Tag: Pregnancy

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Programed Workouts Week 4-8

Workout Program Introduction

Introduction

As you get ready for the big event of life (childbirth), BumptUp has designed workouts to help you stay fit during your pregnancy. These workouts include strength training and exercises to improve your heart health.

We will begin with a short warm-up. It involves doing some dynamic stretches to activate and loosen up the muscles we’ll be focusing on. Just like preheating an oven, warming up before exercise helps raise your body temperature, increase blood flow, and get your body ready to perform its best!

Each workout will consist of a total of ~8 exercises.

Some key terms…

  • Rep: short for “repetition”, doing one complete, full movement of the exercise
  • Set: a specific number of reps to be completed in a row without stopping

For each exercise, we have provided a brief explanation along with a video demonstration to help you understand how to do it correctly. If you click on the link for each exercise, you’ll find a more detailed description that will hopefully answer any questions you may have. We understand that when you’re training on your own, there are going to be things that sound confusing, and we hope this link will provide clarity.

On this page, you will also find variations of each exercise. We have suggested modifications to make the movement easier, while progressions increase the difficulty. These alternative exercises target the same muscle groups but can be adjusted based on your current fitness level, available space, equipment, and other factors.

In accordance with the American College of Sports Medicine (ACSM), ALL healthy individuals should aim to complete 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This could equate to 30 minutes of moderate exercise, 5 days per week.

Bumptup has programmed 3 days of moderate resistance training workouts to maintain and build strength throughout your pregnancy. These workouts are designed to be low impact so that, if necessary, they could be completed on consecutive days.

The first week of the exercise program begins with Week 4 of pregnancy. Each Day has been linked below:

On Days without a structured workout, we suggest getting some kind of movement or exercise for at least 25 minutes. This could be a simple walk or jog, or create your own 25-minute workout in the BumptUp App!

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block 1 day 1 Programed Workouts

Week 4, Day 1 (INTRO)

Beginner Programed Workouts

As you get ready for the big event of life (childbirth), BumptUp has designed workouts to help you stay fit during your pregnancy. These workouts include strength training and exercises to improve your heart health.

We will begin with a short warm-up. It involves doing some dynamic stretches to activate and loosen up the muscles we’ll be focusing on. Just like preheating an oven, warming up before exercise helps raise your body temperature, increase blood flow, and get your body ready to perform its best!

Today’s workout consists of 8 exercises.

For each exercise listed, complete 10 reps before moving to the next exercise. If the exercise is a type of hold, such as a plank, hold for 20-30 seconds. If the exercise involves only one limb at a time, such as a lunge, complete 10 on each side. Try to limit rest time between exercises, with a longer break at the end of each round if needed.

Complete as many rounds as possible of these 8 exercises in the 25 minute time limit.

For each exercise, we have provided a brief explanation along with a video demonstration to help you understand how to do it correctly. If you click on the link for each exercise, you’ll find a more detailed description that will hopefully answer any questions you may have. We understand that when you’re training on your own, there are going to be things sound confusing, and we hope this link will provide clarity.

The workout for Week 4, Day 1 is structured as followed:

  • 5 minute warmup
  • 25 minute AMRAP (As Many Rounds As Possible)
    • 8 exercises, 10 reps each (each side where appropriate, or 20-30 second hold)
  • Brief cool down of your choice (light cardio, walking, or yoga)

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.

Exercises

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.

1Wall Sit20-30 seconds
2Glute Bridge10 reps
3Scissor Hops10 each
4Beginner Pushup5-10 reps
5Primal Pushup Hold20-30 seconds
6Calf Raises10 reps
7Supine Toe Touches10 reps
8Hip Flexor Standing March10 each side

  1. Wall Sit

20-30 seconds

  • Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existant) chair.
  • Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.
  • Keep the chest up tall, and avoid putting your hands on you legs for support.

Muscle Groups: quads, hamstrings, hip stabilizers

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  • to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.

2. Glute Bridge

10 reps

  • Start lying flat on your back, with knees bent and feet planted in the floor near your hips. Push through your heels, raising your hips in the air.
  • Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
  • to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Muscle Groups: glutes, hamstrings, hip stabilizers

3. Scissor Hops

10 reps each

  • Start in a split stance, with one foot slightly in front of the other.
  • With each small jump, switch your feet.
  • Knees should stay almost straight, and hops should be about as small as if you were jump roping.

4. Beginner Pushup

5-10 reps

  • Use a chair, couch, bench, box or even a wall to elevate the hands. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart.
  • Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.
  • Elbows should stay tight to the sides of the body

to increase difficulty: change from a kneeling start position to a tall-plank start position, with the elbows and knees straight.

  • raising the elevation of the hands will decrease the difficulty of the movement
  • Focus on the form! Ensure you are maximizing the effectivness of the exercise by keeping the core tight, neutral spine, and elbows in tight!

5. Primal Pushup

20-30 seconds

  • Begin on all fours, with knees bent and back flat. Arms should be straight, with hands directly under the shoulders.
  • Keep the core tight, and press though the toes to lift your knees off the ground. This should feel slightly easier than a traditional plank, with some of the pressure being directed through the quads.
  • Isometrically hold this position. This is targeting your core and quad muscle groups!

Focus on the Form! Keep the back flat with the knees as close the the ground as possible.

6. Calf Raises

10 reps

  • Pushup through your toes to raise your heels off the ground.
  • Use a wall for balance if needed, or try standing on a stair step with the heels hanging off the edge. The increased range of motion will increase difficulty!

Focus on the form! Isolate the top of the movement, holding for at least 1 second to ensure your are reaching the maximum range of motion!

7. Supine Toe Touches

10 reps

  • Lie flat on your back with feet in the air and legs straight.
  • Use the core muscles to reach up and touch your toes, lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

8. Hip Flexor March

10 reps each side

  • Find a wall or couch to support your hands, while your feet are positioned about 3 feet out from the wall.
  • Lift one knee in the air, bent at 90 degrees. Lower it back to the ground, and then repeat on the opposite side as if you are marching.
  • Hold at the top for 1-2 seconds for each rep.

Focus on the form! Avoid rotating the shoulders or hips to compensate. The exercise will help build important stabilizing muscles.

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.

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Exercises

Supine Straight Leg Toe Touches

(Difficulty: Beginner)

Lie flat on your back with feet in the air and legs straight up towards the sky/ceiling. Curl up to touch your toes by lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

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Exercises

Pushup

A staple in any PE class, a pushup is a basic upper body movement that can be done almost anywhere, with no equipment needed.

Doing a pushup the correct way SHOULD be challenging, and we have developed a series of progressions to develop the same muscle groups in a safe and effective manner.

(Difficulty: Beginner)

Beginner Pushup

Use a chair, couch, bench, box or even a wall to elevate the hands. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart. Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.

Elbows should stay tight to the sides of the body. Make sure the back stays flat, so that the hips and shoulders move at the same speed.

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Aerobics Exercises

Scissor Hops

(Difficulty: Beginner)

Start in a split stance, with one foot slightly in front of the other. With each small jump, switch your feet.

Knees should stay almost straight, and hops should be about as small as if you were jump roping.

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Aerobics

Glute Bridge

(Difficulty: Beginner)

Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.

Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds

*If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.

  • to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air
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Exercises

Abdominal Decompression

Abdominal Decompression (Exercise Classification: beginner)

Equipment: wall

  • Place the outside of your pinky fingers just above your hip creases with your hands laying flat with no inward pressure against your belly.
  • Use your hands to gently scoop under and lift your belly up and hold. This helps to decompress your belly and take pressure off of the structures in and around your hip crease.
  • Hold the upward lift for 10-15 seconds then relax. If this feels good, you can hold for a longer period of time as it is not dangerous.
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Exercises

Shoulder Wall Slides Facing the Wall

Shoulder Wall Slides Facing Wall (Exercise Classification: Beginner)

Equipment: wall

  • Face a wall and start by standing ~ 6 inches from the wall
  • Rest the pinky finger side of your hands and forearms on the wall shoulder distance apart with your elbows at chest height.
  • Your feet should be hip distance, or a little wider, apart and your knees soft with a small bend.
  • Slide your arms up with wall in a straight line.
  • At the very top, take a deep breath in through your nose as you reach towards the ceiling and lean into the wall a little.
  • If it feels good, you can also shrug your shoulders towards your ears as you do this.
  • Then exhale gently through your mouth as you let your forearms slide back down the wall to their starting position, leading with your elbows.
  • Forearms should touch the wall the entire time.
  • Repeat for 5-10 repetitions. 
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Exercises

Back to Wall Shoulder Flexion

Back to wall shoulder Flexion (Exercise Classification: beginner)

Equipment: wall

  • Start standing with your back resting against a wall
  • Walk your feet out so that the wall is supporting your low back and your thighs do not feel like they are working to hold your up
  • Place your feet roughly hip distance apart.
  • Breathing normally through your nose, start with your arms down at your side and your thumbs facing the ceiling in a “thumbs up” position
  • Keeping your elbows straight and your low back on the wall, raise your arms in front of you moving them overhead. The movement should come from your shoulders.
  • Once they are above you, take a deep breath in through your nose as you reach up like you were trying to make yourself tall and touch then ceiling.
  • Then gently and slowly exhale through pursed lips as if blowing through a straw as you bring your arms back down to your sides.
  • Repeat 5-10 repetitions.
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Yoga

360 Breathing

Exercise Classification: Beginner

  • Start on your hands and knees with your hands under your shoulders, your knees under or wider than your hips and your back flat. (You can do this on a bed or the floor)
  • Your elbows should be soft with a small bend.
  • Take a deep slow breath in through your nose as you think about the bottom of your ribs opening up in all directions (360 degrees) like an umbrella. You should feel this in your ribs, back, chest, and belly.
  • Then gently exhale through your mouth or nose as you let the lower ribs return to their starting position.
  • Repeat for 2-3 minutes.
  • If you are not used to taking big breaths and you get dizzy, STOP and take a break. The next time you try, you may want to start with 30 seconds and slowly build up to 2-3 minutes.
  • This can also be performed in sitting, side lying, standing, and on your back (or 30-degree incline with pillow/wedge support if > 20 weeks pregnant)