Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.
Este es el segundo día de la cuarta 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 | Supported Reverse Lunge + Pushup | 10 each side |
| 2 | Plank Shoulder Taps | 10 reps |
| 3 | Soup Can Lateral Raise | 10 reps |
| 4 | Donkey Kicks | 10 reps |
| 5 | Fire Hydrants | 10 each side |
| 6 | Bicycle Kicks | 10 reps each |
| 7 | One arm Bent Over Row | 10 each side |
| 8 | Walk/Jog Intervals | x 20-30 seconds |
10 reps each side
- This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
- Repeat on the opposite leg, completing a reverse lunge on each leg.
- With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
- This is one rep. Great total body exercise!
10 reps each side
Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
- Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
- Alternate between left and right arms tapping the opposite shoulder
10 reps
- Stand with feet shoulder width apart, and hold a light weight such as a soup can or dumbbell in each hand.
- Keeping your arms straight, lift your hands away from your body. Make a T shape with your arms, and then lower back to your sides in a controlled motion
10 reps each side
- Start on your hands and knees, with your hands directly under your shoulders and back flat.
- Keeping your core tight, lift one foot off the ground and reach straight backwards. Reach as far as you can, squeezing your glutes at the top, and keep your knee bent throughout the movement.
- Lower it back down, bringing your knee all the way back to the ground.
10 reps each side
- Start on your hands and knees in a table top position.
- Lift your knee out to the side, keeping your knee bent. Squeeze your glute at the top, and then return to starting position.
- Similar to a dog peeing on a fire hydrant, except this exercise is great for your hip and glute muscles!
10 reps each side
- Lie flat on your back with your legs straight, and your head and neck lifted slightly off the ground
- Place both hands behind your head or near the base of your neck
- Raise your right knee up, and rotate your left elbow to reach towards this leg.
- Switch sides by straightening the right leg, and then reaching towards the left side and bending your left knee up
10 reps each side
- Place the palm or fist of the right hand on the seat a chair or bench. Hand weight is in the left hand with the arm extended.
- Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
- Repeat on opposite arm.
8. Walking/ Jogging Interval
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!
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.
