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Wahey!
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I have lost 8 inches all over in the first four weeks of Brides Up North Bootcamp! RESULT! I won’t lie, it’s been tough and I have fallen off the wagon a few times (see Julia’s Journal to read my honest account of life on the plan) – but it’s also been very rewarding and I feel leaner, fitter and full of beans. Which is just as well because I am one very busy wedding blogger at the moment. I also look a lot better in the little pink dress that I was rocking this weekend. Size ten baby, yeah! And 8 weeks to go! Cindy Crawford, watch your back.
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If you are following the plan at home, please let me know how you are getting on! Share my pain! Just starting out? Check out the Brides Up North Bootcamp pages for everything you need to know including the weekly fitness plans, the eating plan, hints and tips, handy food and exercise diaries, the exercises explained and my progress.
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That’s enough from me. I’ll hand you over to our own Mrs Motivator, Jenny from Motive 8 North, as she gives us Week 4’s marching orders:
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Hello! Jenny here! Feeling energised and ready for another week at the Brides Up North Bridal Bootcamp?
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This week we’ll continue to perform your toning sessions as a circuit to keep the intensity high and blitz your body fat and torch the calories. However, this week we’ll change the order of the exercises and hit the upper body a little bit harder so your arms and back look great in your wedding dress. The intervals at the start of your toning workout are a little bit harder this week to keep challenging you….go for it!
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We’ve also added some toning exercise for the abdominals this week, ready for you to look great in that bikini on honeymoon.
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Get some funky tunes on and work it baby!
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Remember, if you find any of the workouts too difficult then feel free to repeat a week and move on to the next week when you are ready. If you have any questions about the Brides Up North Bootcamp exercises or your training in general then please email Jenny at jenny.cromack@m8group.co.uk
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Warm Up:
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5 minutes x 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, alternate with 45 seconds recovery walk or jog – Repeat x 8
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Intermediate – 60 sec fast hill sprint outside, alternate with 60 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 10
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* You can also perform these intervals on a bike or rowing machine for the same time.
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– This week’s toning workout is performed as mini-circuits. In each block perform exercises A to C, back to back with minimal rest between exercises to keep your heart rate up. Click here to see all the exercises explained.
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– Rest for a minute at the end of each mini-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 |
15/16 |
60 seconds |
2 |
Minimal |
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Circuit 1 – repeat circuit as many times as stated in the table above.
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1A |
Press Ups |
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1B |
Stability Ball 1 Arm Row |
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1C |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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Circuit 2 – repeat circuit as many times as stated in the table above.
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2A |
Squat and Press (beginners do Plie Squats) |
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2B |
Alternating Lunges |
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2C |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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Circuit 3 – repeat circuit as many times as stated in the table above.
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3A |
Stability Ball Bicep Curls |
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3B |
Tricep Overhead Extensions |
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3C |
Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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Circuit 4 – repeat circuit as many times as stated in the table above.
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4A |
Walking Lunges |
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4B |
Stability Ball Leg Curls |
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4B |
Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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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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Cardio Workout 1
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5 minute 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 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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E.g. Find a hill – sprint up it for 60 seconds, then jog or walk back down for 60 seconds, repeat x 10.
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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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These exercises can be performed at the end of your toning or cardio sessions. Aim to complete 3 times per week.
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Reps |
Sets |
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Beginners |
10 |
2 |
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Intermediate |
12 |
2 |
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Advanced |
12 |
3 |
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Exercises
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1a. Reverse Crunches
1b. Abdominal Crunches
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Beginners 10 reps x 2 sets
Intermediate 12 reps x 2 sets
Advanced 12 reps x 3 sets
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2a. Plank – either on your knees or full
2b. Oblique (Side) Plank
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Beginners – Plank – knees x 30-60 seconds, Oblique Plank – x 30 sec
Intermediate – Plank – full x 30 seconds, Oblique Plank – x 45 sec
Advanced – Plank – full x 60 seconds, Oblique Plank – x 60 sec
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Reverse Crunches
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Abdominal Crunches
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Plank
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.Full:
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Half:
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Oblique Side Plank
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Any questions? Email jenny.cromack@m8group.co.uk
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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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