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Oh my god! Are we only halfway?!
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That’s exactly the type of negative energy that we are NOT talking about today!
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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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Let’s hand you straight over to Ms Jenny Cromack of Motive 8 North to put you (and me!) through your paces: Are you ready to tackle week 6 of the Brides Up North Bootcamp? We’re now approaching the half way mark of the programme and you should be seeing and feeling the results of all of your hard work!
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Make sure you are complimenting all of your hard work in your sessions with a healthy, balanced eating plan. If you want to lose weight and body fat I cannot stress enough how important it is for you to be eating correctly. 70% of an individual’s weight loss success is actually down to what they eat.
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You need to focus on eating ‘clean’ foods… avoid anything in wrappers, packages and stick to lean proteins such as fish, chicken, eggs and turkey and healthy carbohydrates such as wholegrain rice, quinoa, bulgar wheat and vegetables.
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Calories and Weight Loss
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Did you know that 1lb of fat is the equivalent of 3,500 calories? So to lose 1lb per week you need to either eat 3,500 calories less per week, burn 3,500 calories through exercise or even better still do a combination of both!
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Calories = Energy
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Calories are the energy value of the food and drink which we consume. You consume calories through your daily dietary intake, and you use/burn calories through expending energy during exercise and other daily physical activities.
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Energy Balance
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To lose weight you need to upset the ENERGY BALANCE.
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ENERGY BALANCE = WEIGHT MAINTENANCE i.e. consuming an EQUAL amount of calories that you burn.
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POSITIVE ENERGY BALANCE = WEIGHT GAIN i.e. consuming MORE calories than you burn.
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NEGATIVE ENERGY BALANCE = WEIGHT LOSS i.e. consuming LESS calories then you burn or burn MORE calories than you consume.
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Calories and Weekly Weight Loss
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1lb fat loss per WEEK = 3,500 calorie deficit per week or 500 calorie deficit per day to lose 1lb fat per week.
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1 ½ lb fat loss per WEEK = 5,250 calorie deficit per week or 750 calorie deficit per day to lose 1 ½ lb fat per week.
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2lb fat loss per WEEK = 7,000 calorie deficit per week or 1000 calorie deficit per day to lose 2lb fat per week.
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To work out your daily calorie needs click on the following link:
http://www.bmi-calculator.net/bmr-calculator/
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So, are you ready for Week 6 then ladies? Let’s feel the burn!
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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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Eg. 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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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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– There are a few new exercises in this week’s workout so make sure you focus on using a good technique throughout. See the bottom of this post for the new exercises or click here to see each and every exercise explained.
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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.
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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 |
45 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 |
Stability Ball Chest Press |
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1B |
Dumbbell Bent Over 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 |
Alternating Lunge with Bicep Curls |
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2B |
Walking 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 Chest Flyes |
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3B |
Dumbbell Upright Rows |
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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 with Overhead Tricep Extensions |
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4B |
Squat and Dumbbell Raise |
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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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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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New Exercises
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We have introduced a few new exercises into your workout for Week 6 – this should keep you on your toes and keep your workouts challenging! If you feel up to the challenge then give the new exercises a whirl, taking time to focus on your technique. There is a lot more core work, so make sure you are focusing on engaging the core throughout the workout (see tips below). If you are not quite ready for the challenge then don’t worry, stick with Week 5 for another week and then move onto Week 6.
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How to Engage The Core
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Stability Ball Bridge Position
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– You will use this position for some of your exercises (see below), this position will hit the core, glutes and hamstrings as you perform the exercises. Your butt might ache the first time you do this exercise!
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– Start by sitting on the ball with your feet hip width apart.
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– Slowly lower yourself into position by walking your feet forward while you simultaneously lean backwards (you won’t fall off!)
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– The ball should stay in contact with your body as it rolls from your lower back to your head and shoulders.
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– Once the ball is behind your head and shoulders, lift your hips upwards so they are level with your shoulders.
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– Keep the core engaged as you work in this position.
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* If you do not feel comfortable or stable in this position then you can lie on a bench instead to perform the exercises*
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.1a. Stability Ball Chest Press – great for the chest and shapely upper arms!
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– Hold a pair of dumbbells at chest level and roll out to bridge position on the stability ball.
– Bring the dumbbells to the sides, so the elbows are at 90 degrees and the palms are facing forwards.
– Push the dumbbells upwards to straighten the arms.
– Lower back to the start position and repeat.
– As you move the arms they will make a slight arc shape.
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1b. Dumbbell Bent Over Row – good for toning the back…especially good for strapless dresses!
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– Stand with feet shoulder with apart.
– Hold a dumbbell in each hand, about shoulder width apart, palms facing each other (similar to your position for the bent over row).
– Squeeze the shoulder blades together and lean forwards from the hips – you need to lean forwards about 45 degrees.
– Row the dumbbells upwards, lifting the elbows high and squeezing the shoulder blades as you lift.
– Lower back down until the arm is completely straight and repeat.
– Engage the core throughout.
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2a. Alternating Lunge with Bicep Curl – multi muscle exercise which will tone the legs and burn lot of calories!
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– Start with feet together, and hold a pair of dumbbells at the sides – palms facing forwards.
– Step forwards into a lunge, as you lunge perform a bicep curl with both arms.
– Step back and repeat on the opposite leg, again performing the bicep curl.
– Keep alternating the legs until you have performed the required number of repetitions.
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2b. Walking Lunges – these hit the butt and thighs!
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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.
– 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. Stability Ball Chest Flyes – great for toning the chest.
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– Hold a pair of dumbbells at chest level and roll out to bridge position on the stability ball.
– Lift the dumbbells over the chest area, palms facing each other.
– Keep the elbows slightly bent as you lower the dumbbells out to the side until they are level with the chest.
– Squeeze the chest to bring the dumbbells back to centre.
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3b. Dumbbell Upright Row – great for improving the posture and toning the upper back and arms.
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– Stand tall with a pair of dumbbells in front of the body, palms facing the thighs.
– Leading with the elbows, row the dumbbells to the upper chest area – the elbows should be higher than the hands when you finish in a ‘v’ position.
– Lower the dumbbells back down to straighten the arms and repeat.
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4a. Alternating Lunge with Tricep Overhead Extensions.
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– Start with the feet together, and hold one (heavy!) dumbbell behind the head with both arms, elbows close to the sides.
– Step forwards into a lunge, as you lunge press the DB upwards to fully extend the arms.
– As you step back to the start position lower the DB back behind the head. Repeat using the opposite leg.
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4b. Squat and Dumbbell Raise.
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– Start with feet shoulder width apart and hold a dumbbell in both hands in front of the body.
– Perform a deep squat, ensuring the dumbbell does not pull you forwards – the chest should remain lifted throughout.
– As you drive from the squat lift the dumbbell above the head, keeping the arms straight as you lift.
– Lower the dumbbell with straight arms back to the start position and repeat.
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To see every exercise that we use explained click here: On 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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