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Yes, there has been quite a focus on cake this week on the wedding blog – it was our birthday after all! But you didn’t think I had forgotten the final week of Bridal Bootcamp did you? No way! We have worked too hard to fall at the final hurdle.
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Just because the weekly series is coming to an end, that doesn’t mean that you can’t still join in. Check out the Brides Up North Bootcamp pages for everything you need to know including the weekly fitness plans right from the start, the eating plan, hints and tips, handy food and exercise diaries, the exercises explained and my progress.
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Check the blog in the coming week to hear my Bridal Bootcamp progress report and see my stats. This is a wedding diet and fitness plan that works gals! The figures don’t lie.
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Let’s have a sprint finish! It’s straight over to our resident personal trainer Jenny Cromack from Motive 8 North…
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Whoop whoop… well, it’s finally here! Week 12 of the Bridal Bootcamp… you should be looking, sleek and sexy and ready to look amazing on your big day.
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As we mentioned last week, we hope that doing the Bridal Bootcamp has encouraged you to make some positive lifestyle changes and be healthier and more active. If you don’t feel you’re quite there in achieving your targets then use the training programmes we have provided and mix and match the workouts making sure you push yourself during the sessions and work hard.
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We’re going to have a great workout during your final week, with an amazing total body circuit…. workout to get the heart pumping and tone up those key areas so not only will you look fantastic in your dress but during your honeymoon too!! I want everyone to put everything they have got in this week’s sessions… o for it!
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Although this is the last week of the plan, please keep in touch if you need more exercise and motivational tips. Email Jenny at jenny.cromack@m8group.co.uk, like us on Facebook (search for motive8 North) and follow us on Twitter @motive8north. Also, check out our website www.m8north.co.uk for regular You Tube Video’s with home workouts and exercise tips.
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Jenny xxx
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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.
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Warm Up:
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5 minutes aerobic warm up – i.e. skipping, step ups, brisk walking, jogging, etc. The purpose of the warm up is to gradually increase your heart rate and breathing rate to increase oxygen flow to the working muscles.
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Main Workout:
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If you want a greater calorie and fat burning workout then perform 20 minutes of interval training or intense cardiovascular exercise at the start of your workout, if not then go straight into the toning exercises.
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Interval Training*
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Beginners – 45 seconds fast hill sprint outside, alternated with 45 seconds recovery walk or jog – repeat x10
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Intermediate/Advanced – 60 seconds fast hill sprint outside, alternated with 60 seconds recovery walk or jog – repeat x10
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* You can also perform these intervals on a bike or rowing machine for the same time.
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Toning Workout
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- This week’s workout is performed as a ‘long’ circuit. Start with exercise A and work from exercise to exercise until you have complete all exercises.
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- Rest x 1 minute and repeat the circuit for the number of times as shown below.
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- See the table below for number of reps to complete.
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- Work as hard as you can when you perform the cardio exercises, give it everything you’ve got.
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Toning Exercise – no. of reps. |
Cardio Exercise – length of time |
Number of circuits |
Rest between exercises |
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Beginners |
12 |
30 seconds |
2 |
30 seconds |
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Intermediate |
12 |
45 seconds |
2 |
20 seconds |
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Advanced |
12 |
60 seconds |
3 |
Minimal |
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A |
Dumbbell Squat & Press |
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B |
Alternating Lunges with Bicep Curls |
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C |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – go for it! |
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D |
Press Ups – Try full press ups!!! |
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E |
Stability Ball 1 Arm Row |
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F |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – work it baby! |
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G |
Walking Lunges |
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H |
Alternating Lunges with Overhead Tricep Extensions |
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I |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – push it as hard as you can! |
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J |
Jack Knifes |
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K |
The Plank – hold 30-60 seconds – lift one foot 2 inches from the floor to make harder! |
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L |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – work it, work it! |
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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.
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Cardio Workout 1
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5 minute warm up followed by a 45-60 minute cardio session – work at effort level 7-8.
Example – Running, cycling, aerobics, spinning, Zumba, gym session.
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Cardio Workout 2
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Start your session with a 5 minute warm up then perform 10 x 60 second intervals of maximal intensity work (effort level 9/10), with a 60 second easy recovery in between.
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Example- Find a hill – sprint up it for 60 seconds, then jog or walk back down for 60 seconds, repeat x 10.
In the gym, row fast for 60 seconds, easy row for 60 seconds x 10.
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Follow these intervals with 20 minutes of cardiovascular work at 7-8 effort level.
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Cardio Workout 3
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5 min warm up followed by a 60 min cardio session – work at effort level 7-8.
Example – Running, cycling, aerobics, spinning, Zumba, gym session.
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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan. This eating and exercise plan is provided for guideline purposes only. Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury. Brides Up North Bootcamp is entered into completely at your own risk.
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Brides Up North UK Wedding Blog – Images © 2011 Brides Up North
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