Bridal Bootcamp

Brides Up North BOOTCAMP: Week Eight – Raise The Barre!

20th October 2011 | Julia Braime

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Brides Up North BOOTCAMP

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This works.

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This weekend, I did something I didn’t think I’d ever do after the age of eight.  I donned leggings, a tutu and leg warmers and went out in public.  And felt good about it.  I actually felt better about it that I did aged eight, as this time around there was no actual ballet involved (I was a bit of a tomboy before my natural love of pink took over).  It may have been fancy dress, yes, but thanks to Jenny Cromack of Motive 8 North and Brides Up North Bootcamp, no one thought that Halloween had come early.

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If you are hoping to tone up a little, shift a few pounds or maybe just feel fit, well and buzzing with energy before you walk down that aisle – give Brides Up North Bootcamp a whirl.  I’m sticking with it. 

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Just starting out?  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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Have you entered our amazing competition to win three personal training sessions to the value of £135 with our very own Jenny Cromack of Motive 8 North?  If you want to enter just click here and leave a comment…

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Over to Ms Cromack and into Week Eight – we are flying now ladies:  I know it can be hard to fit in your daily  sessions, but if you want to look stunning on your big day you need to ensure you commit to your exercise regime and healthy eating plan.   I promise you it will be worth every minute you have sweated during your workouts!  You need to ensure that exercise and healthy eating is a priority alongside everything else you have going on in your life. If you are ever struggling to fit a longer workout into your day then don’t stress, just aim to complete a shorter 30 minute workout and work as hard as you can in those 30 minutes!

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cardio

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Make sure you put lots of energy into your cardio workouts this week. If you’re lacking in motivation on these dark nights then buddy up with a friend or bridesmaid and encourage each other to workout!

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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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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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toning

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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

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 another ‘long’ circuit. Start with exercise A and work from exercise to exercise until you have complete all exercises.

– Rest x 1 minute and repeat the circuit for the number of times as shown below.

– See the table below for number of reps to complete.

– 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

Beginners

12

30 seconds

2

30 seconds

Intermediate

12

45 seconds

2

20 seconds

Advanced

16

60 seconds

2

Minimal

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Circuit 1 – See table above for number of times to complete each circuit.

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1A

Stability Ball Chest Press

1B

Stability Ball Chest Flyes

1C

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

1D

Alternating Lunge with Bicep Curls

1E

Alternating Lunges with Overhead Tricep Extensions

1F

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

1G

Plank – hold 30-60 seconds

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Circuit 2 – See table above for number of times to complete each circuit.

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2A

Dumbbell Bent Over Row

2B

Dumbbell Upright Rows

2C

Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

2D

Squat and Shoulder Press

2E

Squat and Dumbbell Raise

2F

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

2G

Oblique Plank – hold 30-60 seconds

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For a reminder of how to perform each exercise click hereOn Form: The Exercises Explained

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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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  – Image © 2011 Brides Up North

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