Week 6 Pregnancy Workout

Still feeling like myself I continued my workouts as usual and even going back to this video I still do the same type of workouts – sans the jumping action as much.

I always start with a warm up at some sort of intensity boost as he time continues.  I usually warm up at a 5 minute steady wattage and make it a goal to increase my wattage/speed for about 20 seconds then revert back to steady pace for 20 seconds and repeat for the duration of the session.  Here’s an example of what my cardio looked like at 6 weeks as well as today at 17 weeks.  If I feel I’m losing my breath or my heart rate is too high, I scale back a notch to catch my breath and try to keep a pretty even breath throughout.

Warmup: 5 minutes Moderate pace (approx. 5 out of 10 exertion)

Increase #1: 5 minutes +10 wattage/+1 speed increase

20 second increase / 20 seconds moderate pace – Repeat for 5 minutes

Increase #2: 5 minutes +20 wattage/ +2 speed increase

20 second increase / 20 seconds moderate pace – Repeat 5 minutes

Increase #3: 5 minutes +30 wattage/ +3 speed increase

20 second increase / 20 seconds moderate pace – Repeat 5 minutes

Increase #4: 3 minutes +20 wattage/ +2 speed increase

30 second increase / 30 second moderate pace – Repeat 6x (3 minutes)

Cool Down: 2 minutes moderate pace

Total 25 minutes

To view the video click here!

Below is a series I did that is quick and great if you are short on time but want to get some glutes and legs in a quick workout.

15 reps each exercise – repeat for 3-5 rounds

15 Plie Squats with lifted heels and leg extension

30 Bench Hops

15 Stationary weighted lunge dips (both sides)

Rest 30 seconds / Repeat 3-5 rounds

Total 12 – 15 minutes

 

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