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If you are new to Brides Up North or want to begin the Brides Up North Bootcamp programme in your own time, check out the Brides Up North Bootcamp permanent pages at the top of the wedding blog. There you will find everything you need to get started, the eating plan, the exercises explained and a week by week catch up.
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For now, it’s over to Jenny at Motive 8 North: Right then ladies… how are you feeling after two weeks on the Brides Up North Bootcamp?! You should have a spring in your step from all that exercise you are doing and hopefully that waist band is feeling a little more loose…
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Are you ready to step it up another gear this week? I hope so! Remember, your body gets used to the exercises you are doing quite quickly so it’s important that you change your routine… and it also stops boredom setting in too. However, if you find any of the workouts difficult then feel free to repeat a week and move on to the next week when you are ready.
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During Week 3 we are going to put an added boost of cardio into your toning workout, just a little bit more than in Week 2 so dig deep and go for it! Most of the exercises are the same as in Week 2 so work on perfecting your technique and remember to perform all of your exercises in a controlled manner.
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If you have any questions about the Brides Up North Bootcamp exercises or exercise in general then please email me at jenny.cromack@m8group.co.uk.
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Ok… here goes… good luck! Remember to work hard and think about how fantastic you will feel at the end of 12 weeks!
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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 15 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 sprint outside, flat route, alternate with 45 seconds recovery walk or jog – Repeat x 8
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Intermediate – 45 seconds fast hill sprint outside alternate with 45 seconds recovery walk or jog – Repeat x 8
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Advanced – 60 seconds fast hill sprint outside alternate with 60 seconds recovery walk or jog – Repeat x 8
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Toning Workout
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This week’s toning workout is performed as a circuit: perform Exercises A to L (click here to see all the exercises explained), back to back with minimal rest between exercises to keep your heart rate up.
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Rest for a minute at the end of each circuit.
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See the table below for number of reps and number of circuits 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 |
2 |
Minimal |
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Circuit
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A |
Press Ups |
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B |
Squat and Press (beginners do Plie Squats) – NEW EXERCISE |
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C |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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D |
Stability Ball 1 Arm Row |
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E |
Stability Ball Squats |
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F |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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G |
Stability Ball Bicep Curls |
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H |
Alternating Lunges |
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I |
Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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J |
Tricep Overhead Extensions |
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K |
Walking Lunges |
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L |
Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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Repeat circuit as many times as stated in the table above.
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NEW EXERCISE
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Squat and Press
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– Stand with feet shoulder width apart and hold a pair of dumbbells at shoulder level, elbows at 90 degrees.
– Squat until the thighs are parallel to the floor.
– As you drive up from the squat press the dumbbells above the head until the arms are straight, and the dumbbells almost touch.
– Lower the dumbbells back to 90 degrees and repeat the sequence.
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For a recap of all the other exercises in the programme – click here: On Form: The Exercises Explained.
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Now your fitness levels are improving I want you push yourself a little bit more during your cardio workouts. If you go for a run, power walk or bike ride go a little bit faster or a little bit further than last time. If classes are more your thing then shake your butt a little more in Zumba or go for the high impact option in Aerobics.
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Exercise Intensities – see week 1 for intensities.
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Cardio Workout 1
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5 min warm up followed by a 45-60 min 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 min 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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E.g. 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 mins of cardiovascular work at 7-8 effort level.
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This session will be great for calorie burning and fat burning!
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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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