Categoría: Ejercicios

Categorías
Ejercicios

Puente isométrico de aductores laterales

Dificultad: Avanzado

Descripción:

  • Túmbate de lado con las rodillas flexionadas. Utiliza el codo para apoyar la parte superior del cuerpo, mientras la cadera y la parte inferior del cuerpo permanecen en el suelo.
  • Contrae el tronco y empuja con la parte exterior de la pierna de abajo para levantar las caderas del suelo. Aguanta 1 ó 2 segundos en la parte superior y luego vuelve a bajar al suelo.
  • Completa 10 repeticiones en un lado antes de cambiar de lado.
Categorías
Ejercicios Sin categorizar

Rodilla Alta Corre en el Sitio (Modificación)

Dificultad: Principiante

Descripción:

  • Ponte de pie con los pies separados a la altura de los hombros. Levanta una rodilla, con la rodilla flexionada a 90 grados y el muslo paralelo al suelo.
  • Vuelve a bajar el pie, y luego levanta el pie opuesto, en forma de marcha
  • *** Las manos pueden estar en las caderas, extendidas hacia delante, o balanceándose hacia delante y hacia atrás en un movimiento de carrera.
Categorías
Ejercicios

Concha de almeja

Dificultad: Principiante

Cómo llegar:

  • Túmbate de lado con las rodillas flexionadas y los pies apilados uno encima del otro. Manteniendo los pies juntos, levanta la rodilla superior en el aire, rotando externamente la cadera.
  • Mantenla arriba durante 2-3 segundos, y luego vuelve a bajar.
Categorías
Ejercicios Programed Workouts

Semana 4, Día 3

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

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

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

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

Calentamiento estándar

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

Set a timer for 25 minutes.

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

1Stair Step Ups10 each side
2Seated Strict Presss10 reps
3Box Squat10 reps
4Good Morning10 reps
5One Arm Bent Over Row10 each side
6Seated Hip Flexor March10 reps each
7Lateral Leg Raise10 each side
  1. Stair Step Ups

10 reps each side

  • Find a stable box or step at a comfortable height to step onto
  • Stand directly infront of it, facing the step. Place one foot on the surface of the step
  • Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
  • Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

  • Carefully lower back down to the goalpost position 

3. Box Squat

10 reps

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended. 
  • Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
    • Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

  • Sit on the ground with legs straight out in front of you.
  • Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
  • To make the exercise easier, Support your back on a wall or bottom of the couch.
  • Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

  • Stand with one hand resting on a sturdy chair for balance.
  • Lift the outside leg away from the body, keeping your torso straight as you lift.
  • Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
  • Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.

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

Cool Down

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

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

Categorías
Ejercicios Programed Workouts

Semana 30, 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 27ª 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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds

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

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

Calentamiento estándar

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

Set a timer for 25 minutes.

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

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides 

Begin to step to one side with the leading leg and have the other follow a step behind for the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

Lie flat on your back, with knees bent and feet flat on the floor.

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and repeat on the opposite side.

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

Cool Down

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

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

Categorías
Ejercicios Programed Workouts

Semana 29, 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 26ª 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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds

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

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

Calentamiento estándar

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

Set a timer for 25 minutes.

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

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides 

Begin to step to one side with the leading leg and have the other follow a step behind for the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

Lie flat on your back, with knees bent and feet flat on the floor.

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and repeat on the opposite side.

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

Cool Down

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

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

Categorías
Ejercicios Semana 4-8

Semana 28, 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 25ª 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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds

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

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

Calentamiento estándar

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

Set a timer for 25 minutes.

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

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides 

Begin to step to one side with the leading leg and have the other follow a step behind for the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

Lie flat on your back, with knees bent and feet flat on the floor.

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and repeat on the opposite side.

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

Cool Down

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

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

Categorías
Ejercicios Programed Workouts

Semana 18, 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 decimoquinta 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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds

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

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

Calentamiento estándar

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

Set a timer for 25 minutes.

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

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides 

Begin to step to one side with the leading leg and have the other follow a step behind for the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

Lie flat on your back, with knees bent and feet flat on the floor.

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and repeat on the opposite side.

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

Cool Down

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

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

Categorías
Ejercicios

Semana 17, 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 decimocuarta 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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds

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

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

Calentamiento estándar

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

Set a timer for 25 minutes.

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

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides 

Begin to step to one side with the leading leg and have the other follow a step behind for the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

Lie flat on your back, with knees bent and feet flat on the floor.

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and repeat on the opposite side.

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

Cool Down

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

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

Categorías
Ejercicios Programed Workouts

Semana 16, 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 decimotercera 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.

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds

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

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

Calentamiento estándar

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

Set a timer for 25 minutes.

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

1Split Squat10 each side
2Tall Plank Scap Pushup10 reps
3Tricep Dip10 reps
4Supported Single Leg RDL5-10 reps each side
5Lateral Monster Walks10 steps each side
6Seated Upper Back Squeeze10 reps
7Penguin Heel Taps10 each side
8Walking/Jogging Intervals30 seconds
  1. Split Squat

10 reps each side

  • Stand with one foot forward and the other foot back.
  • Lower your body by bending both knees.
  • Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
  • Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
  • Push through your front heel to return to the starting position.
  • Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides 

Begin to step to one side with the leading leg and have the other follow a step behind for the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

Lie flat on your back, with knees bent and feet flat on the floor.

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and repeat on the opposite side.

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

Cool Down

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

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