Pregnancy Training Diary
13
weeks (incomplete)
30/7/12 - 25 minute density circuit
31/7/12 – 2x sets Superhero circuit (Full
Body One)
1/8/12 – Teaching spin class
14
weeks
|
14 weeks |
2/8/12 to 7/8/12 - Trip to NZ
2x 45-minute beach walks
2 x gym visits - weights circuits with plyometric
exercises
1x gentle swim
15
weeks
8/8/12 – Teaching spin class
9/8/12 – weights circuit
A x3 sets– walking lunge, squat jump, step
up with knee drive, row 1 minute.
B x 3 sets – Deadlift, 30 sec skip,
hamstring curl, 30 sec skip.
|
17 weeks |
Week
16 – 17
18/8/12 to 26/8/12 – Trip to Port Douglas
8km walk on the beach
Beach circuit x 2 – fast jog, squats,
lunges, push-ups, super-mans, lateral lunge to press
Run/fast walk intervals
Week
19
4/9/12 – Weights circuit
A x 3 - 1 min row, sumo deadlift, press up,
reverse lunge off box, plank on knees
B x 3 – Medicine ball slams, step ups,
bodyweight 45 row, squats, super-mans
5/9/12 – Teaching spin class
6/9/12 – Teaching spin class
7/9/12 – 7.5 km walk along Yarra and around
the tan
9/9/12 – Circuit x 4 sets x 12 reps –
kettlebell swings, 1 minute row, bodyweight row, medicine ball slams, cleans,
Bulgarian split squat
Week
20
11/9/12 – Weights circuit
A x 3 – TRX single leg squat, DB chest
press on swiss ball, TRX bodyweight row, 1 min cycle, super-mans
|
20 weeks |
B x 3 – Step-ups, elevated push ups, single
arm row, 1 minute X-trainer, plank on knees
12/9/12 – Teaching spin class
13/9/12 – Teaching spin class
14/9/12 – 20 minute continuous circuit of
20 deadlifts and 400m row on repeat. Upper body circuit x 3 – push-ups, 45
bodyweight row, super-mans
15/9/12 – 50 minute walk around lake
17/9/12 – Teaching spin class
Week
21
19/9/12 – Teaching spin class
20/9/12– Teaching spin class
|
21 weeks |
21/9/12 – Weights circuit
A x 12 x3 – Step-ups, elevated press ups,
bodyweight row, plank from knees
B x 12 x3 – Deadlifts (30kg), single arm
row (8kg), skull-crusher tricep extension (12.5kg), super-mans
22/9/12 – walk at lake 30 minutes
23/9/12 – 1 hour tennis
24/9/12 – weights circuit x 15 reps x 3
sets
(A) – Step-ups (10kg) & Seated cable
row (23kg)
(B)– Static lunge (10kg) & Bodyweight
row
(C) – BB Romanian Deadlifts (30kg) &
Lat pulldown (27kg)
|
22 weeks |
Week
22
26/9/12 – Teaching spin class
27/9/12 – Teaching spin class
29/9/12 – Teaching spin class
30/9/12 – Gym circuit
(A) – 20 minutes of 24 step ups (no weight on to v. high box) followed
by 400m row – as many times as possible in 20 mins
(B) 3 sets x 12 reps – Static lunge (10kg), elevated push up, 45
bodyweight row
2/10/12 – Weights circuit
(A) – BB RDL (30kg), lat pull-down, push up
(B) – Reverse lunge from box, DB chest press (7kg), DB single arm row
(7kg)
(C) – Step up (12.5kg BB mid box), bent over row (12.5kg), 45 bodyweight
row
Week
23 (incomplete)
3/10/12 – Teaching spin class
4/10/12 – Teaching spin class. 5km walk at
lake with 5 x 1min bursts of running (painful shins)
8/10/12 – weights circuit
Week
24
|
24 weeks |
10/10/12 – Teaching spin class
11/10/12 – Weights circuit x3 sets x 12
reps
(A) – TRX single leg squat, elevated push up, lat pull-down, supermans
(B) Single leg RDL (10kg), cable tricep extension(23kg), TRX bodyweight
row, supermans
(C) Step ups (12.5kg BB mid box), elvated oush ups, bent over row
(12.5kg), supermans
12/10/12 – Teaching spin class
13/10/12 – 60 minutes tennis
15/10/12 – Weights circuit x 3 sets x 12
reps
(A) – Static lunge off box (7.5kg), elevated push up, 45 bodyweight row,
supermans
(B) Single leg RDL (10kg), bent over row (12.5kg), cable tricep
extension (23kg), supermans
Week
25 (pelvic instability and discomfort begins)
17/10/12 – Teaching spin class
18/10/12- Weights circuit x 3 sets x 12-15
reps
(A) – Reverse lunge from box (7.5kg), elevated push up, bent over row
(12.5kg)
(B) Single leg TRX squat, cable tricep extension, TRX bodyweight row
(C) Step up mid box (10kg), Lat pull down (27kg), Supermans
20/10/12 – 45 minute walk around lake
22/10/12 – Weights circuit x 3 sets x 12
reps
(A) – Step ups (12.5kg), Elevated push ups, 45 bodyweight row
(B) – Single leg RDL (10kg), cable tricep extension (23kg), seated cable
row (23kg), supermans
(C) X-trainer intervals 30” sprint, 30” recovery x 5
Week
26
|
26 weeks |
24/10/12 – Teaching spin class (my last
one!)
25/10/12 – 20 minutes X-trainer.
Upper body weights x3 sets x 12 reps (A)
elevated push ups, single arm row, supermans
26/10/12 – Weights circuit x3 sets x 15
reps
(A) – Leg press (80kg), cable tricep extension (27kg), lat pull-down
(27kg)
(B) – Good Mornings (15kg), Elevated push ups, seated cable row (23kg)
(C) – Seated leg extension, Bodyweight row, DB incline bench press (6kg)
28/10/12 – Swim approx. 1000m freestyle and
backstroke (discomfort due to pelvic instability)
Week
27 (stopped teaching spin, due to pelvic discomfort. Trying to manage discomfort
with modified exercise routine and physio)
|
27 weeks |
31/10/12 – Swimming 1500m freestyle no
kicking
2/11/12 – Weights circuit
(A) – Leg extension, elevated push up, 45 body weight row
(B) – Leg curl, single arm row, cable tricep extension
(C) – Leg press, seated cable row, bent over row
4/11/12 – 1000m swim freestyle no kicking
(Boy Charlton Pool, Sydney)
6/11/12 – 40 min Walk at Bondi beach (not
comfortable)
Week
28
7/11/12 – Weights circuit x 15 reps x 4
sets
|
28 weeks |
(A) – Cable tricep extension (27.5kg), bent over row (8kg), leg
extension, leg curl (50kg)
(B) – Elevated push up, 45 bodyweight row, bodyweight squat to bench,
good mornings (10kg)
10/11/12 – Weights circuit x 15 reps x 3
sets
(A) – Elevated push ups, single arm row (7.5kg), leg extension, good
mornings
(B) – Cable tricep extension, 45 bodyweight row, wall squats with swiss
ball, seated hamstring curl
(C) Lat pulldown (27kg), leg press, seated cable row
11/11/12 - 1500m swim (freestyle no kick)
13/11/12 – weights circuit (detail not
recorded)
Week
29
14/11/12 - 1500m swim (freestyle no kick)
16//11/12 - 1500m swim (freestyle no kick)
17/11/12 – bike ride along river to watch
rowing event
18/11/12 – Weights circuit x 15 reps x 3
sets
(A) – Elevated push ups, bodyweight squat to bench, 45 bodyweight row,
good mornings (10kg)
(B) Single arm row (8kg), seated leg extension, cable tricep extensions
(27.5kg), seated hamstring curl
(C) Med ball squat to slam, bent over row (15kg), seated leg press
(180kg), seated cable row
19/11/12 – 1500m swim (freestyle no kick) –
time approx. 38 mins
20/11/12 – 1000m swim (freestyle no kick)
Week
30
21/11/12 – 1500m swim (freestyle no kick)
23/11/12 -
1500m swim (freestyle no kick)
25/11/12 - Weights circuit x 15 reps x 4
sets
(A) – Elevated push ups, bodyweight squat to bench, 45 bodyweight row,
good mornings (10kg)
(B) Single arm row (8kg), seated leg extension, cable tricep extensions
(27.5kg), seated hamstring curl
26/11/12 -
1500m swim (freestyle no kick)
27/11/12 - Weights circuit x 15 reps x 4
sets
(A) – Elevated push ups, bodyweight squat to bench, 45 bodyweight row,
good mornings (10kg)
(B) Single arm row (8kg), seated leg extension, cable tricep extensions
(27.5kg), seated hamstring curl
Week
31
28/11/12 – 1500m swim (freestyle no kick)
29/11/12 - 1500m swim (freestyle no kick)
2/12/12 - Weights circuit x 15 reps x 4
sets
(C) – Elevated push ups, bodyweight squat to bench, 45 bodyweight row,
good mornings (10kg)
(D) Single arm row (8kg), seated leg extension, cable tricep extensions
(27.5kg), seated hamstring curl
3/12/12 – 30 minute swim approx. 1250m
4/12/12 - Weights circuit x 15 reps x 4
sets
(A) – Elevated push ups, bodyweight squat to bench, 45 bodyweight row,
good mornings (10kg)
(B) Single arm row (8kg), seated leg extension, Push press (10kg),
seated hamstring curl
Week
32
6/12/12
Weights circuit x 15 reps x 4 sets
(A) – Elevated push ups, bodyweight squat to bench, 45 bodyweight row,
Dumbbell RDL (16kg)
(B) Lat pull down (27kg), seated leg extension, Push press (10kg),
seated hamstring curl
7/12/12 – 1300m swim (freestyle no kick)
9/12/12 – Weights circuit 15-20 reps x 3
sets
(A) Elevated push ups, bodyweight squat to bench, 45 bodyweight row,
seated hamstring curl
(B) Single arm row (8kg), Tricep extensions (27.5kg), Dumbbell
RDL(16kg), seated leg extension
10/12/12 - 1300m swim (freestyle no kick)
|
33 weeks |
Week 33
13/12/12 - 1500m swim (freestyle no kick)
15/12/12 - 1000m swim (freestyle no kick)
17/12/12 - 40 min beach walk Noosa
Week 34
19/12/12 - 1000m swim (freestyle no kick)
20/12/12 - 600m swim (freestyle no kick)
23/12/12 - 40 min beach walk Noosa
|
34 weeks |
Week 35
26/12/12 - 1000m swim (freestyle no kick)
27/12/12 - Weights circuit x15 reps x 3 sets
(A) - elevated push ups, single arm row, Dumbell RDL, bodyweight squat to bench
(B) - leg press, hamstring curl, lat pull down, seated cable row
29/12/12 - 1000m swim (freestyle no kick)
30/12/12 - 1000m swim (freestyle no kick)
31/12/12 - Weights circuit x15 reps x 3 sets
(A) - elevated push ups, bodyweight row, seated leg extension, good mornings
(B) - hamstring curl, lat pulldown, tricep extension, bodyweight squats
1/1/13 - 1000m swim (freestyle no kick)
Week 36
3/1/13 - 1000m swim (freestyle no kick)
4/1/13 - 1000m swim (freestyle no kick)
6/1/13 - 1300m swim (freestyle no kick)
7/1/13 - 1100m swim, 30 minutes (freestyle no kick)
Week 37
9/1/13 - 1250m swim (freestyle no kick)