After a nice relaxing day yesterday, Tracy and I hit the gym hard today. Yay, preggo is working out with me again! She’s a little on the tired side, but still powered through the workout like a rockstar. Last week when we did this workout, we were super sore for like four days afterward. I wanted to do it again because its obviously is awesome lol. Its almost like a super set (where you do a couple exercises all in a row, then rest), but one person is doing one exercise, while the other person is doing the other one. If you’re alone, do both exercises with the reps 12-10-8-6-12, and rest for 30 seconds in between reps, not in between exercises. The short rest gives you a little cardio. Oh, if my weight is too hard for you, please lower it. And if its too easy, by all means crank that sucker up!
- 5 minute warm-up on the treadmill, speed 3.5, incline 3.0
- Squats 50 lbs, plus the bar, 12-10-8-6-12 reps (on 6 we added 10 more lbs to each side, then took them off for the 12)
- Side step squats with a resistance band around your ankles, one step to each side, as many as you can while the other person does their reps (if you’re alone, 12-10-8-6-12 on each leg)
- Dead lifts, 40 lb bar, 12-10-8-6-12
- Hamstring curls on the stability ball, as many as you can until the other person stops (explanation below), if you are alone, 12-10-8-6-12
- Inner thigh: hip adductor with a band, 12-10-8-6-12 (explanation below)
- Wide plie squats on toes, 10 lb weight, as many as you can while the other person finishes
- Lunges, 30 lbs plus bar, 12 each leg
- one leg dead lift, 10 lb weight, 12 each leg
- roundhouse kicks, low then middle, then high, 5 each leg
- abs: arm pull-over straight leg crunch (explanation below), 8 lb medicine ball, 10 reps, 2 sets
- abs: mountain climbers on stability ball, 12 reps, 2 sets
- abs: oblique roll on stability ball, 10 reps, 2 sets (explanation below)
Hamstring curls on stability ball: lay on your back with both feet on the ball, legs straight. Lift your hips and pull the ball toward you with your feet until you read a 90 degree angle, then push the ball back out. Keep your hips lifted the whole time.
Hip adductor with band: Attach a circle resistance band to something stable and place it around one ankle. Stand perpendicular to the stable pole or whatever you’ve attached it to. Legs hip width apart. Pull your leg (the one closest to the stable object should have the band around it) toward your other leg. You should feel it in your inner thigh.
Arm pull-over straight leg crunch: start on your back with your legs straight on the ground and your arms straight over your head on the ground. You should be holding a weight or medicine ball. Crunch up to bring your legs and your arms together, keeping both straight, then bring them back down again. Repeat.
Oblique roll on ball: This is a super hard move and you will feel utterly retarded until you can get it. At least that’s how I feel lol. In plank position, your arms are straight under your shoulders and your feet are up on a ball. Pull your knees (and the ball) in and to one side and then back out to starting position. Repeat to the other side. Again, this is super hard and it takes a while to get the hang of.
Now let’s get sweaty!