Greetings Fitness Friends,
I apologize for the delay as I have promised 5 days of resistance training workouts, great for pregnant and non-pregnant exercisers. Life gets hectic at times with kids and being pregnant myself. I recently just started personal training and am getting adjusted to new changes. I want to bring you great fitness, motivational, nutritional information, grow my readership and am trying my best to update my blog as often as I can!
My Goal at the end of day 5 is to have a full body workout that you can perform all in a day or circuit train with that pertains to your training schedule.
Looking to catch up on the resistance band workouts:
Day 1: Works outer hip, hamstring, quad, bicep
Day 2: Works chest and tricep
Day 3: Working Lat Muscles in the back, inner thigh, shoulders
Day 3: Picture 1: Working latissimus Dorsi: sit up nice and tall and have a slight bend in knee’s. loop resistance band around your feet and adjust resistance as necessary. Pull handle bars back and as you bring elbows directly back squeeze your shoulder blades exhaling and inhaling as you return to starting position.
Day 3: Picture 2: Working your anterior shoulder with an upright row and inner thighs while you pile squat. Make sure your feet are at a 45 degree angle and criss cross your resistance band. as you squat down bring your handles up to shoulder level and release. If you are new to exercise you can take out the upright row or quarter squat here to modify. Inhale as you squat down and exhale as you return to starting position squeezing the gluteus!
New exercisers I would recommend 1-2 sets of 12-15 reps, a seasoned exerciser 3 sets of 12 reps. Circuiting the exercises are also an option. 4 sets of 30 seconds per exercise or 12 reps moving from each exercise with little or no rest. I also recommend starting with the large muscle groups leg, back, and progressing to smaller muscles as you conclude your workout.
Don’t forget to warm-up and cool down! 🙂
Fit Tip of the Day:
Don’t mistake hunger for thirst. Stay properly hydrated it helps our metabolism. Think you are hungry drink an 8oz glass of water first!
Blessings, Live Fit