sides.

3. Staggered Stance Good Morning

5-10 reps each side

  • Stand with one foot slightly in front of the other, knees almost straight (but not locked out!)
  • Cross your arms in front of your chest
  • Bend at your hips, keeping your back flat and knees (almost) straight. You should feel a stretch in the hamstrings (back of the thigh) of the front leg.
  • Squeeze your glutes to lift your chest back up to the starting position. Complete 5-10 reps on one side before switching sides.

4. Bent Over Row

10 reps each side

  • Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
  • Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
  • Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
  • Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

5. Step Up with Overhead Press

10 reps total (5 each side)

  • Find a small box or stair step to be used for a step up
  • Hold a small weight in each hand.
  • Place your right foot on the box, while at the same time, curling the weights up to shoulder level.
  • Push through your right foot to bring your left foot onto the box. When you have stepped all the way onto the box, push the weights all the way above your head.
  • Step back down from the box, leading with your left leg. At the same time, lower the weights back to shoulder level.
  • Step all the way off of the box, lowering the weights straight to your sides.
  • Alternate between leading with your right and left legs. Complete 5 reps on each side, for a total of 10 reps

6. Plank Knee Raise

10 seconds, continuous

  • 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.

7. Half Kneeling Thoracic (Mid-Back) Rotation

  • Start in a half kneeling position with one knee on the ground and other foot on the ground (see video) and arms straight out in front of you.
  • Take a breath in through your nose then as you slowly and gently exhale, reach one arm behind you while twisting in your mid-back as far as you can (a) without pain and (b) without your pelvis moving. Imagine headlights on your hips bones…they should stay shining forwards the entire time.
  • Return to your starting position and go the other direction.
  • Good for: mid-back flexibility, balance, trunk control

8. Jog Walk Intervals

30 seconds

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

Categorías
bloque 4 día 2 Programed Workouts

Semana 15, Día 2

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

Esta es la 12ª semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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.

1Plank Shoulder Tap + Pushup10 each side
2Isometric Side Adductor Bridge10 reps
3Staggered Stance Good Morning10 each side
4Bent Over Row10-15 yards and back
5Step Up with Overhead Press10 reps
6Plank Knee Raise10 reps + !0 second Hold
7Half Kneeling Thoracic (Mid-Back) Rotation10 each side
8Jog Walk Intervals5-10 each side
  1. Plank Shoulder Tap + Pushup

5-10 reps

  • Start on your hands and knees. Walk your hands forward so that you are in a kneeling pushup position. Your knees should be on the ground, and your feet can come in the air.
  • Reach one arm across to touch the opposite shoulder, then place it back on the ground. Repeat of the opposite side, making sure to keep your body from rotating to far towards one side or the other
  • After doing a shoulder tap on each side, complete one pushup (from the same kneeling position). Bend your elbows and keep your back flat throughout the motion.

2. Isometric Side Adductor Bridge

10 reps each side

  • Lie on your side with your knees bent. Use your elbow to support your upper body, while your hip and lower body remain on the ground.
  • Tighten your core, and push off the outside of your bottom leg to lift your hips off the ground. Hold for 1-2 seconds at the top, and then lower back to the ground.
  • Complete 10 reps on one side before switching sides.

3. Staggered Stance Good Morning

5-10 reps each side

  • Stand with one foot slightly in front of the other, knees almost straight (but not locked out!)
  • Cross your arms in front of your chest
  • Bend at your hips, keeping your back flat and knees (almost) straight. You should feel a stretch in the hamstrings (back of the thigh) of the front leg.
  • Squeeze your glutes to lift your chest back up to the starting position. Complete 5-10 reps on one side before switching sides.

4. Bent Over Row

10 reps each side

  • Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
  • Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
  • Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
  • Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

5. Step Up with Overhead Press

10 reps total (5 each side)

  • Find a small box or stair step to be used for a step up
  • Hold a small weight in each hand.
  • Place your right foot on the box, while at the same time, curling the weights up to shoulder level.
  • Push through your right foot to bring your left foot onto the box. When you have stepped all the way onto the box, push the weights all the way above your head.
  • Step back down from the box, leading with your left leg. At the same time, lower the weights back to shoulder level.
  • Step all the way off of the box, lowering the weights straight to your sides.
  • Alternate between leading with your right and left legs. Complete 5 reps on each side, for a total of 10 reps

6. Plank Knee Raise

10 seconds, continuous

  • 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.

7. Half Kneeling Thoracic (Mid-Back) Rotation

  • Start in a half kneeling position with one knee on the ground and other foot on the ground (see video) and arms straight out in front of you.
  • Take a breath in through your nose then as you slowly and gently exhale, reach one arm behind you while twisting in your mid-back as far as you can (a) without pain and (b) without your pelvis moving. Imagine headlights on your hips bones…they should stay shining forwards the entire time.
  • Return to your starting position and go the other direction.
  • Good for: mid-back flexibility, balance, trunk control

8. Jog Walk Intervals

30 seconds

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

Categorías
bloque 4 día 2 Programed Workouts

Semana 14, 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 11ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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

https://youtube.com/watch?v=GRnoJuCE9DY%3Fstart%3D9%26feature%3Doembed

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.

1Plank Shoulder Tap + Pushup10 each side
2Isometric Side Adductor Bridge10 reps
3Staggered Stance Good Morning10 each side
4Bent Over Row10-15 yards and back
5Step Up with Overhead Press10 reps
6Plank Knee Raise10 reps + !0 second Hold
7Half Kneeling Thoracic (Mid-Back) Rotation10 each side
8Jog Walk Intervals5-10 each side
  1. Plank Shoulder Tap + Pushup

5-10 reps

  • Start on your hands and knees. Walk your hands forward so that you are in a kneeling pushup position. Your knees should be on the ground, and your feet can come in the air.
  • Reach one arm across to touch the opposite shoulder, then place it back on the ground. Repeat of the opposite side, making sure to keep your body from rotating to far towards one side or the other
  • After doing a shoulder tap on each side, complete one pushup (from the same kneeling position). Bend your elbows and keep your back flat throughout the motion.

2. Isometric Side Adductor Bridge

10 reps each side

  • Lie on your side with your knees bent. Use your elbow to support your upper body, while your hip and lower body remain on the ground.
  • Tighten your core, and push off the outside of your bottom leg to lift your hips off the ground. Hold for 1-2 seconds at the top, and then lower back to the ground.
  • Complete 10 reps on one side before switching sides.

3. Staggered Stance Good Morning

5-10 reps each side

  • Stand with one foot slightly in front of the other, knees almost straight (but not locked out!)
  • Cross your arms in front of your chest
  • Bend at your hips, keeping your back flat and knees (almost) straight. You should feel a stretch in the hamstrings (back of the thigh) of the front leg.
  • Squeeze your glutes to lift your chest back up to the starting position. Complete 5-10 reps on one side before switching sides.

4. Bent Over Row

10 reps each side

  • Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
  • Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
  • Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
  • Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

5. Step Up with Overhead Press

10 reps total (5 each side)

  • Find a small box or stair step to be used for a step up
  • Hold a small weight in each hand.
  • Place your right foot on the box, while at the same time, curling the weights up to shoulder level.
  • Push through your right foot to bring your left foot onto the box. When you have stepped all the way onto the box, push the weights all the way above your head.
  • Step back down from the box, leading with your left leg. At the same time, lower the weights back to shoulder level.
  • Step all the way off of the box, lowering the weights straight to your sides.
  • Alternate between leading with your right and left legs. Complete 5 reps on each side, for a total of 10 reps

6. Plank Knee Raise

10 seconds, continuous

  • 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.

7. Half Kneeling Thoracic (Mid-Back) Rotation

  • Start in a half kneeling position with one knee on the ground and other foot on the ground (see video) and arms straight out in front of you.
  • Take a breath in through your nose then as you slowly and gently exhale, reach one arm behind you while twisting in your mid-back as far as you can (a) without pain and (b) without your pelvis moving. Imagine headlights on your hips bones…they should stay shining forwards the entire time.
  • Return to your starting position and go the other direction.
  • Good for: mid-back flexibility, balance, trunk control

8. Jog Walk Intervals

30 seconds

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