Monday, January 2, 2012

Scott's "I don't care how pregnant you are" 3rd Trimester Circuit Workout

Lately, I've been feeling overly...well...PREGNANT.

At 29 weeks, my belly is already huge (although it always gets huge - I'm a little person) and I have begun to get knowing looks from formerly pregnant women everywhere.

I'm met with, "How much longer?" comments almost everywhere I go and then enjoy watching their expressions change from shock to realization and finally to pity when they hear three more months.  Oh, especially if I have my two little helpers with me. 

Over the holidays, I took a week and a half off from the gym.  It wasn't voluntary, as we had days on end of sickness combined with company and topped off with days it was just plain closed.  The week before Christmas, I only did cardio, as I needed the mindless escape of the treadmill and HGTV for an hour.  So I thought today, Monday January 2, would be the perfect day to begin a new lifting routine.

I googled researched third trimester lifting ideas and, while there isn't a ton of information to find, I did come across evidence that I could still strengthen my core, in the form of planks and cable work, although most of the lifting seemed a little too elementary for what I was looking for.  

My husband to the rescue, Scott whipped up this circuit for me and, I have to tell you, I am disappointed that I didn't start something like this sooner.  My heart rate stayed elevated for the entire time and I broke a great sweat, but not in a "I think I might die or have this baby right here" sort of way.  I haven't been doing the stairmaster, as it's not the most comfortable piece of machinery for me right now, but he encouraged me that the picking up and down of my legs would help my hip flexors - and even at the lowest setting, he was right. 

Sometimes you need someone outside your self-pity bubble to put a challenge to you regardless of your situation...well, at least I do.  And I have to say that Scott  is not only my top supporter but my top challenger as well.  

I think even if you're not 29 weeks pregnant, this might be something worth looking into, if you want a full body workout.  This took me about an hour to complete and I didn't take any breaks once I started.  Feel free to increase the intensity from my mediocre weights!

Scott's "I don't care how pregnant you are" 3rd Trimester Circuit Workout

Stairmaster - 10 minutes (Ours is the large kind that the stairs actually move and you have to pick your feet up)
Kettlebell Swing - 2 x 50 reps (I used the lightest Kettlebell I could find - close to 8 lbs.  You stand with your feet a little wider than shoulder width apart and, holding the weight in both hands, bend your knees slightly to swing it between your legs and then, keeping arms straight, straight up in front of you while straightening out your legs.)

First Round (go through 3 times)
DB Deadlift - 20 (I used 10 lbs)
Alt DB Shoulder Press - 20 (I did these standing with 5 lbs)
Bird dog Complex - 10 per limb  

Second Round (go through 3 times)   
DB Incline Bench - 20 (I used 10 lbs)
Seated Row - 20 (This machine was actually taken so I modified this to reverse pulldowns at 37.5 lbs.)
Split Squat - 20 (I did these without weight but placed my back foot on the bench.)
Plank - 30 seconds (First round to the front, second to the side and third to the other side)

Stairmaster - 10 minutes

Towards the end of my second round of kettlebell swings, a woman walked past me with a medicine ball and asked if I was using the reverse incline bench (since I was standing near it).  I told her no and continued to the end of my 50, as she set up to do some sit-ups with the weighted ball.  When I got done, I turned to her and said, "It was very sweet of you to ask if I was going to do crunches," pointing to my belly.  She took one look at me and busted out laughing.  She said, "I was in such a zone and you were working so hard that I didn't even notice!  I guess you won't be using this for a while, huh?"

For a second there, it was same joy as being carded at the grocery store after the age of 30...or am I the only one that considers that a complement??

Enjoy the workout!! 

1 comment:

  1. You are A.W.E.SO.M.E Annie!!! I only wish I could decode your workout, sp I would know what to do!!! We will have to talk at gymnastics next week :-)