Bodyrock Baby - Week 12

Here we are at 31 weeks pregnant.. I thought I'd give you ladies a leg blast day!! Do the best you can and remember to go at your own pace. In this last trimester you may find you are out of breath much quicker than usual, for this reason I like to give an option of timed workout or volume (where you count the number of reps and take the time you need in order to reach that number) Enjoy and Stay tuned because NEXT WEEK we will be back to LIVE VIDEOS!!!! WOOT WOOT!!!   LEG BLAST 1- Prisoner Squats - Here I am showing two variations, I am doing regular prisoner squats and plyometric prisoner squats. In this workout I did Prisoner squats first then the plyometric prisoner squats right after... However, you may choose to only do the regular P.Squats. -Keep your hands behind your head, feet wide and toes pointing out, squat as low as you can while keeping your head and chest up! Keep the plyo prisoner squats low impact, I am only performing a mini hop, and you will feel that burn that we all learn to love :)   DSC_5337DSC_5338 DSC_5339DSC_5341DSC_5340     2 - Sumo squat with the sandbag  - Holding on to your sand bag or a dumbbell (if you don't have a sandbag) squat down with your feet wide, again toes pointing out, keep your chest up with your shoulders over your hips. You should feel a stretch in your inner thighs, make sure your knees follow your toes. DSC_5342DSC_5343   3- Wide stance Stiff-legged deadlift with the sandbag -  Stand with your feet more than shoulder width apart and your toes straight ahead. Bend over at your hips, keeping your back completely flat! Feel the stretch in the back of your legs, put all the weight on your heels and keep your chin up, looking straight ahead. Squeeze your glutes as you come back to standing. DSC_5344DSC_5345   4 - Butt lift and Fire hydrant- Start on your hands and your knees. Keep your shoulders over your wrists and your knees under your hips. Try not to arch your back, give your baby a squeeze through out this exercise. Keeping your knee bent kick your heel up towards the ceiling (keep your foot flexed) Squeeze your bum, and bring  your knee back under your belly (don't set it down between reps)   DSC_5329DSC_5330 For the Fire Hydrant you will have the same starting position, but this time you will lift your knee out to the side with your knee bent, when you reach your max height kick your leg out straight, then back to starting position. DSC_5331DSC_5332DSC_5333   5 - Curtsy Lunge -  Keep your hand on your hips, step back into a lunge with your right foot stepping behind towards the left (make sure you keep your front foot planted). Come back to neutral then alternate sides. DSC_5346DSC_5347DSC_5349   6 - Skater Jumps -  Skater jumps are similar to the Curtsy Lunge except when you lunge back, touch down with one hand and keep your other hand on your knee for balance, then hop into the lunge on the opposite side. (So you will be performing a slight hop from side to side) DSC_5346DSC_5365DSC_5363DSC_5362   7 - Bridges off the Med Ball -  To safely get into position, sit down in front of the ball, support yourself with your hands, lean back so that your upper back is on the ball. Keep your feet flat on the floor and lift your hips off the ground, push your hips up as high as you can, squeezing your glutes, and repeat. (Just don't sit your bum down all the way between reps) DSC_5366DSC_5368DSC_5369   8 - Pop Squats - Hop into a wide stance squat, squatting as low as you can while keeping your head and chest up. Touch the floor, between your feet with your fingers then hop up bringing your feet together and hop right back into the wide squat. This exercise should be kept low impact, meaning you are not jumping high and landing hard, just perform a mini hop in and out. DSC_5370DSC_5371DSC_5372  

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