w4d1 – BumptUp

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!