Tag: w4d1

LOSSB Programed Workouts

Week 4 Workout 1

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the first day of your fourth 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/

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:
Child’s Pose with Thoracic Rotation (5 per side)
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your arms forward flush with the ground in front of you.
From there lift one arm and twist your upper body towards to sky towards the lifted arm. Repeat on the other side.

Core

3 rounds:
Lateral Pull-Throughs (8 per side)
https://info.bumptup.org/2022/03/29/lateral-pull-through/

Begin on your hands and knees with a small weight placed on one side of your body. With the arm on the opposite side of your body as the weight; reach through underneath yourself and pull the weight to the other side of your body. Repeat by pulling the weight to the opposite side of your body with alternating arms.

3 rounds:
Birddogs (5 per side)
https://info.bumptup.org/2023/07/23/table-top-bird-dog/

Begin on all fours, knees planted directly below the waist and hands planted directly below the shoulders.
Carefully extend your left back leg behind you and simultaneously extend your right arm in front of you.
Pull them back to the starting position and do the same for the opposite leg and arm.

Workout

3 rounds:
Step-Ups (6-8 per side)
https://info.bumptup.org/2022/03/29/step-up/

Find a stable box or step at a comfortable height to step onto.
Place it directly in front of you and take about one step back from it.
To begin place one foot on the box and push off from the box to pull the other one off the ground.
Do not put pressure on the foot off the box simply let it rise to meet the other on the box and set it back down on the ground.
Repeat 6-8 times with one leg before switching to the other side.
Rest 60-90 seconds between rounds.

3 rounds:
Kettlebell Deadlifts – B-Stance (8 per side)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

Stand with a leg positioned slightly bent behind the foot stagger stanced (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.

3 rounds:
Floor Press (8 reps)
https://info.bumptup.org/2022/03/29/floor-press/

Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.

3 rounds:
Bent-Over Rows (8 per side)
https://info.bumptup.org/2022/03/29/bent-over-row/

Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
Complete 8 reps on one side before switching arms. Make sure to switch your feet as well!

Cooldown

3 rounds:
Glute Bridges (10 reps)
https://info.bumptup.org/2023/06/01/glute-bridge/

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.

3 rounds:
Hip Hurdles (10 per leg)
https://info.bumptup.org/2022/03/29/hip-hurdle/

Start by sitting on the ground with your legs extended in front of you. Place a small object around 4 inches tall on the ground next to one of your legs. Lift your leg up and over the object keeping your leg as straight as possible during this. Move your leg back over the object and repeat for the other leg. 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.

Relax

Pigeons (30 seconds per side)
https://info.bumptup.org/2022/03/29/pigeon/

Position yourself in a pushup position carefully pull one of your legs up and place your shin horizontally in front of your body as straight as possible. You might not be able to rest on the ground in this position completely.
You should support your body with your arms and try to press your midsection as close to the ground as possible.

Tags LOSS B, w4d1

LOSSA Programed Workouts

*Week 4 – Workout 1

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the first day of your fourth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

2 min:
Breathing – seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

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:
5 per side 90/90 to kneel
https://info.bumptup.org/2022/03/28/90-90-to-kneel/

Seated on the ground, bend one knee in front of your body
Position yourself so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight out behind you.

3 rounds:
5 per side child’s pose thoracic rotation
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your leg extended to the side.
You can gently rock here back and forth, then switching sides.

Core

3 rounds:
8 per side lateral pull thru
https://info.bumptup.org/2022/03/29/lateral-pull-through/

Begin on your hands and knees with a small weight placed on one side of your body. With the arm on the opposite side of your body as the weight; reach through underneath yourself and pull the weight to the other side of your body. Repeat by pulling the weight to the opposite side of your body with alternating arms.

3 rounds:
5 per side Birddog
https://info.bumptup.org/2023/07/23/table-top-bird-dog/

Begin on all fours, knees planted directly below the waist and hands planted directly below the shoulders.
Carefully extend your left back leg behind you and simultaneously extend your right arm in front of you.
Pull them back to the starting position and do the same for the opposite leg and arm.

Workout

3 rounds:
6-8 reps Goblet Squat
https://info.bumptup.org/2022/03/29/goblet-squat/

You can either choose to use a weight or not. Hold your hands or weight in your hands directly in front of your chest. Spread your legs slightly and push your behind back as you bend your knees.
Press down into a full squat and then back up.

3 rounds:
8 per side kettlebell deadlift stance B
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

Start standing with your feet outside your shoulders. Lift one leg off the ground.
Another option is to stand with a leg positioned slightly bent behind the foot stagger stanced (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.

3 rounds:
6 floor press
https://info.bumptup.org/2022/03/29/floor-press/

Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.

3 rounds:
Bent over rows 6 per side
https://info.bumptup.org/2022/03/29/bent-over-row/

Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)

Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
Hold for 1-2 seconds at the top, and then ret
30 sec per side pigeonurn to the start by fully straightening the arm.
Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

Cooldown

3 rounds:
10 glute bridge
https://info.bumptup.org/2023/06/01/glute-bridge/

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.

3 rounds:
Hip Hurdle 8 per leg
https://info.bumptup.org/2022/03/29/hip-hurdle/

Start by sitting on the ground with your legs extended in front of you. Place a small object around 4 inches tall on the ground next to one of your legs. Lift your leg up and over the object keeping your leg as straight as possible during this. Move your leg back over the object and repeat for the other leg. 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.

Relax

30 sec per side pigeon

Tags LOSS A, w4d1

block 1 day 1 Programed Workouts

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.

1	Wall Sit	20-30 seconds
2	Glute Bridge	10 reps
3	Scissor Hops	10 each
4	Beginner Pushup	5-10 reps
5	Primal Pushup Hold	20-30 seconds
6	Calf Raises	10 reps
7	Supine Toe Touches	10 reps
8	Hip Flexor Standing March	10 each side

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

https://vimeo.com/forerunnerbg/review/845995705/3376318fab

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!