KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS

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Anis Jones
5 years ago
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1 KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS

2 Add this full body cardio workout into your fitness routine on the days you want to get your heart rate up! MAMA SQUATS + ARM RAISES Recommend using light dumbbells 2-3 lbs 1. Standing in a wide stance with your legs slightly rotated out, reach your arms straight out in front of you and keep your shoulders drawn together -- down and out of your ears. 2. Inhale into a deep squat, keeping your weight in your heels and lower your arms. 3. Exhale as you stand up, pressing through your heels with your glutes and reaching your arms out in front. x reps SQUATS + ROTATION Recommend using light dumbbells 2-3 lbs 1. Stand with your feet slightly wider than shoulder width apart. Inhale as you lower into a squat. 2. Exhale to stand up, rotate to your right, pivoting on your left toe. Keep the focus on your core, hugging your baby while squeezing your glutes. 3. Rotate back to center and return into a squat. Alternate sides. x 20 sets Cardio Workout 2

... Cardio Workout PLIE SQUATS Plie Squats x 10-20 reps 1. Modification: Have a chair close by to hang on to for added stability. 2.

Exhale as you stand up, keeping your heels lifted and squeezing your glutes.

3 ... Cardio Workout PLIE SQUATS Plie Squats x reps 1. Modification: Have a chair close by to hang on to for added stability. 2. Standing in a wide stance with your legs slightly rotated out, lift your heels. 3. Inhale as you lower into a squat, keeping your heels lifted. 4. Exhale as you stand up, keeping your heels lifted and squeezing your glutes. x 10 slow reps + Plie Pulses - On the last one stay low and add 10 slow pulses FULL LUNGES modification Add light 2-3 lb dumbbells for an added challenge. 1. Stand in a forward lunge position, keeping your weight in your glutes and heel of your right leg, while reaching your arms into a V position up towards the ceiling. 2. Exhale as you stand up, bringing your arms to your side and your left leg forward. x 10 reps then switch sides modification Cardio Workout 3

Continue balancing as you bend and press your arms, squeezing your triceps as you reach your arms straight.

4 ... Cardio Workout TRICEP PULSES + BALANCE Modification: keep your toe on the ground for extra support. 1. Stand balancing on your right leg while keeping your left leg lifted and reaching your arms straight behind you, squeezing your triceps. 2. Continue balancing as you bend and press your arms, squeezing your triceps as you reach your arms straight. x 20 slow reps then switch legs Tip: To improve your balance, keep your standing leg in a slight bend to ensure you are using your muscles to hold you up and not relying on your joints. KNEELING ROTATIONS 1. Start in a kneeling position as you sit back towards your heels, rounding forward, reaching your arms out in front of you. 2. Exhale, squeezing your glutes and hugging your baby as you come up onto your knees, lifting your left arm up and back, allowing a small rotation of your body. 3. Inhale back to your rounded forward position. 4. Exhale as you lift and rotate to your right. Continue alternating sides for 10 slow reps Cardio Workout 4

These combo exercises with the band are great for your entire body, especially your posture! Tip: Limit rotation as your pregnancy progresses and move through a range that feels good for your body.

5 These combo exercises with the band are great for your entire body, especially your posture! Tip: Limit rotation as your pregnancy progresses and move through a range that feels good for your body. WIDE SQUAT + LAT PULL + ROTATION 1. Stand with feet wider than shoulder-width apart, slightly rotated out and down in a wide squat. Hold the band about shoulder-width apart over your head. 2. As you stand up out of the wide squat, rotate to your right, pivoting on your left toe and allowing your hips to rotate with you. As you pull the band slightly outward and down towards your chest, lift your chest as you draw your shoulder blades down. 3. Un-rotate as you return to a deep squat and reach your arms back towards the ceiling keeping the weight in your heels and your hips back. 4. Stand up and rotate to your left, pivoting on your right, toe pulling the band towards your chest. x 20 reps Total Body Exercise Band Workout 5

6 ... Total Body Exercise Band Workout SIDE ARM PRESS 1. Stand with feet wider than shoulder-width apart, slightly rotated out and down in a wide squat. Hold the band about shoulderwidth apart over your head. 2. As you stand up out of the wide squat, rotate to your right, pivoting on your left toe and allowing your hips to rotate with you. As you pull the band slightly outward and down towards your chest, lift your chest as you draw your shoulder blades down. 3. Un-rotate as you return to a deep squat and reach your arms back towards the ceiling keeping the weight in your heels and your hips back. 4. Stand up and rotate to your left, pivoting on your right, toe pulling the band towards your chest. x 20 reps SHOULDER PRESS + SQUAT 1. Place the band behind you, under your armpits, holding it in your hands, elbows by your side and palms facing forward. Stand with feet wider than shoulder-width apart, slightly rotated out and down in a wide squat. 2. Exhale as you stand up, pressing your arms towards the ceiling. Continue drawing your shoulders blades down and lifting your chest. 3. Inhale and lower both your arms and back into a squat. x 20 reps Total Body Exercise Band Workout 6

7 ... Total Body Exercise Band Workout LAT PULL DOWN 1. Hold the band about shoulder width apart over your head. 2. Exhale as you pull the band slightly outward and down. Lift your chest as you draw your shoulder blades down. x 20 reps 1. Stand with your feet slightly wider then shoulder-width apart. Place the band behind you, holding it in your hands, elbows back and palms up. Squeeze your shoulder blades together. 2. Exhale drawing your shoulder blades down and press your arms forward in front of your body as you lower down into a wide squat. Squeeze your chest and middle back. 3. Pull with your middle back and biceps as you stand back up. x 20 reps ARM PRESS FORWARD + SQUAT REVERSE FLY 1. Hold the band shoulder width apart in your hands and position your arms out in front of you with your palms facing the floor. 2. Exhale and draw your shoulders down as you pull your arms out to a T. x 20 reps Total Body Exercise Band Workout 7

8 ... Total Body Exercise Band Workout SINGLE LEG PRESS 1. Rotate your knee towards the ground and flex your foot. 2. Exhale and press your leg out and up, squeezing your glute. x reps 1. Keeping your leg out straight and rotated towards the ground. 2. Exhale and lift your leg up, reaching through your heel and squeezing your glutes. x 20 reps LIFT & LOWER LATERAL BICYCLES + LATERAL LEG PULSES Repeat all three exercises on your other side. 1. Laterally rotate your knee up, reaching you heel up towards the ceiling to extend your leg. Lower your leg down towards the floor and engage your inner thigh and hamstring to pull your leg back in and up. 2. Continue in a bicycle motion, and then reverse directions. x 10 reps in each direction Total Body Exercise Band Workout 8

These exercises will leave your booty feeling toned, tight, and lifted as your pregnancy progresses. These exercises will help you get your booty lifted again after baby too!

9 These exercises will leave your booty feeling toned, tight, and lifted as your pregnancy progresses. These exercises will help you get your booty lifted again after baby too! SQUATS + ROTATION Recommend using light dumbbells 2 to 3 lbs 1. Stand with your feet slightly wider than shoulder width apart. Inhale as you lower into a squat. 2. Exhale to stand up, rotate to your right, pivoting on your left toe. Keep the focus on your core, hugging your baby while squeezing your glutes. 3. Rotate back to center and return into a squat. Alternate sides. x 20 sets SQUATS X REPS+ 10 PULSES PARALLEL SQUATS WIDE SQUATS KNEE-IN SQUATS PARALLEL SQUATS 1. Begin with feet hip width apart, in line with your shoulders. 2. Inhale as you lower, keeping your weight in your heels and glutes. Tip: Keep your hips pressing back and pulse using the underside of your legs (you should not feel pressure in your knees). Booty Workout 9

... Booty Workout WIDE SQUATS 1. Stand in a wide stance with your legs slightly rotated out. 2. Inhale into a wide squat, keeping your weight in your heels your knees inline with your feet and hips.

10 ... Booty Workout WIDE SQUATS 1. Stand in a wide stance with your legs slightly rotated out. 2. Inhale into a wide squat, keeping your weight in your heels your knees inline with your feet and hips. Tip: Pulse at a range where knees are together and press up with your outer hips. KNEE-IN SQUATS 1. Stand with your legs shoulder width apart and turn your knees and feet in towards each other. You should feel the rotation coming from your hips. 2. Inhale as you lower into a squat, going as low as you can until your knees touch, or until you just can t go lower because that is as far has your hips will allow. Remember to keep your weight in your butt and heels. 3. Exhale and stand up, pressing into your heels. Booty Workout 10

11 ... Booty Workout SINGLE LEG PULSES 1. On your hands and right knee, bend your left leg in towards your belly. 2. Exhale as you reach your left leg out and away from your body, reaching through your heel. Add an extra squeeze of your glutes and pause at your end range. x reps on each leg Tip: For an added challenge, continue on with Butt Pulses and add a little 2-3 pound dumbbell at your knee before you switch legs. SINGLE LEG PRESS 1. On your hands and right knee, bend your left leg in towards your belly. 2. Exhale as you reach your left leg out and away from your body, reaching through your heel. Add an extra squeeze of your glutes and pause at your end range. x reps on each leg BUTT PULSES 1. On your hands and right knee, flex your foot and bend your knee to 90 degrees. 2. Exhale as your squeeze your glutes and hamstring, pressing your heel to the ceiling (note: your range of motion may be small). x 20 pulses Repeat both Single Leg Press and Butt Pulses on your other leg. Booty Workout 11

glutes. PIGEON STRETCH 1. This will feel good after this leg workout.

12 ... Booty Workout CHILD S POSE 1. Relax back into child to release any tension into your lower back and stretch out your glutes. PIGEON STRETCH 1. This will feel good after this leg workout. Relax into your hips and hold for 30 seconds then switch sides. 2. Modification: Place a pillow under your hips to make this stretch less intense. Booty Workout 12

13 Using your exercise ball to sit on and strengthen your arms is a great way to improve your posture and strengthen your pelvic floor at the same time. When sitting on the exercise ball, sit as tall as you can, feel as though you are lifting up through the top of your head, while gently drawing your shoulders away from your ears as you move through these arm exercises. Tip: This is a great workout to do on the days you just don t feel like doing anything intense. What could be better then exercising sitting down! Many of these exercises can be done with lighter weights for more reps to target your deeper stabilizing muscles. Some exercises you can change up using heavier weights while doing less repetitions. When using lighter weights, aim for doing reps per those exercises. When using heavier weights, aim for doing reps per those exercises. FORWARD ROLLS + ROTATION, ALTERNATING FOR 1. Start on your knees with the ball positioned close to you. Exhale, tucking your chin towards your chest and slowly roll the ball out in front of you. Inhale to hold. 2. Exhale as you press your arms into the ball, tuck your chin and hips to articulate your spine back to starting position. + ROTATION Tip: This feels great on your back! To rotate or reach towards your left side, place your right hand under your left and slowly roll out, adding a little rotation and stretch your side. Roll back up and alternate sides. Arm Sculpting + Exercise Ball 13

14 ... Arm Sculpting + Exercise Ball LATERAL RAISES + SHOULDER PRESS (2-10 lb. Dumbbells) 1. Starting with your elbows bent to 90-degrees and by your side, slowly raise your arms up to shoulder height, leading with your elbows. 2. Hold as you rotate your arms upward, keeping your elbows at shoulder height. 3. Continue pressing your arms up doing a shoulder press. 4. Bend your elbows down to shoulder height, rotate your arms downward, then back to your starting position by your side. Tip: The extra pause you hold when reaching your arms back will have your triceps burning in no time. TRICEP PRESSES (2-10 lb. Dumbbells) 1. Squeeze the back of your arms while you reach your arms past your hips, pause to hold. 2. Then slightly bend your elbow to release the tension on your triceps. Arm Sculpting + Exercise Ball 14

15 ... Arm Sculpting + Exercise Ball EXTERNAL ROTATION (2-10 lb. Dumbbells) 1. Start with your arms bent to 90-degrees and elbows at your side. 2. Exhale as you pivot at your elbow and rotate your arms out to your side, keeping your elbow connected to your side the entire time. Tip: The lighter weight will target your rotate cuff muscles more, while the heavier weights will target your bigger shoulder muscles more. BICEP CURLS (5+ lb. Dumbbells) 1. Sitting tall, curl the weight up slowly, stopping before you bend your elbow all the way, as this actually releases the tension. 2. Slowly control the weight down as you open your arms. ARM PULLS SIDE (2-5 lb. DB) 1. Face your palms up and elbows by your side. 2. Inhale to reach your arms out then up, going just above shoulder height. 3. Exhale to pull your elbows back to your sides, squeezing your middle back and biceps. Arm Sculpting + Exercise Ball 15

16 ... Arm Sculpting + Exercise Ball STRAIGHT REVERSE FLY Tip: If your light weights become too heavy you can also continue without any weight. (2-5 lb. DB) 1. Start with your arms softly bend and straight out in front of your body. Remember to keep your shoulders down away from your ears. 2. Exhale to reach your arms out to your sides, keeping your arms softly bent. STRAIGHT ARM RAISES (2-5 lb. Dumbbells) 1. Palms facing up. Exhale as you scoop your arms out and away from your body as you reach your arms up. This helps engage your back muscles instead of overusing your upper traps (those muscles that pull your shoulders up). 2. Inhale as you slowly lower your arms back to your starting position. BICEP PULLS (2-5 lb. Dumbbells) 1. Palms facing up by your chest. Keeping your chest lifted, press your arms out and slightly up in front of you. 2. Exhale as your pull your arms back towards you, pulling your elbows as far past you as you can, using your middle back and biceps to pull with. Arm Sculpting + Exercise Ball 16

Exhale, tucking your chin towards your chest, and slowly roll the ball out in front of you. Inhale to hold. 2.

17 ... Arm Sculpting + Exercise Ball TRICEP PRESSES (2-10 lb. DB) 1. Squeeze the back of your arms while you reach your arms past your hips, pause to hold. 2. Then slightly bend your elbow to release the tension on your triceps. FORWARD ROLLS + ROTATION, ALTERNATING FOR 1. Start on your knees with the ball positioned close to you. Exhale, tucking your chin towards your chest, and slowly roll the ball out in front of you. Inhale to hold. 2. Exhale as you press your arms into the ball, tuck your chin and hips to articulate your spine back to starting position. Tip: This feels great on your back! + ROTATION To rotate or reach towards your left side place your right hand under your left and slowly roll out, adding a little rotation and stretch your side. Roll back up and alternate sides. Arm Sculpting + Exercise Ball 17

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform