April 2016: Prenatal Programming Day Seven

Get the blood pumping.
Breathe. Stand in place. Make note of all that is going on around you and within you. Take 3 minutes to breathe.

[vc_video link="https://www.youtube.com/watch?v=ftfaj2trkPI"]

Lizard Stretch. Spend 2 minutes on each side.

[vc_video link="https://www.youtube.com/watch?v=F6Zfe2tipO0"]


Warm-Up. Spend 5-7 minutes walking, rowing, jogging, just moving to get the blood pumping.

[vc_video link="https://www.youtube.com/watch?v=pY0sTAr8SyI"]


Windmill. Spend some time here. You are not on a clock. Quality over Quantity. Perform 7 reps on each side for 4 total rounds.

[vc_video link="https://www.youtube.com/watch?v=Le7xU_mboAM"]


Side Lunges. These are spicy but oh so good. Keep the posture up and engaged and lower yourself as low as you can. Take your time and rest between sets. Perform 3 x 8 on each side. 

[vc_video link="https://www.youtube.com/watch?v=OiHHu8shePQ"]

Conditioning. Let's move continuously for 12 minutes. Pick a scaling option for the dips in which you could do the set of 10 dips in 2-3 sets. Use bands or a stationary dip set-up. Pick a weight for the kettle bell in which you could the swings in one set for the first few rounds at least.
AMRAP 12: 
10 Ring or Stationary Dips 15 Russian Kettlebell Swings 20 Box Step-Ups (20")

[vc_video link="https://www.youtube.com/watch?v=FctJQ8_56nc"]



[vc_video link="https://www.youtube.com/watch?v=tXRCMVSy0mM"]