Hello Momma, welcome to workout Wednesday!
This week I wanted to focus on some upper body and some lower-body work, while getting in a bit of cardio to get my heart rate up! I did a lot more low key work outs in the beginning simply because I had lower energy levels. As I have been moving through this pregnancy, I’ve had more spurts of energy and I capitalize on them whenever I can. I have noticed many different changes in my body, and how I feel, which is why I have been slowly taking a different approach to my workouts. I have reduced the amount of plank push-ups I would normally include in my workouts. I want to continue them throughout my pregnancy so, as I go along, I will be modifying from plank to push-ups on my knees. I want to make sure that my belly is not coning when doing any form of core/upper-body work. I am trying to still do some work outs on my back, but recognizing that, if I notice I am having difficulty breathing, then it is time to switch to a new way of exercising. Everything I do, I try to listen to my body. At this phase of pregnancy I am carrying an extra weight around that I have never had before. My joints are starting to loosen up, getting my body ready over the next 5 months, to be able to expand and grow, but also give birth. So Momma, make sure you are mindful of this! During pregnancy, our bodies release the hormones relaxin and progesterone, which actually relax our muscles and loosen ligaments and joints to get our bodies ready for labour. All of these changes in our hormones and body can be uncomfortable, as well as, lead to injury. So please be mindful of this while working out and really in every day activities. For this week, I completed exercises on the first step of my stairs. I find bare feet for me are vital to avoid slipping. I actually fell down the stairs at about 8 weeks pregnant because I was wearing socks and trying to move the vacuum to my basement. I learned my lesson and no longer wear socks or vacuum (just kidding, I wish, I just don’t carry it up and down the stairs). So, with that said, if this is not a good work out for you, please do not do it! You can do many of these exercises on flat ground. Notice in the video that I am holding onto a railing or the wall. Always have something very sturdy to hold onto and make sure any raised platform is 100 percent secure. Just remember, we should be doing this in normal everyday workouts to prevent injuries, now our muscles and joints are looser, we may have more issues with balance and our weight distribution is changing, all of these things will impact how your body will function in workouts. It is better to be safe than sorry while carrying your precious cargo. This is a sample stair workout for 16 weeks pregnant! The videos show examples of the written sample to use for reference and I will post the workout breakdown below!
HIITNESS Stair Workout
Each exercise is 20 reps
- Right leg – Step up & lift leg behind
- Left leg – Step up & lift leg behind behind
- Double leg hop (or walk it up if hopping is not an option)
- Step ups – Alternating starting leg
- Double leg calf raises
- Single Left Leg calf raise
- Single right leg calf raise
- Lunges front foot on step
- Pulse Lunges Front foot on step
- Lunges back foot on step
- Pulse Lunges back foot on step
- Toe taps to the step
- Box work (or ottoman if you don’t have that option and it is secure)
- Push ups
- Plank Roll over toes
- Plank half way hold & hover Tricep Dips
- Step ups – Alternating starting leg Step ups & lift back leg
