Having just given birth to my first child, I would be remiss not to publish a few circuit moves that kept me flying high and feeling strong as I ventured into the final stretch.
PS -- for those of you guys who were about to X out of this month's entry -- money back guarantee that if you bump up the weight and add reps these are some favorite non-pregnancy maneuvers that will nail you to the wall!
What you need (i.e. you CAN do this at home!):
- Medicine Ball (5 lb and up)
- 2 Steelhoses (10 lb and up)
- 2 Weights (5 lb and up)
- Cable Column *OR* simple bungee / resistance chord
For all exercises I would start with 2 sets each of 5-8 reps depending on your ability level and your pregnancy progression when you start your circuits. You can start slow, with low weight and low reps. The beauty is that you build at your own pace! If you're brand new to this type of circuit training, I recommend seeking the guidance and supervision of a trainer when you start out.
Why are these "pregnancy" exercises? As I said, they aren't exclusively, but I chose them because they go easy on the bump, avoid any supine movement on your back, allow for good control of your body position, and adhere to our 3 principles of movement: LowMotion, Imbalanced Weight Load, and Bursts of Power. You should always avoid exercising on your back after the first trimester to keep undue pressure off your vena cava.
Each of these 8 circuit exercises are rooted in a Fitfighter maneuver area standard for all fire ground circuits. I've noted the "Movement Basis" for each video. I've used a mix of fitness tools in the videos to show you the moves. You can mix and match as you'd like!
I've placed an *asterisk* next to 3 moves that are more advanced. If you haven't done high impact exercise prior to your pregnancy, you may want to avoid these, and you should have supervision when doing them.
Have fun rocking these controlled moves and staying spry with your bump on board. Guaranteed the pea pod inside is having a fun ride him or herself....
THE TORNADO (MOVEMENT BASIS: SEARCH TEAM OPERATIONS)
THE OILER (MOVEMENT BASIS: VENTILATION AND RECOVERY)
*THE REDWING (MOVEMENT BASIS: CARDIO BURST)
THE KODIAK (MOVEMENT BASIS: SEARCH TEAM OPERATIONS)
THE CYCLONE (MOVEMENT BASIS: FORCIBLE ENTRY)
THE WATERSKI (MOVEMENT BASIS: RESCUE OPERATIONS)
*THE BURPIE BURST (MOVEMENT BASIS: CARDIO BURST)
Note this move can be done without the jump first to lower the impact. When you stand up from the push up simply raise the weight slowly above your head, skip the jump, and move back down to the next pushup.