Happy Sunday! I arrived in Florida yesterday afternoon to visit my grandmother. The weather is absolutely gorgeous here on the panhandle – it was in the low 50s and sunny this morning and is supposed to warm up to 73 today. I forgot to bring a bathing suit but think I’m going to swing by Target in a bit to pick one up. Reading poolside sounds pretty nice!
DECEMBER WORKOUT PLAYLIST
Since December has rolled in quite quickly, it’s time for your monthly workout playlist. I’ve put together three hours worth of tunes to push you through your holiday workouts.
Here it is!
And here is the clickable link to Spotify. Enjoy!
WEEKLY WORKOUTS AT 17 WEEKS
Many of you have inquired about my pregnancy workouts and I PROMISE that a post is coming about modifications I made to my workouts in the first trimester and early second but for today, here is a look at what last week’s workouts looked like for me.
Sunday: 45 minute walk + teach strength
Monday: teach strength + hot yoga class
Tuesday: 45 minute walk + 20 minute treadmill interval run + teach strength
Wednesday: 3 mile run + teach strength
Thursday: teach strength + non-heated yoga class
Friday: 45 minute walk + hot yoga class
A couple of takeaways…
- On a regular week, I am teaching strength 4x/week. On this week, I had to sub an extra class (the Sunday one) since I am taking time off this week. When I teach strength, I do the class with them. I’m not sure how much longer into pregnancy that I’ll be able to teach strength at this volume and will probably cut back to 2-3 classes per week soon and then play it by ear as I progress.
- Walking feels SOOOOO good. The combination of the fall weather and the lack of jostling my bladder is just lovely.
- I wish I could have run a little more last week but I didn’t want to push it with how much I was teaching strength. I’m really trying to LISTEN to my body but I’m so uncertain of how long I’ll be able to run in this pregnancy that I’m trying to soak it up now. Speaking of which…did anyone use a support belt for running as they got later in pregnancy? If so, did it help and which one?
- Yoga is amazing and necessary for stretching my body and calming my mind. It’s helped me so much to feel more normal on a physical and emotional level. I feel about a million times better physically after really focusing on opening up my hips, low back, hamstrings and hip flexors as well as my shoulders and upper back. I HIGHLY recommend yoga (any type that feels best for you!) for any fellow expecting moms. I truly believe it’s also helping with my sleep and being comfortable while sleeping.
*I share yoga flows on this Instagram account and will be documenting my practice through pregnancy!
BODYWEIGHT + DUMBBELL + RESISTANCE BAND 45-MINUTE STRENGTH WORKOUT
Oh and I taught the same strength workout 3x in a row last week (to different classes) and it was awesome so I thought y’all would like to try it out!
1 minute jumping jacks
1 minute air squats
1 minute plank walkout to push up and then walk back to your feet and jump reaching arms overhead
30 seconds bicep curls (light weight, rep it out)
30 seconds overhead press (light weight, for reps)
30 seconds static lunge right (bodyweight)
30 seconds static lunge left (bodyweight)
30 seconds upright row (light weight, for reps)
30 seconds overhead tricep extension (light weight, for reps)
30 seconds side lateral lunge right (bodyweight)
30 seconds side lateral lunge left (bodyweight)
1 minute jumping jacks (option to hold one dumbbell and do dumbbell jacks)
60 seconds dumbbell chest fly (or press, your choice – go heavier)
30 seconds static lunge right side (hold one heavy dumbbell next to back leg)
30 seconds goblet squat
30 seconds static lunge left side (hold one heavy dumbbell next to back leg)
30 seconds single arm dumbbell overhead press right side
30 seconds single arm dumbbell overhead press left side
30 seconds dumbbell donkey kick right side
30 seconds dumbbell donkey kick left side
BICEP COMBO: 30 seconds full range, 30 seconds bottom half, 15 seconds full range
30 seconds tricep kickback right
30 seconds tricep kickback left
1 minute forearm plank
REST 1 MINUTE. REPEAT FOR ONE MORE ROUND.
60 seconds resistance band lateral raise
30 seconds resistance band lunge right side
60 seconds resistance band upright row
30 seconds resistance band lunge left side
60 seconds resistance band reverse fly + air squat combo (squat with arms straight out in front of you, pull across chest for fly as you stand up)
45 seconds single leg deadlift right side
45 seconds single leg deadlift left side
60 seconds dumbbell romainan deadlift
30 seconds dumbbell straight arm crunch right arm (like this but you would only have the dumbbell in the right arm and then the left, other arm is on your hip or behind your head)
30 seconds dumbbell straight arm crunch left arm
60 seconds bicycle crunch
ONLY ONE ROUND OF THIS. YOU ARE DONE!
Here’s a Pinterest/phone friendly graphic…
WRAPPING IT UP…
And that’s all! I’m heading out for a quick run, then to run errands and then hopefully lounging in the sun reading The Woman in Cabin 10. I’m sucked in and LOVING IT!
What’s your favorite type of music to workout to?
How long did you run in pregnancy? What about lifting? Running I’m anticipating that I’ll have to stop at some point…if nothing else because of the peeing! Lifting I’m hoping to continue on a scaled level until the end but we’ll see!
Any suggestions for pregnancy support belts for workouts?
Comment with feedback if you try my workout! 🙂