My at home workout routine

 Shot pre pregnancy for  Mummactiv

Shot pre pregnancy for Mummactiv

As you may have seen me share recently, I’ve decided to put my gym membership on hold. I am just so uncomfortable doing my usual classes and only using the circuit. I thought why not put my membership on hold and save some money!

I decided to share my at home workout, below is what I use and the exercises that I perform.

My workouts include the below three items, all purchased from Kmart for under $70!
I’ve linked you to the exact items if you want to grab them for your home exercises.

  • Two 3kg dumbbells $12 each

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  • Two 5kg dumbbells $18 each

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  • Yoga Mat $8

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Baring in mind I’m pregnant, my workouts are extremely light and I only do what I know is safe and within my fitness capabilities. I am in no way a professional so please ensure your Dr or trainer ok’s these for you to perform.

My Work Out

Legs

  • x10 sets each side of 15 lunges holding the 5kg dumbbells in each hand.

  • x10 sets of 15 standard squats holding the 5kg dumbbells in each hand.

  • x50 leg circles on each side
    To do leg circles: Lie on your back on an exercise mat. Extend your leg above your hip and point the toe to the ceiling. Your opposite leg may either reach long in the mat on the floor, or rest with the knee bent and foot planted. Imagine your big toe is a paintbrush and begin to draw circles in one direction with the foot.

  • x50 butt lifts (I don’t know the technical term haha) on each side
    To do butt lifts: From an all fours position, bend elbows to the floor below shoulders and clasp hands together. Bend one knee and have your heel facing the ceiling, push your heel toward the ceiling and back down. Repeat on both sides.

Arms

  • x5 sets of 15 Bicep Curls using 3kg dumbbells
    To do bicep curls: Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. 

  • x5 sets of 15 Bicep Rows using 3kg dumbbells
    To do bicep rows: Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent. Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.

  • x5 sets of 15 overhead bicep extensions using one 5kg dumbbell

    To do bicep extensions: Stand with your feet hip distance apart. Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head. Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower.

  • x5 sets of 15 lateral arm raises using 3kg dumbbells
    To do lateral arm raises: Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body. Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. Your arm won't be directly out to the side but slightly forward. Do the same move with your left arm.

I’d love to know if you try it!

Emily TominiComment