Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.
Este es el primer día de la 19ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Standard Warm Up
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
| 1 | Toe Walks | 20-30 seconds |
| 2 | Front Kicks | 10 each side |
| 3 | Clam Shell | 10 each side |
| 4 | Seated Overhead Tricep Extension | 10 reps |
| 5 | Bear Crawl Lateral Step | 10 each side |
| 6 | Long Lever Glute Bridge | 10 reps |
| 7 | Plank Knee Raise | 10 each side |
| 8 | Bicep Curl | 10 reps |
- 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
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).
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.
- 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
- 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
- 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.
- 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.
