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Did you know that I lost eight inches all over in the first four weeks of Brides Up North bootcamp?! This works girls! 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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No procrastinating. Let’s hand you lovely lot straight over to Jenny of Motive 8 North: Right then ladies, let’s get that sports kit on and get in shape with another week on the Brides Up North Bootcamp…get ready to sweat!
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Before you start Week 5 I want you to get out the scales and tape measure and do another set of measurements so you can see how much progress you have made so far. I hope you are all happy with the progress you are making, if you are then good on you…give yourself a pat on the back and keep up the hard work! If you’re not quite where you wanted to be then ask yourself why… do you need to do more exercise, do you need to watch your food intake a bit more closely, or do you need to give yourself a big kick up the backside and get motivated (did I tell you I know a good personal trainer?!).
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The most important thing is NOT to give up… stay FOCUSED and POSITIVE and think of how amazing you will look on your big day!
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So what does Week 5 have in store? More circuits this week… keeping that intensity high to blast the fat whilst sculpting those legs and arms. We’re also going to pair exercises which work similar muscle groups together so that you really hit those upper arms! You’ll also continue to do your cardio workouts, but why not try a different class this week to give the body a new challenge and also to stop your routine getting too boring.
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Remember, if you find any of the workouts too difficult then it’s ok to repeat a week and move on to the next week when you are ready. If you have any questions about the 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
Intermediate – 60 seconds fast hill sprint outside, alternate with 60 seconds recovery walk or jog – Repeat x 8
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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Toning Workout:
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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.
– Rest for a minute at the end of each mini-circuit.
– See the table below for number of reps and number of circuits to complete.
– Work as hard as you can when you perform the cardio exercises, give it everything you’ve got.
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Click here – On Form: The Exercises Explained if you need a reminder of each exercise.
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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 – change to full press ups if you’re getting stronger! |
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1B |
Tricep Overhead Extensions |
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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 |
Stability Ball Leg Curls |
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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 1 Arm Row |
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3B |
Stability Ball Bicep Curls |
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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 |
Alternating Lunges |
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4B |
Walking Lunges |
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4B |
Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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Circuit 5 – repeat circuit as many times as stated in the table above.
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5A |
Plank – hold for longer than last week!! |
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5B |
Oblique Plank – beat last week’s time |
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5B |
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 minutes 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. 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 minute warm up followed by a 60 minute 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 seconds
Intermediate – Plank – full x 30 seconds, Oblique Plank – x 45 seconds
Advanced – Plank – full x 60 seconds, Oblique Plank – x 60 seconds
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For a recap on all the exercises click here: On Form: The Exercises Explained
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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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Brides Up North UK Wedding Blog – © 2011 Brides Up North
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