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Welcome to my world of being a follower of Jesus, wife & mom, Certified Personal Trainer, Pre/Postnatal Fitness Specialist, Young Living essential oils fanatic, holiday junkie, home decor lover and your Preggercise coach!

Week 3: Holiday Fit Challenge

lindsey shooter

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Welcome to week #3! I am so proud of all of you ladies who have stayed consistent through these last two weeks. I know the struggle is real and you are conquering the lies that there is not enough time for you and making it happen! Now, it's only going to get harder the closer we get to Christmas, so keep it up. Make this a priority so it doesn't fall by the wayside. Believe me, when you get exercise you will feel better mentally which will make EVERYTHING more enjoyable! 

Remember, watch the videos on the Preggercise Facebook page for the exercises to make sure you are doing them correctly. Also, remember to go to the Preggercise Facebook page each day to find the inspirational quote of the day and that is where you can submit your comment when you've finished your workout. This will qualify you for the prize at the end of the 6 weeks and a great tool for accountability.

Lastly, to print the workouts for the week, click here. Work hard. Stay consistent. Keep each other accountable. Let's do this!

Monday, December 7:

Cardio: 
30 speed skaters

50 high knees

30 switch kicks

:45 mountain climbers

(Repeat 2x, :10 breaks)

OR
15 minute power walk / run
***expectant moms***
Jumping exercises are not for you --- stick with the 15 min power walk.
GO.

Weight bearing: 
12 lunges each leg, alternating
35 bodyweight squats
10 modified push-ups (knees on the ground)
:45 plank
15 shoulder presses (5-15lb dumbbells)

(Repeat 2x-- GO)

 

Tuesday, December 8:

 Cardio/Weight Bearing:
1:00 speed skaters (pregnant: modify with no bounce)
:30 cocoons
:30 bridges
1:00 plié squats holding weight
:30 one-arm tricep extensions (left arm)
:30 reverse lunges
1:00 switch kicks (pregnant: modify with no bounce)
:30 plank
:30 rows with resistance band or weights
1:00 mountain climbers
:30 one-arm tricep extensions (right arm)
:30 opposite arm & leg raises
1:00 jumping jacks
:30 walking lunges with weights
:30 shoulder press with weights

(Repeat 2x – For a challenge do everything for 1:00 – GO.)

 

Wednesday, December 9:

Cardio:
10 Burpees
30 Jumping jacks
50 Mountain climbers
50 Speed skaters
30 High knees
(Repeat 2x -- GO)
OR
15 min power walk / run

Weight bearing:
40 bodyweight squats

20 hammer curls to shoulder press (5-15lb dumbbells)

25 bridges (not for expectant moms in 2nd/3rd trimester --- Substitute: 25 donkey kicks)
20 rows (fitness resistance band, 8+ lb dumbbells or get creative)

50 russian twists

(Repeat 2x -- GO)

Thursday, December 10:

 REST DAY!

 

Friday, December 11:

Cardio/Weight Bearing:
1:00 mountain climbers
:45 donkey kicks
:45 bodyweight squats
1:00 switch kicks
:45 plank
:45 alternating lunges
1:00 high knees (pregnant: knee lifts without bounce)
:45 tricep dips w/ chair
:45 wall sits
1:00 speed skaters
:45 opposite arm & leg extensions
:45 row boats
1:00 butt kicks
:45 body-ups
:45 curtsy lunges

(Repeat 2x – For a challenge do everything for 1:00 -- GO.)


Saturday, December 12:

Cardio: 
10 burpees
50 speed skaters
1:00 jumping jacks

1:00 mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 
GO. 

Weight bearing:
12 step-ups (each leg)
20 alternating bicep curls (5-10lb dumbbells)
15 leg ball curls
15 side leg lifts (each leg)
12 cocoons

(Repeat 2x -- GO)

 

Sunday, December 13:

REST DAY!