Tag: w4d3

LOSSA Programed Workouts

*Week 4 – Workout 3

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 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:
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:
5 downward dog pedal out
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:
8 reverse crunches

Lie on your back and lift your legs and some of your bottom off the ground. Brace your core to hold yourself barely off the ground. Return to the ground.

3 rounds:
50′ suitcase carry

Holding any weight of your choice and level of comfort in one hand take a few steps forward, turn, and walk back.
Switch hands and repeat.

Workout

3 rounds:
8 per side kettlebell deadlift
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 staggerstanced (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:
8 Air Squats
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 8 reps
https://info.bumptup.org/2023/06/01/pushup/

Use a chair, couch, bench, box or even a wall to elevate the hands if needed. 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.

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)

Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!
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.

Cooldown

2 rounds:
8 per side fire hydrant
https://info.bumptup.org/2022/03/29/fire-hydrant/

Start on your hands and knees with your back parallel to the ground. Slowly lift one leg, keeping it bent at the knee out to the side of your body. Lift it as high as you feel comfortable then return it to the ground. Repeat on the other side.

3 rounds:
10 band good morning
https://info.bumptup.org/2022/03/29/banded-good-mornings/

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.
Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up.

Relax

5 per side adductor rock back

Tags LOSS A, w4d3

LOSSB Programed Workouts

Week 4 Workout 3

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 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:
Downward Dogs with Pedal Out (5 per side)
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:
Half-Kneel Elbow to Knee (6 per side)
https://info.bumptup.org/2022/03/29/half-kneel-elbow-to-knee/

3 rounds:
Suitcase Carry – 50 feet

Holding any weight of your choice and level of comfort in one hand take a few steps forward, turn, and walk back.
Switch hands and repeat.

Workout

3 rounds:
Kettlebell Deadlifts (7-9 reps)
https://info.bumptup.org/2022/06/13/deadlift-with-dumbell-kettlebell/

Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
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.
To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement.
- Modification: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift”.
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 (8 reps)
https://info.bumptup.org/2023/06/01/pushup/

Use a chair, couch, bench, box or even a wall to elevate the hands if needed. 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.

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)
Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!
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.

Cooldown

3 rounds:
Fire Hydrants (8 per side)
https://info.bumptup.org/2022/03/29/fire-hydrant/

Start on your hands and knees with your back parallel to the ground. Slowly lift one leg, keeping it bent at the knee out to the side of your body. Lift it as high as you feel comfortable then return it to the ground. Repeat on the other side.

3 rounds:
Banded Good Mornings (10 reps)
https://info.bumptup.org/2022/03/29/banded-good-mornings/

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.
Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up.

Relax

Adductor Rock Backs (5 per side)

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 switch sides.

Tags LOSS B, w4d3

Exercises Programed Workouts

Week 4, Day 3

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

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

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!!

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	Stair Step Ups	10 each side
2	Seated Strict Presss	10 reps
3	Box Squat	10 reps
4	Good Morning	10 reps
5	One Arm Bent Over Row	10 each side
6	Seated Hip Flexor March	10 reps each
7	Lateral Leg Raise	10 each side

Stair Step Ups

10 reps each side

Find a stable box or step at a comfortable height to step onto
Stand directly infront of it, facing the step. Place one foot on the surface of the step
Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

Grab two dumbbells and make a goalpost shape with your arms

Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

Carefully lower back down to the goalpost position

3. Box Squat

10 reps

Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.

Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.

Think about sitting on a balloon!

Stand all the way up to finish the rep. Squeeze your glutes at the top.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).

Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended.
Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.

Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
- Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

Sit on the ground with legs straight out in front of you.

Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.

To make the exercise easier, Support your back on a wall or bottom of the couch.

Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

Stand with one hand resting on a sturdy chair for balance.
Lift the outside leg away from the body, keeping your torso straight as you lift.
Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.

Looking for more? Here are some quick add ons to wrap up the workout. Great work!