Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.
Este es el tercer día de la 9ª 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 | Rear Foot Elevated Oscilating Split Squat | 10 each side |
| 2 | KB Deatlift | 10 reps |
| 3 | Single Leg Hops | 10 each side |
| 4 | Carioca | 10-15 yards and back |
| 5 | Upright Row & Overhead Press | 10 reps |
| 6 | Quad Extensions | 10 reps + !0 second Hold |
| 7 | Side Plank Arm Raise | 10 each side |
| 8 | Hip external rotation at the wall with hip in neutral | 5-10 each side |
10 reps
Place one foot on a bench, chair, or stair behind you. Place the other foot about 1 step in front, in a position similar to that of a regular split squat.
Bend the front leg until your back knee is almost touching the ground, and then stand back up. Complete all 10 reps on one leg, and then switch your feet.
The target muscle groups in this exercise are in the front leg or «working leg». The back leg should serve mostly as support. Lowering the elevation of the back leg should help to make this exercise easier.
2. KB Deatlift
10 reps
- Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
- Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
- Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
- Push your heels through the ground as you stand back up.
- To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement.
MODIFICATION: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift”
10 reps
- Find a wall of back of a couch to hold on to for support. Hop on one foot in place for 15 seconds, and then switch to the opposite side for 15 seconds.
- Focus on small, quick hops staying lower to the ground.
4. Carioca
10-15 yards and back
- The motion of this sideways running drill resembles a lateral shuffle exercise but can sometimes also include a “high knee” crossover step.
- Cross your right foot over your left.
- Step with your left foot to uncross your legs
- With your left foot planted, cross your right leg behind you. Your legs will again be crosses
- Step again with your left foot to return to the starting position
- Repeat in a continuous motion for about 15 yards. Repeat the pattern in the opposite direction to return to the start.
5. Upright Row & Overhead Press
10 reps
- Hold a small weight (soup can or dumbbell) in each hand
- Bring your elbows up and out the the side, with your hands pointed down towars the ground
- Rotate the hands up at a 90 degree angle, so that you are forming a goal post with your arms
- Press the weights straight about your head. Lock out your elbows, and then return to the goal post position
- Rotate your hands back down, and then lower your arms all the way to your sides.
10 reps each
- Seated on the edge of a bed or chair, let both feet dangle.
- Lift one leg and straighten the knee, flexing the quadricepts (front muscles of the thigh).
- Hold for 1-2 seconds at the top, while keeping the opposite leg relaxed.
- Repeat 10 times on the first leg, and then repeat on the other side.
5 reps each
- Position yourself on your side with bottom leg knee bent, foot behind your body. Your bottom elbow should be bent on the ground with hand forward, and your top arm can rest on side.
- Raise hips so body is off the ground and at the same time raise your upper arm straight up until shoulder level.
- Hold for a count of five seconds.
- Repeat for 5 reps on one side, then switch to opposite side.
8. Hip external rotation at the wall with hip in neutral
10 reps
- Stand up against a wall with knee closest to the wall bent at a 90-degree angle behind you.
- Keeping the outside of your upper leg (thigh) against the wall, lift your foot off the wall as far as you can without leaning over (think about standing tall).
- Return to starting position.
