Amidst the Extra Bulk

36 weeks pregoPhoto: Feb. 3, 2013, 36 weeks prego

We were blessed with sunshine and warmer temperatures this last weekend! It made me miss riding outdoors so much that I decided to try riding my mountain bike in hopes that it would be tolerable.  I lucked out, and managed a lovely ride, although not very  comfortable. Stuck to mostly flat dirt and paved roads, and just road super easy, but was able to last over 3 hours. I am really appreciating that I have managed to stay somewhat fit!

Although I still have great energy, it is tougher than I’ve ever experienced at this point to have the same quality workouts, so I am just trying to maintain keeping some fitness base, knowing that every workout that I do now will only help me to bounce back faster after delivery. My lungs feel constricted, and the weight gain makes me feel heavy and often makes me stiff regardless of the type of workout I am attempting. I feel that it is ok to share that I have gained 30 lbs. As an athlete, this could be mentally challenging, but thankfully, I have been fine with it for the most part, and I’m confident that my baby and I are both super healthy. I am, however, more excited than ever to start working to get back to the normal me in just another few weeks. For now, I’ll continue to eat nutritious meals, and exercise on almost a daily basis.

Last week, I did a leg workout out of Muscle and Fitness Hers that made me sore for 3 days. I love this workout so much that I feel like I should post it for all of you also:

1. Single-leg Squat ~ works glutes, hamstrings : Stand in a Smith Machine, grip the barbell with your right hand, and hold a dumbell in your left hand. Raise your left leg off the floor straight out in front of you, foot flexed, and sink down into a squat until your right thigh is parallel to the floor. Drive through your heel to push up to the start position. Complete desired number of reps and switch legs, before starting next set.

2. Single-Leg Step-up with Knee Drive ~ works Glutes, Hamstrings, and Quads: Holding dumbbells in each hand, stand with your left side next to a flat bench and place your left foot (your driving leg) on top of it. Push through the center of your driving foot, pressing your body straight up onto the bench while lifting your right leg to a 90 degree angle. Reverse the motion to step back down, repeat desired number of reps and switch legs before starting next set.

3. Alternating Jump Lunges ~ works core, glutes, hamstrings, quads, and calves: Starting in a lung position with your left leg forward, jump straight up and switch legs midair, landing softly in lung position with your right leg forward. Immediately push off after landing to start your next jump, continue to alternate legs for desired number of reps and sets.

4. Bulgarian Lunge ~ works shoulders, core, glutes, hamstrings, and quads: holding a dumbbell in each hand, stand lunge-distance from a box or flat bench, facing away from it. Place the top of your foot on the box. Keeping your chest up and your front foot flat, slowly lower straight down into a lunge position until your front thigh is at least parallel to the floor. Drive through your front heel to return to standing. Complete desired number of reps before switching legs and beginning next set.

5. Box Squat: Holding a dumbbell in each hand, with the tops resting on your shoulders and your upper arms parallel to the floor, sit on the edge of a box or a flat bench. Keeping your chest up and your midsection tight, drive through your heels to come to standing. return to sitting and then repeat for desired number of reps and sets.

Enjoy!

Rose

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