Stair and Band Workout at Home

Workin' Out

Sometimes a little fresh air makes all the difference when you’re pregnant, already have two littles running you 24-7 and just NEED a workout for your sanity.

First trimesters suck. During this time, I feel sleepy, emotional and at times light-headed. Everyone keeps saying with the 3rd baby I should show super early…and though I feel my body making changes, and we got to see little baby and it’s heartbeat this week, I don’t feel pregnant yet. Just feel blah.

The fresh air this morning helped wake me up and I was happy to be able to get in my workout before my afternoon exhaustion hit.

I’ve been wanting to use our stairs for a workout for a while now, but our contractors are usually busy in the area, so being as it’s Sunday, I had the stairs to myself!

With the resistance band, I did 5 sets each side of lateral step ups with lateral leg lifts. After that I did 5 sets forward step ups with glute kickbacks. I finished the lower body portion with wide banded squat jumps.

After that I did incline push-ups x 15, spidermans x 20, dips x max, and incline kb row x 10 each. 4 sets.

Ended up being a successful workout, and I felt great afterwards…but I was starving! 🙂

 

Advertisements

Plank Workout

Workin' Out

Planks are wonderful.

They are for the most part low impact. They offer total body possibilities. They allow you to take exercise anywhere and everywhere without equipment. They help build strength, but also posture and balance.

I decided to play around with your average plank and came up with a fun planking workout that was somewhat new to me, and also challenging enough that I was sore the next day from the exercises. These planks however, used added equipment. I did use a step/box and a set of dumbbells.

1. Decline plank with alternate kick through— The goal with these were to keep a tight form, and push my “kick” as close to my opposite elbow I could get without twisting my hips to the point where my core was no longer strong and activated.

2. Plank with front raise— Holding the plank position while lifting a dumbbell forward until arm was straight and parallel to the floor. Then alternate sides.

3. Plank twists— The one exercise in this workout I’ve done many times. From the forearms, twist just enough as you dip your hips. You should feel these in your obliques.

4. Reverse plank with leg lifts— Reverse planks are challenging without adding any extra movements to them. The position of hands are my biggest struggle with these, as after a while, my wrists get tired and achy. From the full reverse plank, lift legs and alternate sides. I noticed that with each leg lift, I had to focus on keeping my glutes and core tight or my hips wanted to fall and break form.

5. Plank with open and push— similar to the front raise, but opening up your body just enough to push overhead rather than up and forward. Again, keep form tight and don’t allow wobbly twists.

All these exercises were done in controlled movements. Never try to go so fast that you sacrifice form in order to finish the reps faster. Each exercise ranged between 12-20 reps. Do 3-5 rounds.