Friyaaaayyyyy!! I’m excited for the weekend. How about you? I have fun plans with Ethan today (water park on my lunch break!!), and Kevin and I have another wedding to attend this weekend.
My parents are babysitting, so while they’re at the house, I may make them pose with Ethan so that I can test my photography skills. Wish me luck! (As if I didn’t steal enough of their time already, right? Whatever – that’s what you get for being retired.)
But enough of that – I want to share a bit about what I’ve been up to in terms of fitness. I have about 30 minutes of physical therapy (PT) exercises that I’m supposed to do daily. Fail. I do it about 4 days/week. Sadly that cuts into my workout time, but here’s what I’ve been managing.
- Monday: morning PT, lunch break arms (DB biceps curls, resistance band curls, lateral raises, DB triceps kickbacks, resistance band pull-down triceps extension, resistance band front raises – I do lighter weight and lots of reps for all these.)
- Tuesday: morning gym (25-30 min bike or elliptical followed by leg press, leg extension)
- Wednesday: morning PT, rest
- Thursday: morning gym (25-30 min elliptical and chest press, chest machine flyes)
- Friday: morning PT and at-home cardio
- Saturday & Sunday: morning PT, followed later by family stroller walk (2-3 miles)
Here’s the Friday at-home cardio. Do each move for one minute. It’s a great routine for both pregnant ladies and new moms too. The low-impact nature of it won’t have you jumping around and waking up your sleeping baby.
Cardio Lunge Back: This “stutter step” is similar. I get in a lunge position, touch one leg back while swinging opposite arm forward. Keep doing these 30 seconds, then switch to the other side. Or you could just do this stutter step from the linked video, but be sure to get low enough to feel some booty burn!
Deadlifts: Deadlifts are hit or miss in pregnancy. I haven’t had much back pain, so they’re fine for me. However, if you’ve had back pain, sub something else – maybe calf raises with biceps curls or biceps curls to overhead press?
Overhead Triceps Extension: For a little extra challenge, do these on one leg. Preggos shouldn’t lift leg high for risk of falling – just a little off the floor is fine.
V-step with Arm Raises: This video hits the nail on the head. I skip the marches in between v-steps.
Of course, make it your own. Don’t like one of the moves? Substitute something else! Too easy? Add more weight. Too hard? Sub in stationary walking/marching during the harder intervals. I use 8-lb weights for this, but you could even grab 2 water bottles if that is best for you.
- I find it’s useful to put on a countdown timer during this that’s large and easy to see.
I think it’s not important to focus on calorie burn during pregnancy but rather to just keep moving. Your joints and muscles were made to move, so that’s going to make you feel better in the long run. However, moving too much or in the wrong way can be bad news. Take it easy on yourself; you’re growing a human!
- What have your fitness routines looked like lately?