workout manual weeks 21 to 24 - pregnancy diet exercise · lets you feel weightless in the water -...

Workout Manual

www.PregnancyDietExercise.com

Complete Guide Week 21 - 24

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Workout Manual

www.PregnancyDietEXERCISE.com

Legal Disclaimer The information presented in this program is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician/obstetrician. Consult your physician/obstetrician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician/obstetrician and/or work with your physician/obstetrician throughout the duration of your time using the recommendations in this program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of PregnancyDietExercise.com there are risks of injury or illness to you and your baby which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against PregnancyDietExercise.com or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

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Contents:

Workout Manual


Workout Week 21 – 24 Monday

Workout Week 21 – 24 Tuesday

Workout Week 21 – 24 Wednesday

Workout Week 21 – 24 Thursday

Workout Week 21 – 24 Friday

Workout Week 21 – 24 Saturday

Workout Week 21 – 24 Sunday

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Now you are already 21 weeks pregnant. Your metabolism increases not only because you are exercising, but also because of your pregnancy hormones. You are burning more calories, which creates heat. Remember to stay cool and drink plenty of water.

Week 21 - 24

MONDAY

This month’s circuit training: Perform each exercise listed below in one go with no or very little rest in between exercises. Start with Backward Lunges and finish with knee plank. After one circuit is complete, take a break for 3 minutes. Drink water or sip on your workout recovery drink! If you can, repeat the same 2 more times for a total of 3 circuits. Avoid overheating and stay well within your limits!

For all workouts you also can do the exercises along with videos from the Premium Package.


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Exercise Reps / Time Comments

Backward Lunge + Rear Wide Shoulder Pull combination 10 use resistance bands, door anchor

both exercises should be one flow

Bicep Curl 10 Fix bands low on the door

Triceps Kickback 10 Fix bands low on the door, no handles

Standing Calf Raise 15 use resistance bands, door anchor

Shoulder Shrugs 15 stand on bands no handles

Seated Leg Adductor Seated Leg Abductor

10 left side 10 left side

use resistance bands, door anchor

Seated Leg Abductor Seated Leg Adductor

10 right side 10 right side


Superman on all 4 10 each side

Plank Knee Plank

10 seconds 25 seconds

After plank, rest for 3 minutes and complete 2 more circuits.


Monday Workout – 3 rounds

Warm Up It is very important to warm up for 4-5 minutes before your workout. Use the warm up video.

Cool Down Please do not sit around after your workout – stretch and cool down. Use the cool down video.

Week 21 - 24

MONDAY www.PregnancyDietEXERCISE.com

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Swim for 30 seconds at medium intensity followed by 1 minute of lower intensity.

TUESDAY

Swimming is a low-impact activity, it keeps you cool and it lets you feel weightless in the water - even you are carrying these extra pounds with you Complete 4 rounds. Don’t forget to warm up before you start and to cool down and stretch after your workout (include kegel exercise).

Tuesday Cardio - 4 rounds

Exercise Time Intensity

Warm up: Slow breaststroke swim

3 minutes 4

Medium Intensity: Faster breaststroke swim

30 seconds 7

Low Intensity: Slower breaststroke swim

60 seconds 4

Cool down: Slow swim + stretching

3 minutes 3

On a scale from 1-10, intensity 1 is being totally relaxed and intensity 10 is an extreme workout.

Week 21 - 24


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Your Wednesday workout is the same as your Monday workout, except we add 2 more repetitions.

Week 21 - 24

WEDNESDAY www.PregnancyDietEXERCISE.com

Can I scuba dive during pregnancy? Although scuba diving might seem like a great way to cool down at this stage of your pregnancy and it also might seem like a low impact sport, it is a big NO during pregnancy. When breathing compressed air under water, gas is dissolved in the body’s tissue. When ascending and time after the dive, this inert gas will slowly leave the body. When you are pregnant, small air bubbles can enter the Patent Foramen Ovale – a hole between the atrial chambers of the heart in the fetus. This can put your baby at high risk of decompression sickness. Furthermore until today it is unknown what damage “micro bubbles” can cause to the growing tissue of your baby.

Avoid scuba diving during pregnancy!

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Plank Knee Plank




Wednesday Workout – 3 rounds



Week 21 - 24

WEDNESDAY www.PregnancyDietEXERCISE.com

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Today we are going back to 30 seconds for your working period, but we are adding one more round, totaling 5 rounds.

Try Nordic Walking today! Complete 5 rounds.

Thursday Cardio - 5 rounds

Exercise Time Intensity

Warm up: Nordic Walking

3 minutes 4

Medium Intensity: Fast Nordic walking

30 seconds 7

Low Intensity: Nordic Walking

60 seconds 4

Cool down: Slow Nordic Walking

3 minutes 3

On a scale from 1-10, intensity 1 is being totally relaxed and intensity 10 is an extreme workout.

When Nordic Walking ensure that your shoulders are relaxed and that the poles are held close to your body. Have a loose and relaxed arm movement, hands opened slightly to allow the poles to swing forward, but behind your body.

THURSDAY Week 21 - 24


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Week 21 - 24

FRIDAY www.PregnancyDietEXERCISE.com

Today’s exercises are the same as on Monday and Wednesday, but we are reducing the number of repetitions. Instead you add one more round.

Lower leg cramps sometimes happen while exercising, sitting or even while sleeping. It was long thought that these cramps are caused by potassium and calcium deficiencies, which is not the case. When experiencing a cramp, stretch your leg, move your foot toward you and massage the calf. This is best done with the help of your partner, who can push the foot upward and massage the calf with downward strokes. This month we are adding the exercise “Standing Calf Raise” to strengthen your calf muscles.

How to avoid lower leg and calf cramps? Although it is hard to avoid them completely during your second and third trimesters, you can do something to strengthen your calves.

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Plank Knee Plank




Friday Workout – 4 rounds



Week 21 - 24

FRIDAY www.PregnancyDietEXERCISE.com

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SATURDAY

YOGA

Week 21 - 24


This is your Saturday Yoga session. It will take about 25 minutes. Just follow along the video from the Premium Package.

Yoga Pose - standing Comment

Mountain pose 2 deep breaths

Standing side stretch Knee bend

Standing side stretch Knee straight

Hand and shoulder Knee bend

One leg standing Knee bend

Standing cat pose Knee bend

Yoga Pose - sitting Comment

Sitting with bottom up Breath slowly

Side stretch Stretch gently

Kegel Improves bladder control

Body Twist Stretch gently

Cat pose Breath deeply

Child pose Relieves back pain

Cat pose circle Extra large circles

Pigeon pose Lay on your side, not on your back

Yoga Pose - lying Comment

Twist body Stretch gently

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SUNDAY

Take a day off, just doing nothing. If you had an ultrasound, you probably know the baby’s sex. Did you think about a name for your baby yet? Here are a few tips: - Ensure that you like the sound of the name. Try to speak it softly, but also harsh. - Pick a name where the last letter is not the same as the first letter of the family name. - Kids can be cruel. Avoid names where other kids might make fun of your child’s name. - If you have a certain name in mind, use the Internet to look up its meaning. - Popular names mean that they are trendy and that many other kids are having the same name. When do I know that I have picked the right name? If you would be comfortable changing your own first name to the one you choose for your baby – then you have come up with the right name!

Week 21 - 24


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workout manual weeks 21 to 24 - pregnancy diet exercise · lets you feel weightless in the water -...

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