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After the gorgeous sugar rush of this morning, it’s straight into this week’s instalment of Brides Up North Bootcamp! Cruel, I know, but I like to keep you brides to be on your toes!
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First things first – 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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Jenny is a motivational miracle worker, trust me! After 7 weeks of Brides Up North Bootcamp, I have lost 15 inches all over – a whole dress size! I’m feeling fitter than ever and looking leaner and more toned.
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To view my vital statistics and progress (eep!) click here.
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Get on it brides to be!
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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 hear from Jenny: Hello! You’re over half way through the Brides Up North Bootcamp now and you should not only be looking great, but feeling great too!
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This week we’re going to continue to focus on hitting those key areas for you to look great on your big day. There are lots of exercises to focus on the upper back and chest areas and upper arms so you look super slinky in your dress…and although your legs may or may not be hidden on the day, we’ve still got lots of squats and lunges in the workout so your pins look great on honeymoon.
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This week’s toning session continues to focus on circuit training – make sure you change from exercise to exercise as quick as possible to maximise fat burning! You’re also going to focus on combining some of your leg and upper body exercises, not only will this make your workout more time effective but it will also burn more calories as you’ll be hitting more than one muscle group in one go.
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During your cardiovascular workouts this week I want you to really push yourself, make sure you include a 20 minute interval training session in at least one of your workouts to shed those pounds. Why not try a new cardiovascular activity that you’ve not done before to stop boredom creeping in?
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Work hard and have a great workout this week….go for it!
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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 a ‘long’ circuit. Start with exercise A and work from exercise to exercise until you have complete all exercises.
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– Rest x 1 minute and repeat the circuit for the number of times as shown below.
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– See the table below for number of reps 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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For a recap on all of the exercises, click here: On Form – The Exercises Explained.
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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 |
12 |
60 seconds |
3 |
Minimal |
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A |
Stability Ball Chest Press |
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B |
Dumbbell Bent Over Row |
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C |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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D |
Alternating Lunge with Bicep Curls |
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E |
Alternating Lunges with Overhead Tricep Extensions |
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F |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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G |
Stability Ball Chest Flyes |
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H |
Dumbbell Upright Rows |
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I |
Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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J |
Squat and Dumbbell Raise |
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K |
The Plank – hold 30-60 seconds |
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Push yourself during your cardio workouts this week. If you’re a runner why not sign up for a 5k or 10k run to give yourself a target to work towards? If you’re a cyclist choose a hillier route than normal. Or if you’re a gym bunny then try a different class and work as hard as you can in it.
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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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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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