tart the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the second day of your sixth 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/
- 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 (5 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
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.
3 rounds:
Pallof Press with Step (8 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.
Workout
3 rounds:
Dumbbell Strict Press (7-9 per side)
https://info.bumptup.org/2022/03/29/dumbbell-strict-press/
- Rest 60-90 seconds between rounds.
3 rounds:
Air Squats (8 reps)
https://info.bumptup.org/2020/05/21/squat/
Hold for a count of five.
- Squat as far as you comfortable can without allowing your heels to lift off the floor.
- 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.
3 rounds:
Step-Ups (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 8 times with one leg before switching to the other side.
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.
Cooldown
3 rounds:
Wall Angels (8 reps)
https://info.bumptup.org/2022/03/28/wall-angel/
- Make sure ribs are down not flaring and out. Make sure your back, shoulders, elbows, wrists, and backs of hands are flat against the wall. Glide arms overhead in snow angel fashion keeping all points of contact with the wall. Go as far as your current mobility allows then return to start.
3 rounds:
Tricep Pulldowns (10 reps)
https://info.bumptup.org/2022/03/29/tricep-pulldown/
- Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
- Grab the end of the band with one arm.
- Start with your arm bent at your elbow 90 degrees. Your arm should be in front of you and at your side.
- Slowly extend your arm until it is straight and at your side, there should be tension in the band.
- Do this slowly and controlled fighting the resistance of the exercise band.
- When you have completed 10 reps on one arm, rest and do the other arm.
Relax
Child’s Pose (5 reps)
https://info.bumptup.org/2020/05/22/childs-pose/
- Begin in a hands and knees position on the floor with a pillow at an arms length in front of you.
- Widen your knees to allow your belly to comfortably lie between the legs as you press down towards the floor and reach your arms in front of you on top of the pillow.
- Hold for several seconds.
- Modification: Place 1-3 pillows behind your bottom and on top of the backs of your lower legs. As you sit back, rest your bottom on the pillows instead of your legs/heels.
