Happy Tuesday Friends!
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Herşey Dahil Sadece 350 Tl'ye Web Site Sahibi Ol
Hızlı ve kolay bir şekilde sende web site sahibi olmak istiyorsan tek yapman gereken sitenin aşağısında bulunan iletişim formu üzerinden gerekli bilgileri girmen. Hepsi bu kadar.
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Web Siteye Reklam Ver
Sende web sitemize reklam vermek veya ilan vermek istiyorsan. Tek yapman gereken sitenin en altında bulunan yere iletişim bilgilerini girmen yeterli olacaktır. Ekip arkadaşlarımız siziznle iletişime gececektir.
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Web Sitemizin Yazarı Editörü OL
Sende kalemine güveniyorsan web sitemizde bir şeyler paylaşmak yazmak istiyorsan siteinin en aşağısında bulunan iletişim formunu kullanarak bizimle iletişime gecebilirisni
fit girls etiketine sahip kayıtlar gösteriliyor. Tüm kayıtları göster
fit girls etiketine sahip kayıtlar gösteriliyor. Tüm kayıtları göster
Fitness Inspiration
Pregnancy Workouts - Legs and Shoulders
I’ve noticed that for some women physical activity somewhat goes out the window when they’re pregnant. I’ll be honest, that was one of my questions for the doctor, can I continue to work out and what exercises should I avoid? He gave me the clear with flying colors but it’s especially important to consult with your doctor to know exactly what is best for YOUR body.
The following workout was cleared by my OB to continue throughout my pregnancy. The biggest thing he kept saying to me was “pay attention to your body” and “don’t push yourself too hard”. Pregnancy causes your body to change is SO many ways, I noticed my core strength disappearing first which limited me from the amount of weight I would lift in my legs. Remember that exercise during pregnancy carries MANY benefits for not only you but your growing baby as well.
Legs and Shoulders
Treadmill – walk for 20 minutes
Leg Extensions – 2 drop sets of 15 reps (do max weight for 15 reps , then drop to a lower weight for another 15 reps)
Barbell Squats – 4 sets of 10 reps
Standing Leg Curl – 2 drop sets of 15 reps
Romanian Deadlift – 4 sets of 8-10 reps
Superset 1
One Leg Barbell Squat – 3 sets of 10 reps
Barbell Lunge – 3 sets of 12 reps
Superset 2
Dumbbell Press – 3 sets of 10 reps
Side Lateral Raise – 3 sets of 20 reps
Superset 3
Overhead Shoulder Press – 3 sets of 10
Side Lateral Raise – 3 sets of 20
Superset 4
Reverse Machine Flyes – 3 sets of 12 reps
Face Pull – 3 sets of 15 reps
I'd love to hear from all you pregnant and previously pregnant women! What did you do to stay healthy and in shape during pregnancy?
Inspiration Friday
HIIT 100s - Legs, Triceps, Calves
In HIIT 100s select a weight that is 50% of what you would normally do for 10 rep max (RM). Immediately after 10 sets of 10, bump up your weight by 50% and rep it as many as you can 3 times.
Legs, Triceps, Calves
Exercise | Weight | Sets/Reps | Rest |
Squat | 50% 10RM | 10/10 | 60s |
Squat | 10RM | 3 / Failure | 60s |
Leg Press | 10RM | 3 / Failure | 60s |
Leg Extension | 15RM | 3 / Failure | 60s |
Leg Curl | 15RM | 3 / Failure | 60s |
Triceps Pressdown | 50% 10RM | 10/10 | 60s |
Triceps Pressdown | 10RM | 3 / Failure | 60s |
Lying Triceps Extension | 15RM | 3 / Failure | 60s |
Standing Calf Raise | 50% 10RM | 10/10 | 60s |
Standing Calf Raise | 10RM | 3 / Failure | 60s |
Seated Calf Raise | 15RM | 3 / Failure | 60s |
Kettleball Swing | Light Kettleball | 10/10 | 60s |
30-Day Squat Challenge
It's the first of the month! Start it off right with this 30-day squat challenge. Set a reminder in your phone to complete your daily squat task. Good luck!
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