workout manual weeks 33 to 40 - pregnancydietexercise.com...friday workout – 2 to 3 rounds warm up...

Workout Manual

www.PregnancyDietExercise.com

Complete Guide Week 33 - 40

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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 33 – 40 Monday

Workout Week 33 – 40 Tuesday

Workout Week 33 – 40 Wednesday

Workout Week 33 – 40 Thursday

Workout Week 33 – 40 Friday

Workout Week 33 – 40 Saturday

Workout Week 33 – 40 Sunday

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Week 33 - 40

MONDAY

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


Exercising is important for you and your baby; even at this stage of your pregnancy where it gets more difficult to move around. Take it easy though. Listen to your body. Use bands with light resistance, especially for the combination exercise Squat + Shoulder Press. If you do not feel up to it today, do Yoga or Swimming instead.

This month’s circuit training: Perform each exercise listed below in one go with no or very little rest in between exercises. Start with Squat + Shoulder Press 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 1-2 more times for a total of 2-3 circuits. Remember to slow down. Stay well within your limits!

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Exercise Reps / Time Comments

Squat + Shoulder Press 8 Stand on resistance band

Bicep Curl + Triceps Push back 10 each Use band (2 x biceps plus 2 x triceps)

Forward Lunge 8 each side

Core Twist 10 each side Don’t move arms – move Torso.

Leg Adductor Leg Abductor

10 left side 10 left side

use resistance bands, door anchor, Hold on a chair

Leg Abductor Leg Adductor

10 right side 10 right side


Front Shoulder Raise 10 Stand on resistance band

Kneeling Leg Lift 10 each side Keep leg straight

Plank Knee Plank

5 seconds 25 seconds

After plank, rest for 3 minutes and complete 1-2 more circuits.


Monday Workout – 2 to 3 rounds

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

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

MONDAY Week 33 - 40


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At this stage of your pregnancy you will probably most enjoy swimming as it makes you feel weightless in the water and keeps you cool. Keep in mind that you are not in the water to break any records, so take it easy!

TUESDAY

Complete 3 rounds. Don’t forget to warm up before you start and to cool down and stretch after your workout (include kegel exercise).

Tuesday Cardio - 3 rounds

Exercise Time Intensity

Warm up: Slow breaststroke swim

3 minutes 3

Medium Intensity: Faster breaststroke swim

30 seconds 6

Low Intensity: Slow 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 33 - 40


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Week 33 - 40

WEDNESDAY www.PregnancyDietEXERCISE.com

What is good posture during pregnancy? Posture is the position in which you hold your body while standing, sitting or sleeping. Good posture for standing is to hold your head up straight, your shoulder blades back and your chest forward. Knees should be straight, but not locked. Pull in your stomach and keep your pelvis in a neutral position. Good posture for sitting is to sit up straight with your shoulders back and your buttocks touching the back of the chair. Keep hips and knees in a right angle, both feet on the floor. Keep your shoulders relaxed. Good posture for sleeping varies. Choose whatever feels comfortable, but avoid sleeping on your back or on your stomach. Laying on your left side improves blood flow to your baby. Try using a pregnancy pillow between your legs for support.

Your Wednesday workout is the same as your Monday workout, except we add 1 more repetition.

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Plank Knee Plank




Wednesday Workout – 2 to 3 rounds



Week 33 - 40

WEDNESDAY www.PregnancyDietEXERCISE.com

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It is physically and emotionally beneficial for you to walk outdoors. Enjoy the fresh air. Take it easy. If you do not feel like walking fast, just go for a light walk around the block.

THURSDAY

Walk fast at intensity 7 for 30 seconds. After that fall into a slower walk (intensity 4) for 60 seconds. Complete 3 rounds. Don’t forget to warm up before you start and to cool down and stretch after your workout (Do your Kegel exercise).

Thursday Cardio - 3 rounds

Exercise Time Intensity

Warm up: Fast walking

3 minutes 3

Medium Intensity: Fast Power walking

30 seconds 6

Low Intensity: Light Power walking

60 seconds 4

Cool down: Walking + stretching

3 minutes 3

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

Week 33 - 40


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Week 33 - 40

FRIDAY

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


Today’s exercises are the same as on Monday and Wednesday, but we are increasing the number of repetitions by one. The number of rounds are the same.

Proper Breathing Techniques for your strength training The most important rule when working out, especially when lifting weights (yes, your resistance bands count as weights), is to NEVER HOLD YOUR BREATH. Exhale on exertion and Inhale as you are relaxing. For example when you do forward lunges, you inhale as you bend your knees to go down and you exhale as you push up. Always inhale through your nose and exhale through your mouth.

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Plank Knee Plank




Friday Workout – 2 to 3 rounds



Week 33 - 40

FRIDAY www.PregnancyDietEXERCISE.com

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Saturday is your Yoga day! All poses are the same as last week. The session will take about 25 minutes. Just follow along the video from the Premium Package.

SATURDAY

YOGA

Week 33 - 40


What if I am too tired to exercise? If you do nothing at all – do Yoga and especially the Kegel exercise. It will help you during labor and child birth. If you are feeling unusually tired consult your doctor before continuing with any exercise, including Yoga.

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SUNDAY Week 33 - 40


Get ready for the hospital! Minimum 2 weeks before your due date, you should get your hospital bag ready. Ideally have two bags, one for labor and one for the hospital stay afterwards. The second bag should include things for you AND for your baby. If you are having a home birth, put all the things in one place which is easy to reach.

Here at the most important things: For labor pack your insurance card, hospital card and picture ID. Bring eyeglasses instead of contact lenses. Pack toiletries, nightgown and socks. For relaxation during labor try to use meditation MP3s or CDs. After delivery you’ll need a fresh nightgown, nursing bras and loose clothing. Your going-home outfit should be loose and comfortable. For the baby you’ll need an infant car seat, baby cloths and blanket. Click here for a complete printable list of what to pack.

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workout manual weeks 33 to 40 - pregnancydietexercise.com...friday workout – 2 to 3 rounds warm up...

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