I had the opportunity to substitute two exercise classes this week and I had forgotten how much I love to teach. So I decided to blog about my lesson that I taught today, because my students loved it. The routine is difficult, but worth it. Now to give my two bits on how much I love to exercise: Last week, I started attending a prenatal swimming exercise class and I absolutely love it. I couldn't believe how difficult it was, but I highly recommend it for any pregnant women. :)
http://intermountainhealthcare.org/classes/Pages/CalendarDetail.aspx?EventID=11.0.2011-11-10T01:00:00Z ( If you want to learn more about the class)
Side Note: Sorry no pictures today. :) (Nobody wants to see a pregnant lady in a swim suit, nor will I take a picture of myself in a swim suit. :) )
Here is my exercise routine for my Stretch and Strengthen Class:
- Warm Up
- a. Running in place
- b. High Knees
- c. Lunges
- d. Jump Rope
- e. Arm Circles
- f. Shoulder Shrugs
- g. Leg Swings (both sides)
- Plank (4 to 5 minutes)
- a. Plank (center): 30 seconds
- i. 1 push up
- b. Plank (right): 15 seconds
- c. Plank (center): 15 seconds
- i. 2 push ups
- d. Plank (left): 15 seconds
- e. Plank (center): 15 seconds
- i. 3 push ups
- f. Continue until 8 push ups
- Frontal Raises (Shoulder): Repeat 4 x
- a. Lift Right
- b. Lift Left
- c. Lower Right
- d. Lower Left
- i. Repeat 8 X
- e. Lift Both
- i. Repeat 8 x
Stretch Shoulders
- Squats
- a. 1 count down, 1 count up
- i. Repeat 24 x
- b. 3 counts down, 1 count up
- i. Repeat 12 x
- c. 1 count down, 1 count up
- i. Repeat 8 x
- d. 3 count down, 1 count up
- i. Repeat 4 x
- ii. Pulse last leg down for 32 counts ( count with me)
- e. 3 count down, 1 count up
- i. Repeat 4 x
- ii. Pulse last leg down for 32 counts
Stretch Quads
Round 2
- Plank
- a. Start on hands: down on right forearm, down on left forearm, back up on right hand, back up on left hand
- i. Repeat 8x
- Bicep Curls: Repeat 4 x
- a. Lift Right arm, Lift Left Arm, Lower Right arm, Lower left arm
- i. Repeat 8 x
- b. Both arms out, both arms down
- i. Repeat 8 x
Stretch Biceps
- Lunges
- a. Single count: Right/Left Leg: 24 x
- b. Right Leg: 3 count down, 1 count up : 8 x (hold last one down 16 count pulse)
- c. Left Leg: 3 count down, 1 count up: 8 x (hold last one down 16 count pulse)
Stretch Quads
Round 3
- Rhomboid Chest Pulls (Repeat 3 x)
- a. Right back, Left back
- b. Right up, Left up
- i. Repeat 8 x
- c. Both Pull
- i. Repeat 8 x
Stretch Rhomboids
- Side Leg Lifts (knees bent as if sitting in a chair)
- a. Single Lifts: 24 x
- b. Single Lifts with weight: 4 x
- c. Single Lifts without weights
- i. Repeat 4 x
Round 4
- Abs (10 minutes)
- a. Crunches
- b. Bicycle
- c. Butterfly Crunches
- d. Reverse Crunches
- e. Scissors
- f. Superman
- g. Sit Ups: Fast Up, Slow Down
- h. Twist
- i. Leg Lifts
- j. Crunches
- Cool Down: Stretch (5-10 minutes) If you have any questions or want suggestions on how to modify the exercises, please let me know.
