Friday, 22 May 2015

Rock That Baby!!

Rock That Baby!
Full Body Prenatal Workout

what you will need:
- a mat
- water
- resistance band (or dumbbells to mix things up!)
- a timer (the “Seconds” or “Seconds Pro” apps work great!)

Warm-Up – 3 minutes
1 minute each
1) Sun Salutations
2) Tipsy
3) Warrior 2 Flow

Full Body Toning

20 Full Plié Squat
20 Low Pulsing Plié Squats
20 Balancing Glute Kick – right side      (10 hips open and 10 with hips square)

20 Full Plié Squat
20 Low Pulsing Plié Squats
20 Balancing Glute Kick – left side      (10 hips open and 10 with hips square)

15 Bent Over Row with Triceps Kickback
Biceps 21’s (7 full curls, 7 bottom half, 7 top half)
20 Shoulder Raises (alternating lateral and forward raises)

Full Body Circuit
2 minutes work : 30 seconds rest – set your timer!
1) Single Leg Dead Lift with Upright Row
2) Back Lunge with Shoulder Press (switch sides after 1 minute)
3) Squat with Leg Abduction (alternate legs each rep)
4) Alternating Push-Ups and Plank (start at 7 and work way down to 1)
5) Standing Punch & Crunch (switch sides after 1 minute)

Core
1 minute each
Cat-Cow
Static Kneeling Superwomen
(right arm and left leg extend, then switch sides after 30 seconds)
Side plank (30 seconds per side)

Stretch
Downward Dog | Deep Lunge – right | Reverse into Hamstring Stretch | Downward Dog | Deep Lunge – left | Reverse into Hamstring Stretch | Downward Dog | Pigeon – right | Downward Dog | Pigeon – left | Downward Dog | Seated Cow Face Pose*

*this was the new stretch where we sat tall and crossed our legs so that our shins were stacked. Aim for your knee to be on top of opposite ankle. This is a deep hip stretch, so be cautious to be gentle on your body!


Enjoy!!


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