Tag: w4d2

LOSSB Programed Workouts

Week 4 Workout 2

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

This is the second 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/

Sit in a position with a neutral spine.
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:
Hip CARs (5 per side)
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

There are multiple progressive movements here, chose the one that is most achievable for you.

3 rounds:
Shoulder Taps – Elevated as Needed (8 per side)
https://info.bumptup.org/2022/03/29/shoulder-tap/

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.
- Modification: This exercise can be modified in standing position with palms pressed against a wall or countertop.

Core

3 rounds:
Woodchops – Low to High (8 per side)
https://info.bumptup.org/2022/03/29/woodchop-low-to-high/

Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Once band is secured, grab ahold of the end with both hands clasped together. Start with the band low and on the right side of your body near your hip.
Pull band diagonally upward across your body until you reach the top left side overhead.
Do this slow and controlled fighting the resistance of the exercise band.
When finished with one side flip so that you can begin with the band on your lower left side pulling to up your right.

3 rounds:
Pallof Press (8 per side)
https://info.bumptup.org/2022/03/29/pallof-press/

Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Stand with legs shoulder width apart and grab the exercise band with two hands clasped together.
Hold the band your chest with bent arms.
Slowly extend your arms straight in front of you while keeping hands together and around the band.
Bend your arms back to your chest slowly and with control.

Workout

3 rounds:
Dumbbell Strict Press (6-8 reps per side)
https://info.bumptup.org/2022/03/29/dumbbell-strict-press/

Rest 60 seconds between rounds.

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:
Lunges (6 per side)
https://info.bumptup.org/2022/03/29/lunge/

Stand in a relaxed position then take one step forward and dip your entire body down with your back leg bending until your shin is parallel to the ground and your front leg is at a 90 degree angle to the ground.

3 rounds:
Single-Leg Kettlebell Deadlifts (6 per side)
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.

Cooldown

3 rounds:
Banded Pull-Apart (8 reps)
https://info.bumptup.org/2022/03/29/banded-pull-apart/

Holding a towel or an exercise band straight in front of stretch it out several inches until you feel it in your upper back muscles. A towel will not have nearly as much stretch but can still be beneficial.

3 rounds:
Banded Face Pulls (10 reps)
https://info.bumptup.org/2022/03/28/banded-face-pull/

After tying a towel or an exercise band to a sturdy material straighten in front of you until it is taught. Then make sure your arms are fully extended and pull the band towards your chest. You should feel it in your upper back muscles and arms. A towel will not have nearly as much stretch but can still be beneficial.

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.

Tags LOSS B, w4d2

LOSSA Programed Workouts

*Week 4 – Workout 2

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

This is the second 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/

Sit ina. position with a neutral spine.
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 hip CARs
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

There are multiple progressive movements here, chose the one that is most achievable for you.

3 rounds:
8 per side shoulder tap
https://info.bumptup.org/2022/03/29/shoulder-tap/

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

Core

Workout

3 rounds:
6-8 reps per side dumbell strict press
Rest 60 seconds between rounds
https://info.bumptup.org/2022/03/29/seated-strict-press/

Carefully lower back down to the goalpost position
Begin by sitting on the ground with your legs out in front of you.Grab two dumbbells and make a goalpost shape with your arms Slow and controlled push the weights overhead until they reach the top

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:
8 per side reverse lunge
https://info.bumptup.org/2022/03/29/reverse-lunge/

Standing shoulder width apart, step one leg behind you while at the same time bending your knees
Go down as far as feels comfortable without your back knee touching the ground
Keep the knee of your front leg behind your toe when bending
Step the back leg back up front to the other leg

3 rounds:
8 kettlebell deadlifts
https://info.bumptup.org/2022/03/29/reverse-lunge/

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.

Cooldown

3 rounds:
8 band pull apart
https://info.bumptup.org/2022/03/29/banded-pull-apart/

Holding a towel or an exercise band straight in front of stretch it out several inches until you feel it in your upper back muscles. A towel will not have nearly as much stretch but can still be beneficial.

3 rounds:
10 banded face pulls
https://info.bumptup.org/2022/03/28/banded-face-pull/

After tying a towel or an exercise band to a sturdy material straighten in front of you until it is taught. Then make sure your arms are fully extended and pull the band towards your chest. You should feel it in your upper back muscles and arms. A towel will not have nearly as much stretch but can still be beneficial.

Relax

30 seconds per side thoracic rotation

Tags LOSS A, w4d2

Aerobics

Week 4, Day 2

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

This is the second day of the first week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

The exercises have changed, however the format will remain the same. Start with a short warm up in the video featured below. Each day will feature 7-8 exercises, each performed for 10 reps or for 30 seconds. Complete the list as many times as possible within the 25 minute time limit.

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	Split Squat	10 each side
2	Tall Plank Scap Pushup	10 reps
3	Tricep Dip	10 reps
4	Supported Single Leg RDL	5-10 reps each side
5	Lateral Monster Walks	10 steps each side
6	Seated Upper Back Squeeze	10 reps
7	Penguin Heel Taps	10 each side
8	Walking/Jogging Intervals	30 seconds

Split Squat

10 reps each side

Stand with one foot forward and the other foot back.
Lower your body by bending both knees.
Keep your front foot flat on the ground and your back heel lifted, keeping your toes in the ground.
Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
Push through your front heel to return to the starting position.
Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

2. Tall Plank Scap Pushup

10 reps

Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.

3. Tricep Dip

10 reps

Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.

Push down to straighten the elbows and return to the starting position.

4. Supported SL RDL

5-10 reps each side

Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.

As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).

5. Lateral Monster Walks

10 reps each

Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides

Begin to step to one side with the leading leg and have the other follow a step behind for the required reps.

Once completed step towards the other side so the following leg is now the leading leg. Take 10 steps on each side

6. Seated Upper Back Squeeze

10 reps

Sit on the floor with your knees to the side and feet resting on floor.
Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

7. Penguin Heel Taps

10 reps each side

Lie flat on your back, with knees bent and feet flat on the floor.

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep you core tight to reach your right arm to your right heel, and repeat on the opposite side.

8. Jog Walk Intervals

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.

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.

Tags Pregnancy, w4d2

Exercises

Week 4, Day 2

Warmup

3 min: Breathing

3 rounds:
5 per side shinbox

CAUTION: IF you have a history of pain in the front of your hip or hip surgery, you may need to decrease the number of repetitions you are performing. If you feel pinching or burning in your groin, stop this exercise.

5 per side shoulder tap