Categoría: bloque 4

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.

1	Plank Shoulder Tap + Pushup	10 each side
2	Isometric Side Adductor Bridge	10 reps
3	Staggered Stance Good Morning	10 each side
4	Bent Over Row	10-15 yards and back
5	Step Up with Overhead Press	10 reps
6	Plank Knee Raise	10 reps + !0 second Hold
7	Half Kneeling Thoracic (Mid-Back) Rotation	10 each side
8	Jog Walk Intervals	5-10 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.

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.

1	Plank Shoulder Tap + Pushup	10 each side
2	Isometric Side Adductor Bridge	10 reps
3	Staggered Stance Good Morning	10 each side
4	Bent Over Row	10-15 yards and back
5	Step Up with Overhead Press	10 reps
6	Plank Knee Raise	10 reps + !0 second Hold
7	Half Kneeling Thoracic (Mid-Back) Rotation	10 each side
8	Jog Walk Intervals	5-10 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.

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.

1	Plank Shoulder Tap + Pushup	10 each side
2	Isometric Side Adductor Bridge	10 reps
3	Staggered Stance Good Morning	10 each side
4	Bent Over Row	10-15 yards and back
5	Step Up with Overhead Press	10 reps
6	Plank Knee Raise	10 reps + !0 second Hold
7	Half Kneeling Thoracic (Mid-Back) Rotation	10 each side
8	Jog Walk Intervals	5-10 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.

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.

1	Plank Shoulder Tap + Pushup	10 each side
2	Isometric Side Adductor Bridge	10 reps
3	Staggered Stance Good Morning	10 each side
4	Bent Over Row	10-15 yards and back
5	Step Up with Overhead Press	10 reps
6	Plank Knee Raise	10 reps + !0 second Hold
7	Half Kneeling Thoracic (Mid-Back) Rotation	10 each side
8	Jog Walk Intervals	5-10 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.

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.

1	Plank Shoulder Tap + Pushup	10 each side
2	Isometric Side Adductor Bridge	10 reps
3	Staggered Stance Good Morning	10 each side
4	Bent Over Row	10-15 yards and back
5	Step Up with Overhead Press	10 reps
6	Plank Knee Raise	10 reps + !0 second Hold
7	Half Kneeling Thoracic (Mid-Back) Rotation	10 each side
8	Jog Walk Intervals	5-10 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.

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.

1	Plank Shoulder Tap + Pushup	10 each side
2	Isometric Side Adductor Bridge	10 reps
3	Staggered Stance Good Morning	10 each side
4	Bent Over Row	10-15 yards and back
5	Step Up with Overhead Press	10 reps
6	Plank Knee Raise	10 reps + !0 second Hold
7	Half Kneeling Thoracic (Mid-Back) Rotation	10 each side
8	Jog Walk Intervals	5-10 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.

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

Este es el primer día de la semana 36 de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

Set a timer for 25 minutes.

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

1	1.5 Squat	10 each side
2	Standing Push Press	10 reps
3	High Knee Run in Place	10 each side
4	Foot Elevated Glute Bridge	10-15 yards and back
5	Plank with Front Reach	10 reps
6	Table Top Bird Dog	10 reps + !0 second Hold
7	Supine Single Leg Lift	10 each side
8	alternating hammer curl	5-10 each side

1. 1.5 Squat

10 reps

• Squat down as far as possible, stand up halfway, and then squat back down again.

• From here, now stand all the way up, completing “1.5” reps.

2. Standing Push Press

10 reps

• stand with feet shoulder width apart, holding a small weight in each hand.
• bring the weights up to shoulder level, elbows bent in front of your body
• Push the weights straight up above your head, and then lower back down to your shoulders to reset

3. High Knee Run in Place

10-15 reps each side

• Lift one knee up in the air, foot flexed up. The opposite leg should be straight on the ground
• Switch your feet in a motion similar to running in place. Try to bring your knee all the way up to 90 degrees with each step
• Remain in the same place throughout the exercise
• complete 15 reps on each side, or about 15 seconds
• ** Hands can be placed on hips, out in front, or swinging back and fourth in a running motion
• Modification: instead of switching your feet in a running motion, drive one knee up at a time like a march.

4. Foot Elevated Glute Bridge

10 reps

• Find a chair, bench, or couch surface that can be used to elevate your feet
• Lie down flat on your back, facing the couch or chair. Your hips should be about 1-2 feet back from the edge of the couch. Bend your knees so that your thighs are straight up and down, and your feet are resting comfortably on the surface.
• Push down through your feet to lift your hips in the air. Hold for 1-2 seconds at the top, and then lower all the way back to the ground.

5. Plank with Front Reach

10 reps each side

• Start in a plank position with arms straight, feet behind your body.
• Lift one arm up in the air, keeping your core tight and hips facing to the ground. Reach as high as you can in a controlled motion, and then lower back to the ground
• Repeat on the opposite side, alternating with each rep
• Modification: instead of holding a plank on your hands, hold a low plank on your elbows. Slide one arm forward, and the slide it back along the ground for extra support.

6. Table Top Bird Dog

10 reps each side

• Start in a table top position, on your hands and knees with back flat.
• Reach your right arm and left leg in the air at the same time. Your knee should be straight, think about pointing your toes to the ground. Make sure your arm reaches straight in front of you; every thing should be in a straight line at the top.
• Bring your arm and leg back to the ground at the same time.
• Complete all 10 reps before switching sides

7. Supine Single Leg Lift

10 reps each side

• Start lying flat on your back. Bend one knee in with your foot on the ground, and the other leg straight.
• Lift the leg that is straight in the air, all the way to 90 degrees. Keep your arms at your sides, and control the movement to lower the leg back down.
• Complete 10 reps on one side beofre switching to the opposite side
• Modification: if lying on your back caused you to feel dizzy, place a few pillows or lie on an incline with your head elevated

8. alternating hammer curl

10 reps each side

• Hold a light weight in each hand. Perform a bicep curl with one hand, but keep your arm rotated so that your palm is facing in, like you are giving someone a thumbs up.
• Bend only at the elbow, and then lower back to your side.
• Repeat on the opposite side. Complete 10 reps on each arm.

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

Este es el primer día de la semana 35 de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

Set a timer for 25 minutes.

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

1	1.5 Squat	10 each side
2	Standing Push Press	10 reps
3	High Knee Run in Place	10 each side
4	Foot Elevated Glute Bridge	10-15 yards and back
5	Plank with Front Reach	10 reps
6	Table Top Bird Dog	10 reps + !0 second Hold
7	Supine Single Leg Lift	10 each side
8	alternating hammer curl	5-10 each side

1. 1.5 Squat

10 reps

• Squat down as far as possible, stand up halfway, and then squat back down again.

• From here, now stand all the way up, completing “1.5” reps.

2. Standing Push Press

10 reps

• stand with feet shoulder width apart, holding a small weight in each hand.
• bring the weights up to shoulder level, elbows bent in front of your body
• Push the weights straight up above your head, and then lower back down to your shoulders to reset

3. High Knee Run in Place

10-15 reps each side

• Lift one knee up in the air, foot flexed up. The opposite leg should be straight on the ground
• Switch your feet in a motion similar to running in place. Try to bring your knee all the way up to 90 degrees with each step
• Remain in the same place throughout the exercise
• complete 15 reps on each side, or about 15 seconds
• ** Hands can be placed on hips, out in front, or swinging back and fourth in a running motion
• Modification: instead of switching your feet in a running motion, drive one knee up at a time like a march.

4. Foot Elevated Glute Bridge

10 reps

• Find a chair, bench, or couch surface that can be used to elevate your feet
• Lie down flat on your back, facing the couch or chair. Your hips should be about 1-2 feet back from the edge of the couch. Bend your knees so that your thighs are straight up and down, and your feet are resting comfortably on the surface.
• Push down through your feet to lift your hips in the air. Hold for 1-2 seconds at the top, and then lower all the way back to the ground.

5. Plank with Front Reach

10 reps each side

• Start in a plank position with arms straight, feet behind your body.
• Lift one arm up in the air, keeping your core tight and hips facing to the ground. Reach as high as you can in a controlled motion, and then lower back to the ground
• Repeat on the opposite side, alternating with each rep
• Modification: instead of holding a plank on your hands, hold a low plank on your elbows. Slide one arm forward, and the slide it back along the ground for extra support.

6. Table Top Bird Dog

10 reps each side

• Start in a table top position, on your hands and knees with back flat.
• Reach your right arm and left leg in the air at the same time. Your knee should be straight, think about pointing your toes to the ground. Make sure your arm reaches straight in front of you; every thing should be in a straight line at the top.
• Bring your arm and leg back to the ground at the same time.
• Complete all 10 reps before switching sides

7. Supine Single Leg Lift

10 reps each side

• Start lying flat on your back. Bend one knee in with your foot on the ground, and the other leg straight.
• Lift the leg that is straight in the air, all the way to 90 degrees. Keep your arms at your sides, and control the movement to lower the leg back down.
• Complete 10 reps on one side beofre switching to the opposite side
• Modification: if lying on your back caused you to feel dizzy, place a few pillows or lie on an incline with your head elevated

8. alternating hammer curl

10 reps each side

• Hold a light weight in each hand. Perform a bicep curl with one hand, but keep your arm rotated so that your palm is facing in, like you are giving someone a thumbs up.
• Bend only at the elbow, and then lower back to your side.
• Repeat on the opposite side. Complete 10 reps on each arm.

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

Este es el primer día de la semana 34 de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

Set a timer for 25 minutes.

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

1	1.5 Squat	10 each side
2	Standing Push Press	10 reps
3	High Knee Run in Place	10 each side
4	Foot Elevated Glute Bridge	10-15 yards and back
5	Plank with Front Reach	10 reps
6	Table Top Bird Dog	10 reps + !0 second Hold
7	Supine Single Leg Lift	10 each side
8	alternating hammer curl	5-10 each side

1. 1.5 Squat

10 reps

• Squat down as far as possible, stand up halfway, and then squat back down again.

• From here, now stand all the way up, completing “1.5” reps.

2. Standing Push Press

10 reps

• stand with feet shoulder width apart, holding a small weight in each hand.
• bring the weights up to shoulder level, elbows bent in front of your body
• Push the weights straight up above your head, and then lower back down to your shoulders to reset

3. High Knee Run in Place

10-15 reps each side

• Lift one knee up in the air, foot flexed up. The opposite leg should be straight on the ground
• Switch your feet in a motion similar to running in place. Try to bring your knee all the way up to 90 degrees with each step
• Remain in the same place throughout the exercise
• complete 15 reps on each side, or about 15 seconds
• ** Hands can be placed on hips, out in front, or swinging back and fourth in a running motion
• Modification: instead of switching your feet in a running motion, drive one knee up at a time like a march.

4. Foot Elevated Glute Bridge

10 reps

• Find a chair, bench, or couch surface that can be used to elevate your feet
• Lie down flat on your back, facing the couch or chair. Your hips should be about 1-2 feet back from the edge of the couch. Bend your knees so that your thighs are straight up and down, and your feet are resting comfortably on the surface.
• Push down through your feet to lift your hips in the air. Hold for 1-2 seconds at the top, and then lower all the way back to the ground.

5. Plank with Front Reach

10 reps each side

• Start in a plank position with arms straight, feet behind your body.
• Lift one arm up in the air, keeping your core tight and hips facing to the ground. Reach as high as you can in a controlled motion, and then lower back to the ground
• Repeat on the opposite side, alternating with each rep
• Modification: instead of holding a plank on your hands, hold a low plank on your elbows. Slide one arm forward, and the slide it back along the ground for extra support.

6. Table Top Bird Dog

10 reps each side

• Start in a table top position, on your hands and knees with back flat.
• Reach your right arm and left leg in the air at the same time. Your knee should be straight, think about pointing your toes to the ground. Make sure your arm reaches straight in front of you; every thing should be in a straight line at the top.
• Bring your arm and leg back to the ground at the same time.
• Complete all 10 reps before switching sides

7. Supine Single Leg Lift

10 reps each side

• Start lying flat on your back. Bend one knee in with your foot on the ground, and the other leg straight.
• Lift the leg that is straight in the air, all the way to 90 degrees. Keep your arms at your sides, and control the movement to lower the leg back down.
• Complete 10 reps on one side beofre switching to the opposite side
• Modification: if lying on your back caused you to feel dizzy, place a few pillows or lie on an incline with your head elevated

8. alternating hammer curl

10 reps each side

• Hold a light weight in each hand. Perform a bicep curl with one hand, but keep your arm rotated so that your palm is facing in, like you are giving someone a thumbs up.
• Bend only at the elbow, and then lower back to your side.
• Repeat on the opposite side. Complete 10 reps on each arm.

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

Este es el primer día de la 24ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

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	1.5 Squat	10 each side
2	Standing Push Press	10 reps
3	High Knee Run in Place	10 each side
4	Foot Elevated Glute Bridge	10-15 yards and back
5	Plank with Front Reach	10 reps
6	Table Top Bird Dog	10 reps + !0 second Hold
7	Supine Single Leg Lift	10 each side
8	alternating hammer curl	5-10 each side

1. 1.5 Squat

10 reps

• Squat down as far as possible, stand up halfway, and then squat back down again.

• From here, now stand all the way up, completing “1.5” reps.

2. Standing Push Press

10 reps

• stand with feet shoulder width apart, holding a small weight in each hand.
• bring the weights up to shoulder level, elbows bent in front of your body
• Push the weights straight up above your head, and then lower back down to your shoulders to reset

3. High Knee Run in Place

10-15 reps each side

• Lift one knee up in the air, foot flexed up. The opposite leg should be straight on the ground
• Switch your feet in a motion similar to running in place. Try to bring your knee all the way up to 90 degrees with each step
• Remain in the same place throughout the exercise
• complete 15 reps on each side, or about 15 seconds
• ** Hands can be placed on hips, out in front, or swinging back and fourth in a running motion
• Modification: instead of switching your feet in a running motion, drive one knee up at a time like a march.

4. Foot Elevated Glute Bridge

10 reps

• Find a chair, bench, or couch surface that can be used to elevate your feet
• Lie down flat on your back, facing the couch or chair. Your hips should be about 1-2 feet back from the edge of the couch. Bend your knees so that your thighs are straight up and down, and your feet are resting comfortably on the surface.
• Push down through your feet to lift your hips in the air. Hold for 1-2 seconds at the top, and then lower all the way back to the ground.

5. Plank with Front Reach

10 reps each side

• Start in a plank position with arms straight, feet behind your body.
• Lift one arm up in the air, keeping your core tight and hips facing to the ground. Reach as high as you can in a controlled motion, and then lower back to the ground
• Repeat on the opposite side, alternating with each rep
• Modification: instead of holding a plank on your hands, hold a low plank on your elbows. Slide one arm forward, and the slide it back along the ground for extra support.

6. Table Top Bird Dog

10 reps each side

• Start in a table top position, on your hands and knees with back flat.
• Reach your right arm and left leg in the air at the same time. Your knee should be straight, think about pointing your toes to the ground. Make sure your arm reaches straight in front of you; every thing should be in a straight line at the top.
• Bring your arm and leg back to the ground at the same time.
• Complete all 10 reps before switching sides

7. Supine Single Leg Lift

10 reps each side

• Start lying flat on your back. Bend one knee in with your foot on the ground, and the other leg straight.
• Lift the leg that is straight in the air, all the way to 90 degrees. Keep your arms at your sides, and control the movement to lower the leg back down.
• Complete 10 reps on one side beofre switching to the opposite side
• Modification: if lying on your back caused you to feel dizzy, place a few pillows or lie on an incline with your head elevated

8. alternating hammer curl

10 reps each side

• Hold a light weight in each hand. Perform a bicep curl with one hand, but keep your arm rotated so that your palm is facing in, like you are giving someone a thumbs up.
• Bend only at the elbow, and then lower back to your side.
• Repeat on the opposite side. Complete 10 reps on each arm.