BUTTS & GUTS | WEEK 31 | 07/26/2020
Part 1:
Every Minute on the Minute for 20 Minutes:
Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups
Min 3 - 12 Dumbbell Lunges
Min 4 - 15 Weighted Sit Ups
Min 5 - Rest
Repeat 3 more times (4 Rounds - or 19 minutes - Total)
Idea weight for Men: 40-60# Dumbbells
Idea weight for Women: 20-25# Dumbbells
Score: Don't worry about it too much. Just enter the weight of dumbbells you used and make a note in comments if you used a different weight for any of the components.
Goal: Give yourself 20 seconds or so rest at the end of each minute. But challenge yourself!
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the rolling hip ups, start sitting up and roll backwards onto your upper back/shoulders. As you roll back extend your legs straight up into the air. As you do this, push your hips straight up into the air. Try to get your toes as close to the ceiling as possible.
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted sit ups aren't happening do regular sit ups without the weight.
Part 2:
5 Min AMRAP
20 Love Taps
30 Bicycle Crunches
No weight needed.
Score: Total Completed Rounds + Any Additional Reps
Goal: 2-3 Rounds +
For Love Taps, sit up straight with legs extended out in front of you. You should have a dumbbell, kettlebell or even just a crack in the floor outside one of your ankles. Place your hands by your hips on the floor, use just fingertips if you need to. Without leaning back, pick up both legs and bring them up and over to the other side to tap the floor.
Each tap = 1 rep.
For the bicycle crunches, you'll want to maintain a tucked hollow position on the floor. Pull your belly button down toward your spine and press your lower back into the floor. Raise your shoulders up off the ground. While you keep your left leg straight and hovering from the floor, draw your right knee up to your chest and try to touch it with your left elbow. Extend your right leg out and draw your left knee in. Each time one knee comes up is one rep.
DB SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
ROLLING HIP UPS - Overhead Plate Hold, Waiter Walks, Bear Crawl, Bear Crawl, Functional Progression 3 (See MAMA MODS MOVEMENT library for details)
DB LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
WEIGHTED SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)