My “Fit” Plan for the week of November 17th – Nine weeks to go!
I really enjoyed my first pregnancy, but I’m anxious to get this one wrapped up and get back to my normal self. I want to wear my normal jeans again and get back to higher intensity, challenging workouts. I was watching some Cross Fit videos on YouTube this past weekend, which made me very envious and anxious about getting through the final stretch of pregnancy. Admittedly, I’m already thinking about my post-pregnancy plan. Hopefully my delivery will be uneventful so I can keep my recovery period to about 3 weeks. In the meantime, I keep doing what I can. And yes, I can still do burpees (albeit modified). Here’ my game plan for this week:
Training
Monday: BW/Weight Circuit (similar to what I did last week)
· Fast step-ups onto a bench step (1 minute/side)
· Lateral hops over bench (2 minutes)
· Lunge switches with a DB shoulder press x20 (big HR booster)
· Curtsy squat/squat x10 sets (curtsy squat on each side with a squat in the middle = 1 set)
· DB chest press/fly combo x10 sets
· 1-leg deadlifts x15/leg
· DB Tricep overhead press x15
· Kneeling kick-backs w/ band x30/leg
· DB Bicep curls x15
· Repeat circuit 3x
Tuesday: HIIT Cardio (Elliptical) and Stretching
Wednesday: Treadmill/Superset Intervals
· Treadmill warm-up followed by speed intervals (increase speed every 1 minute for 5-8 minutes)
· Bulgarian split squats and rear delt lifts w/ cables – 3 sets
· Treadmill 90/30 sec intervals x4
· Step-ups and lat pulldowns – 3 sets
· Treadmill incline intervals (increase incline every 1 minute for 5 minutes)
· Hamstring curls and leg extensions – 3 sets
· Another round on the treadmill if time permits
Thursday: HIIT Cardio (Treadmill) and Stretching
Friday: BW/Weight Circuit
Something similar to Monday, but the upper body work will be more delt focused.
Saturday: Boot Camp
Sunday: Rest, recovery, plan, and prep day
Nutrition
Rather than plan a full week in advance, here are some things I’ve done to prepare for the week.
· Cut up lots of carrots, celery, and bell peppers for snacks
· Made a flaxseed oil based dressing for salads
· Threw some turkey breasts on the grill Sunday night while we were grilling steaks for dinner
· Made a 3-4 serving batch of quinoa
· Made turkey meatballs on Monday for spaghetti with meatballs; the leftover meatballs can be used for lunches and snacks throughout the week
· Stocked up on apples from the fruit stand (lots of good ones on sale) and salad stuff so I can have salads for lunches and dinners
· Chopped up mushrooms, zucchini, and bell peppers for egg while omelets
As you can see, I am well stocked with healthy options for the week. Easy to just grab and go.
Now it is just time for execution… so far so good! What your game plan for this week?
