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