An inside look at My Workouts at almost 32 Weeks!

I decided to log my workout for today and show you all what I have been up to! Now I will say before I show you, I want to say that before I became pregnant I was very active 5-6 days a week of intense HIIT training so my body was already conditioned for these kind of workouts. I do not recommend someone who has not previously been training to engage in this intense of a workout in your third trimester. You can do a version of this that feels comfortable to your own body.
The biggest key to exercising while pregnant is to listen to your body. Our bodies are very capable of telling us if we are pushing ourselves to far or too hard. Some things to look for are being out of breath, excessive sweating, increased braxton hicks contractions, light headed, dizzy, pain, swelling, cramping and bleeding.If you begin to experience any of these symptoms, stop what you are doing take a break, drink some water and decide if the symptoms are causing you to stop, or if its OK to continue. Start slow and make sure to warm your body up a bit before beginning. Always consult your doctor before beginning any exercise program.

My Workout! HIIT Workout 50/10-  interval timer 50 sec on hard work 10 sec rest- 20 min total time

1.) Side step,tap behind and punch- step right foot to the side, tap your left foot behind the right foot and punch with the left hand across your body past your right shoulder. Repeat on the other side.

2.) Step ups w/ hammer curl- step up with right foot on to a stepper,chair,block and tap left foot, at the same time while holding dumbells with palms facing your outer thighs curl then release, then step back down, repeat on other side.

3.) Repeat #1

4.) Repeat #2

5.) Plank hold w/ toe taps- on elbows or hands with body in a plank tap your right toe out to the side bring it back then repeat on the left.

6.) Jump rope- i do either high knees or butt kickers, alternating feet

7.) Kettle bell swing- with feet in a wide stance toes slightly turned out slightly squat and with a kettle bell, a dumbell or a bag with weights hold in front of you squat down and swing through your legs then all the way up in front of you just above shoulder level then back down through legs.

8.) Repeat #6

9.) Repeat #7

10.) Squat with 1 arm shoulder press- holding a dumbbell in one hand to the outside of your leg squat down to 90* then as you come up bring your arm up to perform a shoulder press, as you lower the weight switch it to the other hand a repeat squat then press.

11.) Reverse lunge into front kick w/ toe touch- Step back with your right leg into a reverse lunge and as you come back up swing that leg all the way forward into a low kick and reach with your left hand to touch your right foot/toes.

12.) Repeat #10

13.) Repeat #11

14.) Jump rope

15.) Muscle man- this is a 4 part sequence- holding a dumbbell in each hand start with a straight legged dead lift, as you come up perform a bicep curl, at the top of the curl rotate arms out to the side so they look like a goal post, then do a shoulder press, at the top of the press rotate elbows to forward facing and do a tricep extension. Drop arms back down and repeat sequence.

16.) Repeat #14

17.) Repeat #15

18.) Jump Rope

19.) Alternating wide and regular curls- balance on one foot for 25 sec then switch feet.

20.) Jump Rope

21.) 15 min of cardio of choice- today I did the stationary bike

So this is an example of my typical days workout. I try to do anywhere from 30-45 min 5-6 days a week. Always remember to stay hydrated during any exercise. I do add in just cardio days also where I will do 15 min on the stationary bike and then walking intervals on the treadmill where I vary speed and incline switching it up every 2-3 min. Remember always keep your core engaged during all exercises and pay attention to your form. Never rush through exercises, they are more beneficial performed slowly and properly than quick and incorrect, and you lower your chance for injury. If you are unsure how to correctly perform an exercise please look it up online or feel free to email me with any questions.