As I mentioned in my previous post, I've had to change my routine for my third trimester. I ordered a few programs to get me through the last few weeks of pregnancy. Actually, they are all so good I wish I'd ordered them to have on hand sooner! That's ok though. Upon initial review and completion of each program, I'm realizing that these serve as excellent post-natal programs as well. With Connor, I was able to resume light activity virtually right away. Yay for uncomplicated vaginal deliveries! 4 days post partum I was able to begin short walks and within 6 weeks had progressed to returning to light yoga, resistance training, and walking. By 3 months I was pretty much back to my regular fitness levels with the exception of core strength...that took a little longer to return. My Flow peeps know how long I struggled to hold my planks with them again! Anyhow, while I only have a few more weeks to enjoy these DVDs while pregnant, their exercises and intensity are just what I'm sure I'll need to get back into my fitness routine for the post-natal period.
Up first:
Fit & Sleek Prenatal Physique
Instructor: Leah Sarago (www.leahsaragofitness.com)
Fitness Level: All
Cardio: Yes
Strength Training: Yes
Flexibility: Yes
Equipment Needed: 3 sets of hand weights (light, medium, heavy: example 3, 5, and 8 lbs), chair or bar for balance, mat.
Overview and Impressions: This is an excellent workout. It is broken down into the following segments: 5 minute warm-up, 15 minutes each of Upper Body Cardio Sculpt, Upper Body Mat Work, Lower Body Barre, Lower Body Sculpt, Prenatal Core, and Prenatal Stretch. I love that each of these segments can be done alone or you can mix and match segments based on your fitness level, time availability, personal movement limitations, etc. The DVD also includes a weekly training plan targeting the beginner, or intermediate/advanced exerciser. The schedule recommends segments on different days of the week targeting different workout lengths. For the advanced exerciser, for example, the schedule recommends you perform two of the segments twice through for a 60 minute workout.
Leah is an engaging instructor and presents herself as motivating but down to earth. The DVD visuals are pleasing. The instructor wears modern workout clothing and the studio set is bright and modern. Looks like a neat group fitness studio space! I'd love to work out in it live. The music choices for this DVD are also very good. There are several recognizable covers of popular radio hits such as "Titanium".
She demonstrates proficiency throughout the workout in proper instruction and offers many explanations and demonstrations of modifications for all stages of pregnancy. She consistently reminds the home participant to acknowledge limitations and do what feels comfortable and doesn't hesitate to recommend you change or stop a movement if it doesn't feel right.
Also worth noting, there is a flare of "barre" based movement patterns throughout this entire workout. While many of the chosen exercises feel like traditional resistance training moves, there are twists to how the upper and lower body workouts are performed that very much possess the "barre" element. Upon visiting Leah's website, it is clear that a lot of her training style revolves around this type of movement as many of her other DVD offerings are centered around the barre concept. I feel that this DVD is accessible to all but my only word of caution may be familiarizing yourself with barre style movement as early as possible in, or even before, your pregnancy. I could see how some of the movements might feel a little bit awkward if you weren't familiar.
I'm really enjoying this DVD overall. At this point, I LOVE the 15 minute segments...at 32 weeks, anything much longer than 30-45 minutes is killer. I love that I can commit to 15 minutes, get a good workout, and tack on another segment if I feel like I have the energy to do so. Briefly, here are my impressions of each segment.
Warm-up: Great low impact warm up that targets all areas of the body to prepare you for any segment or segments you choose to do.
Upper Body Cardio Sculpt: In this segment, you perform a combination of cardio intervals with a focus on upper body strength while holding light (3 lb) hand weights. You can certainly go lighter (1-2 lbs or use no weight at all). The weights are held while you do a series of low impact cardio step touches, punches, and reaches. In between each interval, you perform an upper body sculpting exercise targeting shoulders, biceps, triceps, back, and chest.
Upper Body Mat Work: I think I was expecting to use weights in this segment but was surprised when none were used. This segment is barre-style. If you are unfamiliar with this type of training, then this might be the segment that feels the most unusual. Alignment and maintaining core strength are important. You do a series of isometric movements in various plank and push-up positions targeting the upper body. This segment was one heck of a core workout as well!
Lower Body Barre: Targets just what it says and in the manner described! Using a chair for support, Leah guides you through sets of plies, pulses, and targeted glute, hamstring, and thigh work using small isometric movements and stretches.
Lower Body Sculpt: This segment targets lower body in a more traditional way. Using a heavy dumbbell, you'll perform plie squats, deadlifts, and various lunges. You'll also get a little taste of barre style work with some pulses thrown in here and there.
Prenatal Core: Great core segment focusing on modifications that are appropriate for use during pregnancy so you can still target abs. Being in my third trimester, I found this segment difficult which is surprising since I've been training abs consistently. My favorite exercises were the table top and pointer series at the end of the segment.
Prenatal Stretch: Great 15 minute flexibility segment. Great combo of athletic style stretching with yoga based flexibility poses. The stretches were appropriate and easy to modify as necessary. The sequence flowed nicely and I can see myself performing this segment several times per week. Great poses to help keep the hips open and flexible in preparation for labor.
Overall, fabulous DVD with an engaging instructor and good music. Accessible for all fitness levels through all stages of pregnancy. I'll be incorporating this one into my rotation several times per week. As I stated previously, I definitely feel this makes for an excellent post-natal workout since the program is gentle, low impact, and modifications are appropriate for the post-natal period as well.
Preview the workout here:
Ready to try it out? Snap up your copy at my Amazon shop!
(This is my own independent review of this fitness DVD. I purchased this DVD independently and offer an affiliate link from my amazon shop for its purchase. I receive commission on any purchases made through my amazon store front.)
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