Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the third day of your third week of programmed workouts in the BumptUp Post Pregnancy Workouts.
Warm Up
3 min:
Breathing – Seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/
- Sit in a neutral position.
- Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
- Exhale slowly allowing your lower ribcage to relax as you breathe out totally relaxing the body.
3 rounds:
Shinbox (5 per side)
https://info.bumptup.org/2022/03/29/shinbox/
- From a seated position, position your front leg in a 90 degree angle and your back leg in a 90 degree angle. One hip internally rotated and the other hip externally rotated. Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up and over.
3 rounds:
Downward Dogs with Pedal Outs (10 reps)
https://info.bumptup.org/2022/03/29/downward-dog-with-pedal-out/
- Begin in a downward dog position. On your toes bent at the waist with your hands fully planted on the ground. Next begin to bend one knee at a time planting your opposite foot. Alternate between each foot.
Core
3 rounds:
Woodchops (8 per side)
https://info.bumptup.org/2022/03/29/woodchop-high-to-low/
- Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket.
- Once the band is secured, grab ahold of the end with both hands clasped together. Start with the band high and on the right side of your body overhead.
- Pull the band diagonally across your body downward until you reach the bottom left side near your hip.
- Do this slowly and carefully, fighting the resistance of the exercise band.
- When finished with one side flip so that you can begin with the band on your upper left side pulling down to your right.
3 rounds:
Birddogs – Legs Only (5 per side)
https://info.bumptup.org/2020/10/04/bird-dogs-legs-only/
- Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
- Make sure your spine is in a neutral position. You do not want to have your back sagging or arching
- Slowly raise and straighten your left hip and raise your knee, attempting to straighten it until it is at, or near parallel, to the floor without any rotation in the hips and pelvis. Both hips should stay parallel to the floor. If you had headlights on your hip bones, they should stay shining at the floor the whole time.
- Slowly lower leg back to starting position and repeat with the other leg.
Workout
3 rounds:
Kettlebell Deadlift B Stance (6-8 reps)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/
- Stand with one leg positioned slightly bent behind the opposite foot (staggered B-stance).
- 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.
- Rest 60-90 seconds between rounds.
3 rounds:
Air Squats (6 reps)
https://info.bumptup.org/2020/05/21/squat/
- Stand with the feet in a straddle position.
- Slowly squat toward the floor by dropping your bottom down and back as if trying to sit in a chair. Knees should remain in line with the toes.
- Squat as far as you comfortable can without allowing your heels to lift off the floor.
- Hold for a count of five.
3 rounds:
Push-ups – Elevated (8 reps)
https://info.bumptup.org/2022/03/29/push-ups/
- Starting on your knees place both hands on the mat in front of you, slightly past shoulder width apart.
- Bending at the elbows, slowly lower your upper body down towards the mat until your chest just touches the floor.
- Push up off the ground and straighten your arms until your back into starting position.
- Modification: If a push-up is too difficult, it can be modified and performed standing with your hands pressed against a wall or countertop.
3 rounds:
Standing Banded Rows (8 reps)
https://info.bumptup.org/2022/03/29/standing-banded-row/
- Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
- Start standing shoulder width apart with a slight bend in the knees.
- Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder width apart.
- Slowly and with control pull your arms into your body by bending them and pulling them to your sides.
- Return your arms to the straightened starting position.
Cooldown
3 rounds:
Dumbbell Marches (5 per side)
https://info.bumptup.org/2022/06/21/standing-march-with-overhead-weight/
*If you do not have a kettlebell/dumbbell, don’t worry! You can use a standard weight, a milk jug full of water, or anything that weighs ~5-10 pounds that can be safely held in your hands. You can also modify by doing the exercise without any weight.
- Use a weight that you can lift overhead with mild to moderate difficulty
- Push the weight towards the ceiling as you alternate legs and march in place.
- Remember to breathe as you do this
- Perform for 1 minute with the weight in 1 arm. Rest for 1 minute. Perform another 1 with the weight in the other arm.
3 rounds:
Prone Hamstring Curls (8 reps)
https://info.bumptup.org/2022/03/29/hamstring-curl/
- Lie down on the ground prone. You can use a band or a towel to give yourself resistance. Tie the band to a sturdy object and wrap it around your ankle.
- Carefully pull the band towards your glutes, hold you leg here for 3 seconds then relax your leg back down to the ground.
Relax
Thoracic Rotation (30 seconds per side)
https://info.bumptup.org/2022/03/29/thoracic-rotation/
- Begin by laying on your back on the floor and stretch out your arms to the side with your palms facing the ground.
- While keeping your upper body flat against the ground bend a leg at the knee. Lift and cross this leg over the other and hold.
- Repeat on the other side.
