w5d2 – BumptUp

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

Este es el segundo día de la segunda 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	Split Squat	10 each side
2	Tall Plank Scap Pushup	10 reps
3	Tricep Dip	10 reps
4	Supported Single Leg RDL	5-10 reps each side
5	Lateral Monster Walks	10 steps each side
6	Seated Upper Back Squeeze	10 reps
7	Penguin Heel Taps	10 each side
8	Walking/Jogging Intervals	30 seconds

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.

8. Jog Walk Intervals

30 seconds

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

If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
Repeat this 2 times, for a total of 30 seconds of jogging

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