BodyRock Baby Update: Baby Body Transformation from my competition this past September to just over 6 months pregnant .. 3 more months to go!
30 seconds of work with 15 seconds of rest complete three sets each
1- squats with the bag on your back
(start in a standing position with your feet shoulder width apart, and your weighted bag across the back of your shoulders. Squat down as low as you comfortably can making sure to keep all the weight on your heels, pushing your bum back.)
Superset with jump forward squats and two hops back. (Start in a squatted position jump forward as far as you can landing in a soft squat then take two hops back to your starting position)
2- weighted step back lunges.
(Start in the standing position with the sand bag on your back across your shoulders. Step back with your right leg bending your right knee down to the floor well keeping all of your weight on your left heel, return to your starting position and alternate legs)
Superset with alternating jump lunges (start in the lunge position, jump up releasing both legs from the floor at the same time and land in the alternate leg position)
3- Side lunge
(start in the standing position, lunge to your left side using a big stride, put all your weight on your left heel, pushing your bum back.. Make sure your hands are on either side of your left foot ..Return to the starting position by pushing off of your left heel, alternate legs.
Superset with skater jumps (jumping from left to right landing in a curtsy lunge position and pushing off of the leg that is in front jump back to the other side and land in the curtsy lunge position)
4- single leg bridges off the ball
(start lying on the floor with your knees bent and you're right foot on the medicine ball with your left leg extended straight in the air. Raise your hips up as high as you can while squeezing your glutes then bring your hips back down coming close to the floor and pushed back up toward the ceiling)
Superset with single leg glute raises. (start with your right foot on the ball extended in the bridge position with your left leg extended straight up toward the ceiling, next you will lower your left leg down toward the floor while keeping it straight and keeping your hips up as high as you can then return to starting position.)
5- sumo squat
(holding on to your sandbag place your feet wider than shoulder width apart with your toes slightly pointing outward, squat down, bending at the knees, as low as you comfortably can while keeping your chest up and return to standing, starting position.
Superset with plyometric prisoner squats (starting with your feet shoulder width apart toes ever so slightly turned out and your hands behind your head with your fingers linked, squat down, keeping all of your weight on your heels, jump out and land with a soft landing into your prisoner squats again and repeat... Make sure to keep your chest and chin up)