Reviews
👀✨ The Dumbell Edition ✨👀
The finishing touches are being put on the next workout plan and this time it involves dumbbells. The plan is suitable for both pre and post natal workouts so this is your heads up to get yourself a pair of dumbbells so you can join us🤰🏼🤱🏻
This ebook is easy to follow at home so anyone can do it, especially for those of you who have completed our bodyweight plan, this is the perfect progression for you. 3 slightly longer workouts a week for 4 weeks challenging you to move, build strength and feel great. .
Anyone else? 🤰🏻💭 🤷🏻♀️ . . . #pregnancy #babybrain #mumtobe #preggolife #pregnant
✨ B o d y w e i g h t B l i t z ✨ . . Making the most of a toddler trapped in a high chair with this quick workout 💪🏼@thegeorgiaedit & @charlielaunder dressed head to toe in @sportfxcosmetics by @chessiekingg 💙 . . ✨ x10 side lunges each side .... ✨ x10 press-ups . ✨ x15 sumo squats . ✨ x15 box triceps dips . . Repeat this circuit 3-4 times (or however long you are allowed by your boss 👶🏼) . . ⚠️ Safe for pre and post natal. Drop the press ups to your knees if you are pregnant, newly post natal or have a diastasis. To regress it further elevate your upper body on the edge of the sofa or a low step ⚠️ . . #bodyweightworkout #mumworkout #fullbody #prenatal #postnatal #thismumcan #pregnancy #newmum #strong
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⚡️ C h a i r W o r k o u t ⚡️ . . Pull up a stable chair and give this quick circuit a go. Working the full body, this is the perfect workout to do if you’re stuck at home and need to get moving. . . ⚡️ x10 step ups each side .... ⚡️ x10 elevated plank taps . ⚡️ x10 squats . OR . ⚡️ x10 assisted pistol squats . ⚡️x10 tricep dips . . Repeat this circuit 3-4 times to build it into more of a workout 💪🏼 . . ⚠️ Safe for pre and post natal workouts but read the following ... If you have a diastasis and/or notice any doming then avoid the elevated plank. There are two squat options depending on your level of balance and leg strength. You choose!⚠️ . . #chairworkout #homeworkout #bodyweight #prenatalworkout #postnatalworkout #strong #thismumcan #bumpsandburpees
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It’s nearly Mother’s Day and we wanted to treat you. Whether you’re a Mum or a Mum-to-be get moving and feeling great. It’s also a great gift for someone else so click on this link below to find out more about the program ...
https://bumpsandburpees.com/bumps-burpees -ebook-2019/buynow
✨ D u m b b e l l W o r k o u t ✨ . . A #onekitwonder workout for you this evening using just one single dumbbell. If you don’t have a dumbbell, a litre bottle of water will do the job! . . 🤜🏼 x10 alternating snatches .... 🤜🏼 x10 sumo squats . 🤜🏼 x10 Deadlift + row . 🤜🏼 x10 Shoulder press each side . . Complete 4 rounds of this circuit with plenty of water breaks. . . ⚠️ This circuit is safe for pre and post natal training. Choose a weight that is suitable for you and focus on keeping your posture correct throughout, and take special care not to hunch your back with the deadlift + row ⚠️ . . #dumbbellworkout #prenatal #postnatal #strong #thismumcan #homeworkout #fullbody #bumpsandburpees
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💙 B A N D W O R K O U T 👟 . . Adding some resistance to your workout today with a band. These bands can be bought for very little and are so versatile. Give this full body circuit a go 👇🏼 . . 👟 x10 Bentover Rows .... 👟 x10 Lunge & Curl each side . 👟 x10 Single Press each side . 👟 x20 Wall Squat Chest Press . . Take a quick water break and then repeat the circuit. 4 rounds in total 💪🏼 . . ⚠️ Safe for both pregnancy and pre natal ⚠️ . . #resistanceband #fullbodyworkout #homeworkout #prenatal #postnatal #fullbody #pregnancyworkout #postnatalfitness #strong #thismumcan #yougotthis #bumpsandburpees
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#mumsleep 💤🙅🏻♀️
🏠 S o f a W o r k o u t 💪🏼 . . 4 lower body exercises that you can do using just your sofa! These 4 exercises work all of your leg muscles creating a circuit that’ll raise your heart rate too. Give it a go ⬇️ . . 🛋 x10 Squats .... 🛋 x10 Split squats each side . 🛋 x10 Hip thrusts . 🛋 x10 Assisted pistol squats each side . . Repeat the circuit 3-4 times with a rest in between each. Don’t rush these exercises, keeping good form is much more important than doing it quickly. . . ⚠️ Safe for both pre and post natal workouts. If you need to put a chair in front of you for a little help with balance. ⚠️ . . #sofaworkout #homeworkout #prenatal #postnatal #legs #squats #legworkout #strong #naptime #thismumcan #bumpsandburpees
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⚡️D o n ‘ t R e s i s t I t . . . 🍑 . . Adding a bit of resistance can really help to switch on muscles and make your body work that little bit harder. A resistance band is a great place to start, they’re cheap as chips, fit in your gym bag/ handbag/ suitcase and are so useful. . . Making this circuit part of your warm up or morning routine will ensure that your 🍑 is nice and switched on to help protect your lower back, help you lift more efficiently without overloading you...r quads, and help to maintain stability in your pelvis. Under active glutes are a common cause of tight hip flexors and knee pain ... but it’s so easy to prevent if you put the time in! 10 mins on these exercises before each workout or busy day on your feet and you’ll thank yourself, trust me! ♥️ . . If you are pregnant, a new mum, a runner, a weight lifter, sit at a desk for long periods of time ... in fact everyone could do with having active glutes so save this circuit and start adding it in asap! . . #gluteactivation #glutes #strong #kneepain #backpain #runner #weightlifter #hippain #newmum #prenatal #warmup #legday #strongglutes #resistancebands
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D u m b b e l l W o r k o u t 🏋🏼♀️ . . Adding a bit of resistance to your workouts (even if it’s only a little bit) can really change it up and give your body the challenge it needs. Grab a pair of dumbbells, or even two big bottles of water if that’s all you have, and give this one a go. . . 1️⃣ x10 Lunge & Curl .... 2️⃣ x20 Alternating shoulder press . 3️⃣ x10 Squat pulses . 4️⃣ x10 Single arm snatches (each side) . . Repeat the circuit 3-4 times 💪🏼 Safe for both pre and post natal but make sure to choose a weight that you feel comfortable with. . . @thegeorgiaedit gave Cooper some cheese sandwiches that kept him nice and occupied while we got on with our workout! 🧀👌🏼 . . #dumbbellworkout #homeworkout #postnatalfitness #mumlife #dumbbells #dowhatyoucan #thismumcan #bumpsandburpees
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⚠️ Safe for both pre and post natal ⚠️
The idea behind HIIT workouts is the element of time, not the type of exercise. It doesn’t have to involve jumping jacks and tuck jumps. PMA Fitness and Charlie Launder PT have chosen 4 exercises that will get your heart racing but without putting excess pressure on your pelvic floor or softened joints. Give it a go!
Here’s how it works ... ... 20 seconds ON, 10 seconds OFF
1️⃣ Air Squats 2️⃣ Lunges 3️⃣ Half Plank Shoulder Taps 4️⃣ Toe Grabs
1 minute rest between rounds. 8 rounds!!
Let us know how you get on!
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Let’s not over complicate things 🏠💪🏼🍼. . Getting out the door with a baby can be a challenge, let alone making it to the gym. ✨ Imagine this ... the doorbell rings and it’s all there on your doorstep - the trainer, the equipment and even the crèche 🙌🏼 . . Whether it’s nap time or not, there is no added stress as your trainer can play Mum for an hour right there next to you! .... . We have a fantastic team of pre and post natal trainers waiting to help you. To find out if we have someone in your area just head to the website and fill out an enquiry form and we will be in touch! The link is in our bio ⬆️💪🏼 . . #homeworkout #thismumcan #personaltrainer #postnatal #prenatal #workout #strongmum #mumlife #bumpsandburpees
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Exercising for two ... ✌🏼 . . The second you see that big fat positive, your reasons for exercising change all of a sudden. Forget eating for two, you are now exercising for two. . . You are exercising to keep your body fit and strong for that growing baby. To provide a safe space for them to live for 9 months and to ensure that you are happy and comfortable during this time too. .... . The goals are no longer just about you and some women say that this is just the motivation they needed to really look after their bodies. Your body is going through all sorts of changes and the kindest thing you can do for yourself is to help your body adapt and keep up so that you can remain active. . . #prenatalfitness #pregnancyfitness #bump #fitbump #mumtobe #fitness #mamatobe #bumpsandburpees
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Are you up for a challenge? Try this one at home ... 👇🏼 . . 1️⃣0️⃣ SQUATS . 2️⃣0️⃣ LUNGES . 3️⃣0️⃣ GLUTE BRIDGES .... . That’s it!! See how long it takes you - it took @thegeorgiaedit & Charlie Launder PT 2 minutes on the dot and boy did it burn those legs ⏰🔥 Let us know how you get on! . . #legchallenge #gymchallenge #legs #squats #lunges #gluteworkout #bodyweight #feeltheburn #homeworkout
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🐣 T r a i n i n g B u d d i e s 💪🏼 . . These days it’s tricky to get any alone time, so sometimes you have to make do with cheeky little training buddies rolling around at your ankles when you want to get something done. . . Our trainers come to you, and love playing with the little ones while helping you get on with your training. Have you ever thought about giving it a go? Head to our website to see a little more about what we can offer you. Link in our bio ☝🏼 .... . #postnatalfitness #postnatal #postpregnancy #mumlife #newmum #thismumcan #homeworkout #trainingbuddy #bumpsandburpees
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