Also, we will be announcing details for our upcoming fitness classes SOON!! Stay tuned for Prenatal Fit, Mom & Me, and Fit Your Life Bootcamp classes starting May 2015 in Edmonton!! Email firstname.lastname@example.org for any questions.
for this workout, you will need a mat, a set of dumbbells or a resistance band, and some water!
Exercise Descriptions (with Prenatal Modifications in Yellow!!)
10 burpies | step-back burpies
From a standing position, bend at hips to place hands on floor as you jump or step feet back into a high plank. Jump or step feet to return to standing and jump! Repeat.
20 mountain climbers | walking mountain climbers
From a high plank position (hands on floor with wrists, elbows, and shoulders stacked and legs extended behind you) from feet jog or walk alternating feet under your body. Keep hips low by contracting your abs through the entire movement. For every two feet = one rep!
30 biceps curls (alternating)
Holding resistance band handles (and standing on band) or dumbbells beside your body, bend through one elbows to bring hand towards shoulder. Straighten arm, with control, to return to starting position. Repeat other side. Continue alternating until 30 reps complete (15/side).
20 push-ups | kneeling or wall push-ups
From a high plank position (hands on floor with wrists, elbows, and shoulders stacked and legs extended behind you) start with toes on the floor and drop to your knees whenever needed. Lower body as one unit by bending at elbows and engaging through your core. Imagine one straight line from shoulders to your ankles (or knees for modified version). Press through hands to raise body back to starting position. Repeat.
If knee push-ups add too much pressure to abdomen, try wall push-ups instead: place hands on wall at approximately shoulder height. Have feet a good distance away so that your body is on a diagonal. Bend at elbows to being chest closer to wall. Press through palms to return to starting position. Repeat.
10 squat jacks | squat with calf raise
From a standing position, have feet hip width apart and press through heels to jump and land with feet wider than hip width (think sumo/plie squat) and bring arms over head simultaneously. To return, jump to bring feet back to hip width and arms to your sides. Repeat.
If jumping is uncomfortable, try a squat with calf raise: start with feet hip distance apart and lower into a squat, ensuring that your knees are over your ankles and not passing your toes. Hold this squat as you raise your heels by pressing into the ball of your foot. Return heels to floor. Repeat.
20 jump lunges | alternating lunges
From a standing position, step one foot behind you. Bend through both knees to achieve ninety degree angles (or close to) in each. Press through front heel and back toes to jump and cross legs in the air to land in opposite stance (other leg in front). Lower into the lunge. Repeat until all reps complete. Each jump = 1 rep.
If jumping is uncomfortable, try alternating lunges: From a standing position, step one foot behind you. Bend through both knees to achieve ninety degree angles (or close to) in each. Press through front heel to bring back leg to starting position. Repeat other side. One lunge = one rep.
20 triceps extensions
From a standing position, hold one dumbbell (or one handle of resistance band and stand on the other) between your palms and above your head. Elbows should be facing forward. Bend through elbows, while squeezing biceps against ears (or as close as possible), to lower resistance behind your head. Press through your hands to lift the resistance back over your head. Keep core engaged through the entire movement to not arch through your back. Repeat.
10 burpies | step-back burpies
20 jumping jacks | walking jacks
From a standing position, press through heels to jump feet wide while simultaneously reaching arms above your head. Jump back to starting position. Repeat.
If jumping is uncomfortable, try walking jacks: instead of jumping both feet at once, step one foot to the side and then back as you perform the same up and down motion with your arms. Alternate legs each rep.
From a standing position, have dumbbells (or resistance band handles and stand on band) in each hand with palms facing towards your body. With core and legs engaged, hinge at hips to lower resistance towards floor while keeping a slight bend in the knees. Bend until your hands are near your lower leg. With core engaged and spine straight (looking slightly forward helps) lift your upper body back to standing position. You should feel your hamstrings and glutes working here! Repeat.
20 squats with leg abduction (alternating)
From a standing position, have feet hip distance apart as you bend through knees and push your bum behind you to lower into a squat. Most of your weight should be in your heels to ensure that your knees stay over top of your ankles (your knees should not pass over your toes!). As you straighten your legs to the starting position, lift one leg to the side away from your body. Return the leg to starting position. Repeat the squat and continue to alternate legs until all reps complete.
10 burpies | step-back burpies
20 bicycles | cat-cow
From a lying position, back is on floor with shoulder blades and bent knees off floor. Hands by the ears, rotate body to bring right elbow to left knee while twisting. Then, left elbow to right knee. This is one rep. Repeat until all are complete.
If bicycles are contraindicated, try cat-cow: from hands and knees, ensure joints are stacked and spine is neutral. Inhale as you look up and curve tailbone towards ceiling. Exhale as you look down and bring hip bones in towards belly button. Continue to move with your breath. Each full movement is one repetition.
30 second plank | kneeling/modified plank
From your forearms, ensure that elbows are stacked under your shoulders and feet or knees are extended behind you. Spine should be straight with a line from your shoulders to ankles or knees (if bent knees on floor). Press into elbows to keep upper back lifted and engage core to keep hips from curving towards your mat. Hold for 30 seconds.
20 side plank hip dips (10/side)
Lying on your right side with your legs straight, prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs as you slowly lower your right hip towards the floor and lift back to starting position. It is fine if the movement is only a few inches. Repeat for 10 reps, then switch to your left side.
10 double leg lowers | seated baby hugs
Lying on your back place your hands, palms down, under your tailbone to support your spine. Lift legs straight above you and engage through your core by pressing the small of your back into your mat. With legs and core engaged, lower legs together as far as you can without compromising the control of your core. Lower back should not lift off the mat. Lift legs to starting position and repeat.
If lying on your back is contraindication, try seated baby hugs: from a comfortable seated position, place hands on your knees. Similar to the cat-cow, inhale as you look up to the ceiling and curve tailbone behind you. Exhale as you look down and press spine behind you while drawing baby in towards you. Really focus on opening your chest on the inhale motion. Repeat.