I got put on call at work today, which means I can get some things done around the house but have to be ready to get out the door within about 10 minutes if I get called to get to work on time. To make sure I didn’t irritate my back I stuck with an upper body workout for this morning and, if I’m lucky, I’ll take the dogs out for a walk once it cools down.
This workout will definitely get you a burn whether or not your pregnant- just make sure you’re lifting heavy enough. If you do need some modifications (either as a mom to be or a beginner), you can do most of this sitting if you need to or, of course, go down on your weights and increase your rest times.
Side note, since being pregnant I make sure to do at least 1 or 2 sets of 20 squats in my warm ups (squats and kegels ladies… for real) and I end my workout stretching out my hip flexors and doing at least 1 physical therapy exercise to loosen my back.
- 12 Straight leg Deadlift to upright row
- 12 Bicep curl
- 12 Monkey Rows (**with any type of row, keep your shoulders down and back and do not lift too high. Going too high is not better and puts you at very high risk for injury. If you aren’t familiar with rows or are unable to keep good form, sub in any other shoulder exercise. Tons of options can be found at Bodybuilding.com)
- 20 Lateral to front raise
- 15 triceps dips on BOSU
- 12 Hammer curls
- 12 Push ups
- 12 overhead tricep extensions
23.5 weeks post workout
To be honest, I am still adjusting to the effects being pregnant has on working out. And since my body will be constantly changing I suspect the adjusting will be a continual thing through this pregnancy. The biggest adjustment for me is having to slow down. Today I was winded after a set of twelve rows to tricep kickbacks. I had to take a nap after I mowed the yard (to be fair mowing in the middle of the afternoon heat probably wasn’t my best idea). I don’t like it but it is what it is. All of this is to say, make the adjustments you need to but just keep moving. Staying active is one of the best things you can do for your baby and yourself.
I plan to keep posting workouts and recipes as I have always done. I just ask that all of you non-preggo readers don’t judge ones that seem light or easy. I’ll admit there are days I have probably taken it easier than I need to and there have been more days than I’d like to admit that I’ve given in to some less than healthy cravings. But, I am doing the best I can to both stay in shape and take care of my baby. Honestly, I’m also probably being a little more cautious in some ways (and lenient in others) than needed since it’s my first pregnancy.
Alright, down to the good stuff. Here’s my arm workout from today:
- 15 push-ups (adapt by dropping to knees if needed)
- 12 bent over rows to tricep kickbacks
- 12/arm weighted cross punches (use light weights, control your movement)
- 15 tricep dips
- 12 chest presses on BOSU
- 12 skull crushers
- 30 sec. straight arm planks
As I’ve said multiple times now, every pregnancy is different. If your doctor has told you not to workout or has given you guidelines, follow them. If your doctor has cleared you to workout (like most of them will and should for healthy pregnancies) then I hope you keep reading and give some of the workouts a try!
And of course… a bump update.
10 weeks on the left and 13 weeks on the right
Lastly, if you are expecting or know someone who is, don’t forget about the huge For Two Fitness Giveaway going on now and the 25% off discount with code FITANDBUSY!
We have had a very busy couple weeks here! Hubby was gone for two weeks and then for Easter I met him and we drove to South Carolina to celebrate with some friends. It was a lot of fun but the past couple days have been catching up on house work and trying to rest up a bit. I leave again this weekend for a girls’ trip with one of my best friends (this time hubby will be the one stuck at home). Between all the traveling, house prep and training it hasn’t left time for much else!
Lately I’ve really enjoyed arm workouts. Don’t get me wrong, I still LOVE a killer leg workout and try to work in legs at least 3 times a week per my coach, but it’s probably a good change.
In the spirit of this new found appreciation, I figured I would post an at home tricep workout from a few months ago.
10 walk out tricep push-ups (elbows in at your sides instead of wide)
- 12 dumbbell chest press
- 15 BOSU tricep dips
- 20 BOSU crunches
- 20 overhead tricep extensions
- 12 BOSU push ups
- 12/arm tricep kickbacks
- 20 v-ups
Building those arms
I hope you all are having an awesome week so far, we’re over halfway to the weekend! Do you have a favorite body part to train?
I hope some of you got to enjoy today to celebrate Martin Luther King Jr. One of my favorite MLK quotes (especially as it applies to fitness) is, “If you can’t fly then run, If you can’t run then walk, if you can’t walk then crawl, but whatever you do, you have to keep moving forward.” It’s so applicable to really any obstacle or goal you may be facing! Aside from the fact that in comparison with his goals and obstacles… I really have no excuses.
Anyway, I worked today so took the day off from the gym but I had a great arm workout yesterday I wanted to share. Really hits triceps and make sure to only rest about 45-60 sec between super/great sets. The workout took me 28 min, almost exactly.
3 x 12
- Tricep push-ups on BOSU
- Dumbbell row to tricep kickback
- Chest Press
- 20 Skull crushers
- 15 Tricep dips
1 x 20
Then I finished with my core physical therapy exercises. Hope you all have an awesome week!
Today was not nearly as productive as I’d planned. I guess when I made my to-do list I didn’t really consider the fact that I worked last night and would need to sleep when I got home. This is why I don’t usually work nights 😉
I did manage to get a short workout in and I’ll be making butternut squash soup and apple cinnamon pork for dinner. I’m planning on playing with the recipe a bit but, here’s my basic apple spiced pork.
Upper body workout looked something like this…
Started with my physical therapy exercises
- 12 lateral shoulder raises
- 20 “cherry pickers” with weight
- 20 leg raises
- 12 bicep curls
- 20 rear shoulder squeezes with resistance band
- 20 skull crushers
- 12 pilates roll ups
Was a shorter workout than I’d planned so I tried to do the super-sets as quickly as I could with good form. Then I stretched out and had a snack of almonds and fruit. What do you have planned to start off your week right? Meal prep? Workout schedule? What do you do to make sure you start out strong?
Even though it’s still been around 80 degrees here, the past three days have been rainy and gloomy. It makes me feel like, just maybe, fall really is getting close. Like seemingly most people, fall is my favorite season. I love the football, the colors, and the chill in the air. Plus, hubby tends to be home a little bit more which makes me so happy. While I believe there’s nothing like a Minnesota fall, I’m still looking forward to it out here on the east coast.
Yesterday I had physical therapy and I took my pups on a 2.5 mile walk… sometimes I forget how much harder it is to walk with both of them. To be fair, it’s basically walking with 210 pounds of resistance. My shins and back were definitely feeling the consequences this morning. Sore legs and back meant today was upper body day.
Here’s the workout:
- 1 min. push-ups
- 1 min. ball toss, sit ups
- 12 hanging leg raises
- 12 TRX rows
- 1 min bicep curls
- 1 min cable tricep push-downs
- 12 tricep dips
- 12 lat pull-downs
I finished with physical therapy exercises and stretches to try and get my back to calm down. Thank goodness for ibuprofen and heating pads.
Then I gave in to this fall feeling and bought my first pumpkin spice latte of the season… I bought it iced and turned it into my post-workout protein shake (added in 1/2 a frozen banana and a scoop of vanilla protein and blended it up). While it was tasty I’m really excited to try some of these healthier options for pumpkin recipes.
Exciting news! It may take some time to actually happen but we will be adding a 4 legged workout partner to our family 🙂 I have been harassing hubby about this pretty much since we’ve been dating and we’ve finally come up with a good compromise for both of our wants when it comes to a dog in the family. Since we are currently in an apartment some breeds aren’t allowed so it took some time and research to find a dog we could rescue, that is big enough to take on runs etc but gentle enough for an apartment. We put in an application today to rescue a Cane Corso so, fingers crossed it will all work out and in the next couple weeks we’ll have a new member of the family.
Yesterday I did a (very) short home workout for biceps and back:
3 sets of:
- 20 bicep curls
- 20 push-ups
- 20 resistance band pull-aparts/shoulder squeezes
3 sets of:
- 10 single leg hammer curls/side (balance on one foot and curl)
- 20 resistance band rows
- 20 weighted crunches
Then I went to physical therapy so did 10 min on an exercise bike and ankle/leg drills
Today I’m going to do legs but I have PT again tonight so it will be focusing on drills and muscle groups that don’t get as much use in my therapy drills.