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Watch out for the special Brides Up North Bootcamp pages – they should be appearing soon in the pink tool bar at the top of the wedding blog. There, you will find all the resources you need to follow this 12 week plan including recaps of any posts that you have missed. That way, you can follow the plan at your own pace and start when you want.
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All the information below will be repeated there for easy reference. There will also be extra hints and tips for maximising results, recipes, how to deal with eating out, my Bootcamp journal, my vital stats (eek!), handy food and exercise diaries for logging your progress and every single exercise explained.
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Meanwhile, as we are still getting started, this afternoon, it’s all about the exercise.
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Yes, unfortunately this is a non-negotiable folks.
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At the start of the plan ask yourself how many times per week you can exercise and be realistic about this! Performing more sessions per week will bring about greater results, but if you can only do 3 times per week then work as hard as you can in these 3 sessions…each session counts! If you have more weight/inches to lose then it makes sense to say that by doing more sessions you will see greater results.
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Here is a general guide to how many sessions you need to be doing each week, however we will provide exact guidelines for each sessions and new toning workouts on a weekly basis to keep you track and motivated.
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Sessions x 3 per week |
Sessions x 4 per week |
Sessions x 5 |
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Weight Loss & Toning* |
1 x Toning Workout 2 x Cardio Workout |
2 x Toning Workout 2 x Cardio Workout |
2 x Toning Workout 3 x Cardio Workout |
Toning ** |
2 x Toning Workouts 1 x Cardio Workout |
2 x Toning Workout 2 x Cardio Workout |
3 x Toning Workout 2 x Cardio Workout |
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* Want to decrease weight and/or dress size in addition to toning and firming muscles.
** Happy with your dress size and weight and want to work on firming and sculpting the muscles.
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Please note that the toning workouts will involve an element of cardiovascular exercise within them either in the form of interval training or circuit training. You should not perform toning workouts on consecutive days, allow at least 24 hours for your muscles to recover and repair in between sessions
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Log all of your exercise (and eats) in a diary. This will keep you on track with your food and make sure you are aware of what you are eating. The exercise diary will also show you the progress you are making and how much fitter and stronger you are becoming!
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Exercise Intensities – when performing your cardiovascular workouts you need to ensure you are pushing yourself hard enough to get the right results. A good test is the talk test, if you can have a full blown conversation throughout most of the workout you are not working hard enough! Work at a rate where you can manage 2-3 sentences and then need to stop talking so you can catch your breath.
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You can also use the following intensity levels as a guide.
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Effort Level
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1-4 Easy
5-6 Medium
7-8 Hard
9 Very Hard
10 Maximum Effort.
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Cardio Workout 1
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45 minute cardio session – work at effort level 7-8.
Example – running, cycling, aerobics, spinning, zumba.
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Cardio Workout 2
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Start your session with a 5 minute warm up (see toning workout below).
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Then perform 8-10 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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45 minute cardio session – work at effort level 7-8.
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Example – Running, cycling, aerobics, spinning, zumba.
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You will need:
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Stability Ball – I use 75cm, but find a size that suits you. As a test, you should be able to sit upright comfortably on it with your legs bent at the knee and feet flat on the floor.
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2 dumbbells of 3lbs each.
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Warm Up:
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5 minutes aerobic warm up – i.e. skipping, brisk walking, jogging. The purpose of the warm up is to gradually increase your heart 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 15-20 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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This toning workout uses a method called PHA (Peripheral Heart Action) Training. You will alternate between upper and lower body exercise, as you are working opposing muscle groups this means you can minimise rest between exercises in order to keep your heart rate elevated and burn more calories.
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The programme focuses on using mainly compound exercises which use several muscle groups and will therefore burn more calories, with a mixture of upper body (to look great in your dress!) and lower body exercises (to look fab in your bikini on your honeymoon!).
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Perform all exercises in a pair for the desired number of repetitions and sets below:
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Reps |
Sets |
Rest |
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Beginners |
12 |
2 |
Rest for 30 to 60 seconds at the end of each pair |
Begin your session with a thorough warm up. |
Intermediate |
16 |
2 |
Rest for 60 seconds after you have performed 2 sets of each pair |
Aim to complete 15 minutes of intervals at the start. |
Advanced |
12 to 16 |
2 to 3 |
Rest for 30 seconds after you have performed 3 sets of each pair. |
Perform 3 x 12 reps if you have perform intervals at the start. |
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1a. Plie Squats
1b. Press Ups – either on the knees or full press ups.
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2a. Stability Ball Squats
2b. 1 Arm Rows
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3a. Alternating Lunges
3b. Lateral Raises
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4a. Walking Lunges
4b. Bicep Curls
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5a. Stability Ball Leg Curls
5b. Tricep Dips
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Jenny from Motive 8 North shows us how it’s done…
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1a. Plie Squats
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– Begin with feet wider than shoulder width, toes turned slightly out.
– Your knees should remain in alignment with your toes throughout the squat.
– To increase the difficulty hold a dumbbell at chest level.
– Bend the knees and squat until the thighs are parallel to the floor.
– Keep the abs engaged and back straight.
– Push through the feet and thighs to the start position.
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1b. Press Ups – either on the knees or full press ups.
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– Start on all fours (or in full press up position) – the further your knees are from your hands the harder the press up is and the more you will work your upper arms…go for it!
– Bend the elbows out to the side and lower your chest towards the floor until your upper arms are parallel to the floor.
– Drive up through the hands until the arms are fully extended and repeat.
– Keep the core strong throughout and do not let the back arch.
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2a. Stability Ball Squats
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– Place the stability ball against the wall and stand with the lower back supported against the ball.
– Hold a pair of dumbbells at the side to make the exercise harder.
– The feet should be shoulder width apart.
– Bend the knees and squat until the thighs are parallel to the floor (or as deep as you can go!)
– Push up through the feet and thighs and straighten the legs to the start position and repeat.
– The knees should work in alignment with the feet throughout and remain behind the toes.
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2b. Stability Ball 1 Arm Rows
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– This exercise can be performed on a bench if you don’t have a stability ball or you’re balance isn’t too great.
– Place one hand and the same knee on the stability ball, the knee of the supporting leg should be slightly bent.
– Hold a dumbbell in one arm, fully extend this arm.
– Row upwards, keeping the arm close to the sides and squeezing the shoulder blades as you lift.
– Lower and repeat.
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3a. Alternating Lunges
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– Start with the feet together, hold a pair of dumbbells at the sides (optional).
– Step one foot forwards into a large stride
– Bend both knees, lowering into a lunge. Keep the front and back knee at 90 degrees and ensure the back knee remains 2-3 inches above the floor.
– Keep the front knee behind the toe as you lunge.
– Drive back through the foot to the start position and repeat on the opposite leg.
– Ensure the torso remains upright throughout and your core is engaged.
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3b. Dumbbell Lateral Raises
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– Stand tall with a pair of dumbbells in front of the body, palms facing each other.
– Keeping the arms straight, with a very slight bend at the elbow, lift the dumbbells out to shoulder level – no higher.
– Slowly lower and repeat.
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4a. Walking Lunges
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– Start in the same position as for alternating lunges
– Lunge forwards, but then step the back leg to the front.
– Now lunge forwards with the other leg and then bring the back leg to the front.
– Keep walking forwards in this lunging action.
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4b. Bicep Curls
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– Stand tall with a pair of dumbbells in front of the body, palms facing forwards, arms straight.
– Tensing the biceps, curl the dumbbells towards the shoulders.
– Slowly lower and repeat.
– Do not let the upper arms lift during the movement or swing the dumbbells– keep the movement controlled.
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5a. Stability Ball Leg Curls
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– Lie on the floor with the feet on a stability ball, legs fully extended.
– Draw the navel to the spine and lift the hips away from the floor.
– Bend the knees and pull the stability ball in towards your bum.
– Keeping the hips lifted, extend the legs (without locking the knees) and repeat.
– Ensure the hips remain lifted throughout.
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5b. Tricep Dips
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– Place the hands on a sturdy coffee table, step or bench.
– Bend the elbows to lower towards the floor until the upper arms are parallel to the floor.
– Push up through the hands to fully extend the arms and repeat.
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Phew!
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Click here to view the Brides Up North Bootcamp Eating Plan.
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To read more about the thinking behind the 12 week Brides Up North Bootcamp plan and Jenny, from Motive 8 North, who is guiding you and this wedding blogger through it – click here.
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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan. 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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