My Pregnancy Workouts

I thought about including this in the last post, but I figured if someone was looking for just pregnancy workouts, they wouldn't want to read through all my body image whinging first. Here is a look at my workouts from last week.

Keep in mind, everyone's fitness level prior to pregnancy is different. Just because I can do these workouts does not mean all pregnant women can or that I'll even be able to do them a week from now. I talk with my doctor about all of these exercises at each appointment (every 4 weeks). However, my confidence in their understanding of my workout regimen is not incredibly high.

That being said, here are some rules I always follow:

1. If it starts to hurt or feel uncomfortable, stop.
2. Always be sure to breathe. I never hold my breath while lifting any weight and I make sure I can talk (not gasping, actual talking) while doing cardio.
3. No crunches or twisting core exercises (like Russian twists)
4. I do not lie flat on my back anymore. This is more due to discomfort reasons; however, many doctors suggest not working out on your back after 20 weeks (or earlier depending) so as not to put pressure on some major vein (don't remember the name). This vein supplies oxygen to your baby (I think, it does something important anyway).

There are some other rules I follow buuuuut I don't recall them at the moment. They've become so ingrained at this point I don't have to think about them.

Sunday
Rest

Monday
Part I: 

12 minute HIIT workout video (with burpee/lunge cardio component). I'll explain any modifications I did below.


Either follow the video above (it is done in real time) or set your interval timer to 50 seconds work, 10 seconds rest. After each exercise below, you perform a cardio component. This involves burpees (no push up) with one lunge (alternating lunges after each burpee). I can still do burpees without losing form or hurting myself. However, I slow them way down. I also start to step my legs out when I get tired.

1. 1 Leg Spider Push-ups ( L&R Alternate)

For the first move, I do not do the push up elevated and I keep both feet planted on the floor. This way, I remove the chance of losing my balance and falling.

2. Squat & Side Out ( L&R Alternate)

For the squat down/side kick, I held a 20 pound dumbell at chest level since I don't have a T-Bar.

3. Side Jump, Push & Knee Tuck ( L&R Alternate)

Again, I do these slow and I step out instead of jump out when I need to.

4. Push Up Jack & Shoulder Tap ( L&R Alternate Shoulder)

I did the first few as jacks, but I was concerned about balance so I switch to just push ups with shoulder taps.

5. Clean & Press & 2 x Shoulder Press

Again, I just used a 20lb dumbbell in place of the T-bar here. Prior to pregnancy I would use waaaay more weight; however, as the pregnancy has progressed, the amount of weight I lift (particularly over my head) has diminished quite a bit. I pay very careful attention to form, and I do not hold my breath at any point.

6. Touch Touch, Punch Punch, 1 Push-up Plank

Her form gets really crappy the more tired she gets. This one does not require any modifications for me (yet, haha). Again, form is key.

Planks, burpees, and push ups are pretty much the only core work I get these days since traditional crunches and twisting motions (like Russian twists) got the nix awhile back. I'm sure my expanding belly will determine how long I can continue doing planks.

Part II
2 mile run

Tuesday
Part I: Weight training video



1. Bicep in & Out  10
2. Tricep kick backs 10
x3

3. Bent Over Row 10
4. Chest Press 10 (I do push ups since I can't workout on my back)
x3

5. Shoulder Press 10
6. Bent Shoulder Flys  10
x3

7. Squats & Press – 10 Total
8. Lunge – 10 Total
x3

Part II:
This one requires two sets of dumbbells. Your max (my preggo max is 20 lb DBs), and then a lighter weight you can immediately repeat the exercises with without needing to stop (for me, this is 10 lb DBs). I actually require three unique sets as my triceps cannot kickback as much as my biceps can curl. So I use 20s, 10s, and 8s.

8 Curls (20lb DBs)
8 dips (bodyweight)
8 hammer curls (20 lb DBs)
8 tricep kick backs (10 lb DBs)
8 Curls (10lb DBs)
8 dips (bodyweight)
8 hammer curls  (10lb DBs)
8 tricep kick backs (8lb DBs)

Shake it out

6 Curls (20lb DBs)
6 dips (bodyweight)
6 hammer curls (20 lb DBs)
6 tricep kick backs (10 lb DBs)
6 Curls (10lb DBs)
6 dips (bodyweight)
6 hammer curls  (10lb DBs)
6 tricep kick backs (8lb DBs)

Shake it out

4 Curls (20lb DBs)
4 dips (bodyweight)
4 hammer curls (20 lb DBs)
4 tricep kick backs (10 lb DBs)
4 Curls (10lb DBs)
4 dips (bodyweight)
4 hammer curls  (10lb DBs)
4 tricep kick backs (8lb DBs)

Part III
10 minute jog

Wednesday
Part I:

#9 I do standing ski ab hops P90X style, not on the ground like you see in Insanity. #12 I swap out with bird dogs, #16 becomes high-low planks, and #20 I do plank punches instead. Basically, if it calls for a crunch, I do some kind of plank variant instead since my doctor says those are still fine.

Part II 
2 mile run

Thursday
Part I:
This is similar to Tuesday's workout but with a focus on shoulders and back. I included what weights I used. This one, I don't decrease the weight for all the moves since 20 lbs is kind of a joke for one arm DB rows. I used to use heavier weights, but I've been advised to not use more than my 20 lb DBs.

8 push ups
8 military press (20lb DBs)
8 one arm DB row (L and R so 16 total, 20lb DB)
8 in and out raises (10 lb DBs)
8 one arm DB row (L and R so 16 total, 20lb DB)
8 military press (10lb DBs)
8 one arm DB row (L and R so 16 total, 20lb DB)
8 in and out raises (8 lb DBs)
8 one arm DB row (L and R so 16 total, 20lb DB)

Shake it out

6 push ups
6 military press (20lb DBs)
6 one arm DB row (L and R so 16 total, 20lb DB)
6 in and out raises (10 lb DBs)
6 one arm DB row (L and R so 16 total, 20lb DB)
6 military press (10lb DBs)
6 one arm DB row (L and R so 16 total, 20lb DB)
6 in and out raises (8 lb DBs)
6 one arm DB row (L and R so 16 total, 20lb DB)

Shake it out

4 push ups
4 military press (20lb DBs)
4 one arm DB row (L and R so 16 total, 20lb DB)
4 in and out raises (10 lb DBs)
4 one arm DB row (L and R so 16 total, 20lb DB)
4 military press (10lb DBs)
4 one arm DB row (L and R so 16 total, 20lb DB)
4 in and out raises (8 lb DBs)
4 one arm DB row (L and R so 16 total, 20lb DB)

Part II
16 push ups
16 alternating runners lunge with push ups
16 bird dogs
16 elbow plank punches
16 reverse lunge with reach
16 good mornings
16 side lunges
16 elbow plank + alternating reach toward the ceiling
16 burpees (no push up)

Part III
10 minute jog

Friday
2 mile run
5 minute stretch (and potty break because my preggo bladder is the size of a dime)
2 mile run

Saturday
Rest

This may seem way too intense to some people (or way too easy to others), but again this is based on my fitness level prior to getting pregnant. All of these workouts take me about 30-35 minutes , which is a much shorter duration than my workouts used to be (45-60 minutes). My intensity level is significantly lower than it used to be as well (i.e. 10 minute mile pace vs. sub-8 minute mile pace, reduction in dumbbell weight, etc).

For those of you mommas and momma-to-be's who also did crossfit prior to pregnancy, I found out about this great site from my husband: http://www.crossfitmom.com/. It has excellent suggestions for how to modify certain exercises.

My Health and Fitness Posts from Around the Web

Want to see some of my articles published elsewhere on the net?

Best Nootropics for Gaming
Video games are a popular way to spend free time, but it’s not always the relaxing experience you anticipated. Some games, no matter how many walkthrough guides you reference, seem impossible to beat. After hours of button mashing, taking breaks, and swearing, you might eventually get lucky and complete your objective. However, this Cro-Magnon approach to gaming achieves little other than frustration and carpal tunnel. There are better ways to improve your gaming prowess so you can enjoy your video games rather than cursing at them.

How to Improve Memory
There are a few steps you can take to improve your memory before turning to nootropic supplements. First, get plenty of sleep. Whether this is six hours or eight hours per night depends on the individual. Other simple measures to improve your memory include getting adequate exercise and reducing sources of chronic stress.

Top 5 Nootropics of 2014
As we close in on the first third of 2014, it is high time to take a look at the trends happening in the nootropic community. While some individuals will be proud supporters of the lesser known nootropics, there are a few that are tried and true with scientific studies to back up their results. Here are the top five nootropics according to our customer reports.

Austinite's Fat Loss Stack: Why it Works and How to Make it Better

When it comes to weight loss, making your own supplement stack can be difficult, especially if you aren't sure what works, when to take it, and other tricky factors. There is also considerably more to weight loss than merely popping some pills and calling it a day.To clarify the weight loss process for you, we're going to cover a popular fat loss stack and tell you what's in it, why it works, and what else you need to do to ensure that your weight loss journey is a successful one.

Top 5 Myths About Women and Weight Lifting
1. Women Who Lift Weights Heavier Than a Chihuahua Turn into MenSee those dumbbells over there? Go pick those bad boys up. Oh you don't want to lift weights because they'll make you manly? Well I got news for you sister, your glutes need some weighted squats. The treadmill is not cutting it and it will not get you toned

How to Cap Your Own Nootropic Pills and Blends

There are multiple methods to capping your own blends; however, many of them are shoddy and produce inferior results. An excellent post on reddit provides a detailed explanation on the materials you need and the best method to get the most accurate nootropic blend.

10 Things That Only Happen at Planet Fitness

Planet Fitness has gotten a lot of positive press by pairing up with the TV show The Biggest Loser. Its judgment-free attitude is appealing to many who are new to the gym (unless, of course, you dare to grunt; then they will have the police escort you off the premises). However, there may be a few other flaws in their plan to help you get fit. Here are our top 10 offenders.

Beta Alanine and Citrulline Malate for Lean Muscle Gains
Even the most dedicated gym member will face the dreaded plateau. Whether you are stuck at a certain weight for your lifts or struggle to finish your reps, it is frustrating to not see forward progression. Sometimes, your muscles burn out and refuse to cooperate, other times you are simply too sore from previous workouts. So how do you improve?

A Review of BeachBody Programs Focus T25, Insanity, and P90X
We've discussed various at home exercise routines before. We've even poked fun at a few. However, the lure of sleeping in instead of spending time driving to the gym is powerful. If you've been thinking about ending your relationship with the gym in favor of working out from home, then you've probably considered a BeachBody program. However, there are numerous BeachBody programs, and many people feel intimidated and uncertain where to start. While there are a multitude of BeachBody programs, we are going to focus on three popular iterations: Focus T25, Insanity, and P90X.

Top 5 Signs You are New to the Gym - Bro Science Edition 

Joining a gym is a great thing you can do for your health and fitness. However, it can also be a daunting task. There is this misconception that you must already be fit to use a gym. The ripped men and women can certainly be intimidating, but the odds that they are watching you is unlikely. Unlikely, that is, unless you commit many rookie mistakes. Most committed gym goers are focusing on their form, trying for new PRs, and so on. They will only honestly take notice of you if you do something incredibly annoying, stupid, dangerous, or some combination of the three. So, here are some of the biggest newbie mistakes often seen in the gym according to Bro Science.

What Your Exercise Regimen Says About You 

When it comes to fitness, there isn't any right style; however, the internet would have you believe otherwise. From crossfit to pole dancing, there are many fads out there that will clearly withstand the test of time, while others will thankfully (hopefully?) fade from memory. That being said, there are advocates and detractors of any type of fitness regimen. Here are some of the extremes.

How NOT to Take Your Pre Workout Supplement 
There are a lot of How To's out there when it comes to supplementing, lifting, and succeeding with your gym routine in general. However, you don't often see the other side of that coin: How not to supplement. Believe it or not, there are some fairly large fails when it comes to pre workout supplements and we are here to demystify them for you.

Eat Right, Exercise, Die Anyway or Lies the Internet Tells You

I really need to lay off the LifeHacker blog posts. Much like with BuzzFeed and Cracked, I find myself going down a black hole of information nuggets doled out in numbered lists.  "23 Things Only Ladies With Big Boobs Will Understand" "4 Ridiculous Things No One Tell You About Being an Adult" "73 Is the New Retirement Age for Today's College Grads" After weeping inconsolably about my lack of retirement before I become a geriatric, I ultimately wound up reading "10 Health Myths That Just Won't Die, Debunked by Science," and was mildly amused by the utter nonsense people believe.

Insanity vs P90X vs Crossfit and My Results

Almost a year ago I posted my Insanity before and after results. I was happy with them at the time, but I was still nowhere near where I wanted to be. I also didn't really understand how fitness and nutrition really worked. I knew it was calories in vs calories out, but I didn't really pay attention in the beginning to the kinds of calories. Now I track fats, protein, and sodium as well (and sort of sugar, but not really since I don't have a sweet tooth--my issue is salt, so I pay more attention to that). There is obviously more to fitness than those factors, but those were the factors I let slip the most. I think it was those factors there were keeping me from where I wanted to be as well.

I gained a good bit of the weight back over the holidays and I got super mopey about it. My husband was also about to leave for 9 weeks for training so I was mega down in the dumps about that as well. I also decided that it was time to get back on the fitness horse for real. In the 12 weeks of P90X I lost 14 lbs and a good bit of inches.

Once I completed P90X, I moved onto crossfit workouts and I love them. I feel like I did the various workout programs in the best possible order to set me up for success. Insanity got me back in cardio shape, P90X built lean muscle and helped me annihilate fat, and crossfit has given me the variety to stay focused (and not get bored) while maintaining my weight. The first column contains my post-insanity results, the middle column is my pre-P90X results (my numbers went back up since I slacked over the holidays), the final column is where I am now (same as my post P90X results). I've maintained my weight and results for 5 months now! Woo!

Neck: 12.5
Waist: 27.5
Hips: 37
L Thigh: 20.5
R Thigh: 20.75
Wrist: 5.5
Forearm: 8.75

Neck: 12.5
Waist: 28
Hips: 37.5
L Thigh: 21
R Thigh: 21
Wrist: 5.5
Forearm: 8.5

Neck: 12.25
Waist: 25.5
Hips: 34
L Thigh: 19.5
R Thigh: 19.5
Wrist: 5.5
Forearm: 8.25

I am freakishly ecstatic about my triceps. You don't even know. In regards to the different programs, I would say Insanity is for beginners since there are no set reps--you just do the number of reps you are comfortable doing (but take it easy if you have no exercise experience, I'm not an expert nor a doctor so I can't really say what is safe for any given individual), P90X is for intermediate fitness enthusiasts (if you use lighter weights and elastic bands) to above average fit individuals (if you heavy up the weights and can do pull ups). Crossfit is technically for anybody. Some workouts are basic enough for even the laziest couch potato, others will make grown men cry. It all comes down to knowing your body, what it is capable of, and when to stop.

Some pros and cons:

Insanity Pros: No prep required for a workout, just pop in the DVD, most workouts are 45 minutes or less month one and about an hour month 2, calendar to track your workouts, and a nutrition guide.

Insanity Cons: Some moves cannot be altered for those who cannot perform them yet. My biggest beef with the program looking back is it is super cardio-based. A lot of people are stuck in the mind set to lose weight they need to do cardio, cardio, cardio but I saw my best results after lifting weights. Muscle burns fat, so build some! That's why I think Insanity is a good starting block for most individuals.

P90X Pros: Again, no prep, calendar to keep track of your workout schedule, and a kick-ass nutrition guide with meal ideas that look awesome, involves weights and really picks up the intensity.

P90X Cons: They're all around an hour (some even a bit longer like the yoga day) and you will have to buy weights. I know I just said weights are a good thing, but for those who do not want to or cannot spend the extra cash, this can be a negative of the program.

Crossfit pros: the WODs are nearly endless, go onto pinterest and you will see tons of them all over the place. Many can be tailored so they do not require equipment if you don't happen to have access. The variety is what really trumps here as you can only hear Tony Horton caw like a pterodactyl or listen to Shawn T say "Pump through it!" so many times before you want to strangle them both. Plus, if you do it on your own, this can be totally free for you if money is tight.

Crossfit cons: While doing it on your own can be free, if you want a membership to a crossfit gym, you are going to need to shell out a decent chunk of cash (more so than your standard gym). Plus, doing it on your own can be intimidating or even dangerous if you don't know proper form. Also, having to go on the hunt for a workout (or plan your own) can result in not working out for the day if you didn't plan ahead. If you do opt for the membership though, you get the super bonus of 1-on-1 time with trainers who will help you with form. Just make sure to do your research first and read reviews for the gyms in your area.

You can also check out my review of Focus T25 here:

Something else that is often overlooked by beginners (or those who just like to eat all the time like I did a few months ago) is nutrition, which is a huge part of successful weight loss and maintenance. Check out my blog for other recipes along with the corresponding nutrition info. I've also put together some crossfit WODs of my own that require little to no equipment, so take a look for examples and ideas, good luck!

About Samantha Bookwalter

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Samantha Bookwalter is currently Associate Web Content Manager for Health Supplement Wholesalers. She specializes in web editing, copyediting, SEO, HTML, CSS, and other web-related acronyms. Samantha has an affinity for health and fitness; in her free time she enjoys working out with her husband and researching recipes that are not only healthy but delicious too.

Butt and Gut WOD

So I decided to focus on the muscles in my body that I want to be super toned. One day I will have a six pack dammit. I meant, wth, why is it the top 4 are super defined and the bottom two are just all like, "Yea, we know you do lower core workouts, but we don't care. We're not coming out. Neener, neener, neener."

Oh well, I'll crack the code on that one another day.

On the other hand, I'm super proud of my glutes. I went through Insanity, P90X, and now crossfit style workouts and it wasn't until about a week ago that I even looked at my butt since probably Halloween. I mean, I'd seen it in clothes (but looking good in clothes and looking good naked are two completely different things) but for the first time in a long time I donned a bathing suit to go to the beach. My reaction was pretty much this:

Squats, seriously, do wonders for the butt region. DO ALL THE SQUATS...anyway. So at work I've started making those pins since they are in the health and fitness industry. Here is the latest one, which can be found on this blog post as well.

 

So there it is, your core and glute WOD. 

Total Body WOD

My husband brought this WOD home to me a few weeks ago. It took me 22:15 to do the whole thing, and then die afterward...or go for a run, whichever. In other news that apparently only I care about (rest of the world, why u no interested in my fitness?), I can now do ~6~ pull ups. Your jealousy is overwhelming.

Anyway, here it is without further ado, the total body WOD:

Those 3 max set of dead hang pull ups were killer. I warn you, your max after the 4 sets will not be your max from a fresh start. I was all jello and lame-sauce after them and could not crank out nearly as many.

Good luck!

Cardio & Strength WOD

I realized I tend to either get hyper focused on strength training or cardio and I never really mix the two, which is what inspired today's WOD:

I originally planned on doing this one later today, but seeing as there is a tropical storm passing through causing bucket of rain and tornados to appear, I think I may be staying indoors. I do have a treadmill, but ug I hate that thing. Oh well. I guess I'll just have to suck it up and use the dang thing. Not sure what the hubs is gonna do though. His stride is way too long for it.

As you may or may not have realized, I post these on my pinterest as well. There are tons of other workout routines on that board, so be sure to check it out for more ideas.

Speaking of fitness boards, what is it with most pinners and their inability to pin real workouts? They have tones of motivational images but no actual routines to follow. It is one of my biggest pet peeves when it comes to pinterest. I don't care if people want to have pictures that motivate them, but, seriously, label the board as such. Fitspiration, My Motivation, etc are all acceptable title. I Workout, Working on My Fitness, etc leads me to believe there will be workouts. If I don't see them, I get irritated (which is why I started making my own workout graphics in the first place. I've actually written an entire article on the issue:

#1 Reason Pinteresters Fail at Pinterest.

But enough of my blather, you have a workout to do ;)

Work Those Glutes/Abs - Crossfit Light WOD

Here is one I put together meant to focus mainly on the glutes and abdominals. Other parts are incorporated to give them a break, but still. The picture says to repeat 3 times, but do more if you are feeling particularly ambitious or compliment it with another one that I've posted, such as the abdominal circuit.

50 mountain climbers
40 bridges
30 squats
20 lunges total
10 burpees
1 minute plank

3 rounds, AFAP

Abdominal Circuit

So this isn't really a full workout, it's meant to be in addition to another workout. I like to put together circuits so I can mix them to keep workouts interesting.

Here's a brief explanation of the moves. Sit ups everyone knows. For oblique v ups, you lie on your side and bend slightly at the waist to create a 30 degree angle. If you are on your left side, lay your left arm on the floor and put your right hand behind your head. Making sure to keep your legs straight, lift your legs off the ground and bring your torso toward your legs. Once you begin, try to keep your shoulder and feet off the ground. If you can't that's fine, just work towards it.

V sits require you to sit with your knees bent into your chest making sure your feet are off the floor. You can either keep your hands behind your head or extend them out in front of you. Then you will lean back and extend your legs straight out. Pull your legs back into your chest; this is one rep.

Alternate heel touchers require you to lay on your back and bend your knees. With your feet firmly planted you will raise your shoulders off the ground like you are doing a crunch. Then you crunch to the left and touch your heel. Staying up in the crunch position, you reach over to the other side and touch that heel. Each touch is one rep.

Most also know bicycles and scissor kicks.

Pulse ups require you to lie flat on your back with your legs straight in the air. Keeping your hands by your side, thrust your feet into the air, taking care to keep them as straight as possible. Do not thrust them over your head, try to make sure your feet never cross over your belly button.

Russian twists are also pretty standard as are planks. If there are any moves here that I did not explain or you would like a better explanation, Bodybuilding.com has tons of pictures and explanations.

That brief explanation was not so brief haha.

Workout cross-posted  to www.healthsupplementwholesalers.com

Crossfit WOD 2

Well here is another one. I've done this one a few times before. I usually just do max pull ups (for me that's 5) then 45 seconds of squats, another round of max pulls ups, 45 seconds high knees until I get to 25 pull ups. Then I move on to the curls and tricep stuff. Time will differ for most. If you are looking to gain muscle mass, stick with a heavier weight and 10 reps, if you want to get lean get a lighter weight for 12-15 reps. On the last 3 reps you should feel the burn. I also take 30 second breaks in between, but go with what ever is comfortable for you (just don't take too long of a break, otherwise not much is going to happen).

Crossfit Light WOD

So I've progressed beyond your traditional cardio, light weights, whatever people do before their actually really fit phase, but I'm not at the point to really be able to do crossfit workouts. I'm close to being able to take on some of the girls (I'm looking at you Cindy), but not quite. Yesterday I met one of my first bench mark goals, and I'm pretty stoked about it.

I can do 5 pull ups in a row. Oh yes, I am a beast. Well not really, but it was my first big goal. Considering 2 months ago I could only do 1, I am thrilled.

Anyway, I can't reliably do 5 in a row over and over again, so I've been doing my own version. I just require myself to get 5 pull ups before I move on to the next part of the circuit (so the first time I get all 5, then the next time I'll get 4, take a break for 15ish seconds then get the last one before moving on, hopefully that makes sense).

So here is the workout I did yesterday and turned into a fancy graphic just for you:




It took me about 21 minutes, and that too me is just not a long enough workout so I did some shoulder stuff as well:

3 rounds of each before moving on to the next move. 15 reps, 30 second break in between.

Military press
Side raises
Upright rows
Front raises
Shrugs

That got me to about 36 minutes, which is still short of where I like to be (40-50 minutes), but it's acceptable.