Tag: w5d1

LOSSB Programed Workouts

Week 5 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 fifth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

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

Stand 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:
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:
Pallof Press with Step (9 per side)
https://info.bumptup.org/2022/03/29/pallof-press-with-step/

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 at your chest with bent arms.
Slowly extend your arms straight in front of you while keeping hands together and around the band.
While extending your arm step the leg opposite to the band side out to the front, side, and behind you. Alternate each time.
Bend your arms back to your chest slowly and with control.

3 rounds:
Woodchop – High to Low (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 high and on the right side of your body overhead.
Pull band diagonally across your body downward until you reach the bottom left side near your hip.
Do this slow and controlled fighting the resistance of the exercise band.
Repeat 8 times.
When finished with one side flip so that you can begin with the band on your upper left side pulling down to your right.

Workout

3 rounds:
Goblet Squats (6-8 reps)
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.
Rest 60-90 seconds between rounds.

3 rounds:
Step-ups (8 per leg)
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 8 times with one leg before switching to the other side.

3 rounds:
Push-ups (10 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: This can be performed in an elevated/standing position with hands placed against a wall or countertop, if needed.

3 rounds:
Lateral Pull-Through (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.

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 Flexor March (6 per side)
https://info.bumptup.org/2022/03/29/hip-flexor-standing-march/

Relax

Lie down for 2 minutes in the prone position (on your belly).

Tags LOSS B, w5d1

LOSSA Programed Workouts

*Week 5 – 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 fifth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

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

Stand 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:
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:
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 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:
8 per side pallof press
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

3 rounds:
5 per side Woodchop High to Low
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 the 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 the band diagonally upward across your body until you reach the top left side overhead.
Do this slowly and controlled to fight the resistance of the exercise band.

Workout

3 rounds:
Rest 60-90 seconds between rounds
Goblet Squats 7-9 reps
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:
Side Step ups 6 reps per side
https://info.bumptup.org/2022/03/28/step-ups-lateral/

Stand beside the step you will be stepping up onto. Instead of facing the step stand beside it and take a step up onto the step horizontally with the foot closest.

3 rounds:
8 push ups
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

3 rounds:
Lateral Pull Through 6 per side reps
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.

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:
6 per side Hip Flexor March
https://info.bumptup.org/2023/07/09/seated-hip-flexor-march/

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.

Relax

Lie down for 2 minutes in the prone position

Tags LOSS A, w5d1

block 1 day 1 Programed Workouts

Week 5, Day 1

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

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

Todays workout includes the same movements from Day one of last week. Each exercise description has been linked for extra info and tips on completing the movement correctly. The time this week will stay the same. Try to improve from last week by making small form adjustments, or even completing a few extra reps!

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.