Here's another typical walking and toning routine that I use. Once again, the walking intervals are 5 minutes long and I walk at 3 mph at a 1% - 2% incline. You can adjust that to your own fitness level whether you want to run or power walk. For this routine you will need a fitness ball and weights for the donkey kicks, front raise, side raise and upright row - I used 10's. For the toning/strength moves, do three sets of 8-10 reps (total of 24-30 reps). Each toning/strength interval should take you less than 5 minutes. For the plank / side plank - 1) start in a plank position and count to 8 - remember to breathe, 2) roll to the left and do a side plank, count to 8, 3) roll back to plank and count to 8, 4) roll to the right side and do a side plank, count to 8. Repeat 4x. The planks can also be done on your knees or for an added challenge, do single leg planks and lift your top leg (your body should look kind of like a star) for the side planks. At 7 months pregnant I'm doing the full plank, so you can, too! :)
Walk
Plank / Side Plank
Ball Back Extension
Walk
Hip Countdowns
Table Opposition Lifts
Walk
RT Donkey Kicks
RT Side Lying Angle Leg Press
RT Heel-Toe
Walk
LT Donkey Kicks
LT Side Lying Angle Leg Press
LT Heel-Toe
Walk
Front Raise
Side Raise
Upright Row
Walk
Side Lying Ball Abduction - RT & LT
Side Lying Ball Adduction - RT & LT
Ball Rollout Lunge - RT & LT
Stretch
I do this routine in about 50 minutes and with my modifications for pregnancy I still burned over 350 calories. So, push yourself a little and you should get a good burn. Also, doing the leg/hip isolations (donkey kick, angle leg press, heel-toe) all on the right and then all on the left will give you a good burnout for the muscles in that area of the body. You'll also get this with the repetitive shoulder work. Play with the routine and add some pulses or weights to get a little more challenge. If there are any moves you aren't familiar with and would like more explanation of, let me know!
Happy glute burns! :)
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