So I have been ITCHING to get back to my old workout routine!! I know it will be awhile before I’m fully there again after delivery, but MAN am I looking forward to working out without feeling like I can’t breathe and without the horribly uncomfortable feeling of pumping pounds of extra blood through my body. To me, pregnant working out is a GREAT motivator to stay in shape and never get to a point where working out feels like that because of a hiatus or laziness on my part lol.
For those of you who are curious what my workouts have looked like during pregnancy – here is a typical week:
Monday: Upper body weight training. I usually focus on back/biceps or chest/triceps. I do 3 sets of 2 moves, one focusing on each part (back/biceps), broken up with a cardio move of some sort (split squat jumps, weighted air squats, modified chrome jacks or mountain climbers) in between. I do 3-4 different ‘circuits’ like this and then I finish my workout with 15-20 minutes of cardio depending on how I’m feeling. Some days I jog (very slowly nowadays) and other days I do incline walking on the treadmill.
Tuesday: Upper body weight training. Same workout as Monday, but whichever muscles I didn’t work on Monday, I do Tuesday.
Wednesday: Rest Day = 30-40 minutes of incline walking on my treadmill in the basement.
Thursday: Circuit style workout. This varies, but an example would be 3-4 rounds of:
-Walking lunges with a 35 or 45 lb barbell on back
-10 assisted pull-ups
-12 medicine ball slams and toss-ups (15 lb med ball)
-20 modified push-ups
-10 weighted step-ups (each leg)
-45 second side plank (each side)
-20 tricep dips
-45 seconds battle ropes
Friday: Lower body weight training. Same concept as Mon/Tues but legs instead.
Saturday: Either another circuit style workout at the gym or a workout DVD in my basement followed by 20-30 minutes treadmill walking
Sunday: Rest Day – 20-30 minutes treadmill walking
With that being said, I thought it’d also be fun to reminisce about the pre-pregnancy workouts and challenge YOU all with this killer workout from one of my Bootcamp classes. If your arms aren’t completely SHOT by the end of this workout…I applaud you! I remember not being able to brush my teeth without wanting to cry. 🙂
Complete 2 rounds of:
-.25 mile sprint
-30 burpees with full release on the bottom and a jump at the top
-50 standard pushups
-30 shoulder presses balancing on one leg (15 on each leg) **I used 17.5 lb weights
-30 reverse flies
-30 pushups with one hand on a medicine ball with a rolling switch (30 each arm) **I used a 20 lb medicine ball
-dead treadmill pushes (timed – about 1 -2 min) *This is running on a treadmill while it’s off
-3 sets of 10 bicep curls with a 10 second hold at 90 degrees at the end of the 10th rep **17.5 lb weights
-30 diamond pushups
-30 upright rows (batman ears) 😉 **17.5 lb weights
So there you have it! Pre-pregnancy vs. pregnancy workouts….what are some of your favorite workouts??