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Welcome to Wednesday!
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First up: 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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You know the drill by now girls! Here’s Jenny!: Here we go with week 9 of the Brides Up North Bootcamp. Are you ready to work hard? If the workouts are getting easier then it’s time to progress to the next level, so if you’re a beginner move to the intermediate workouts and ‘intermediates’ should progress to the advanced workouts. There are also some more new exercises to keep your workouts challenging.
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Only 4 weeks left on the bridal bootcamp so you should be feeling and looking great! Keep it working hard for these last 4 weeks… let’s get ready to sweat!
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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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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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– This week’s workout is performed as a two different circuits. 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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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 |
16 |
60 seconds |
2 |
Minimal |
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Circuit 1 – See table above for number of times to complete each circuit.
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1A |
Squat & Upright Row |
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1B |
Squat and Woodchop – 8 reps each side |
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1C |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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1D |
Dumbbell Bent Over Row |
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1E |
Press Ups – try full press ups! |
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1F |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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1G |
Plank – hold 30-60 seconds |
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1H |
Oblique Plank – hold 30-60 seconds |
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Circuit 2 – See table above for number of times to complete each circuit.
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2A |
Side Lunge |
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2B |
Alternating Lunge and Rotation |
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2C |
Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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2D |
Stability Ball Chest Flyes |
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2E |
Tricep Dips |
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2F |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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2G |
Squat and Shoulder Press |
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2H |
Alternating Lunge and Bicep Curl |
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New Exercises:
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Remember to perform all exercises with perfect form and technique.
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1a. Squat and Upright Row
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– Stand in a wide squat position, feet wider than shoulder width, turns turned out slightly.
– Hold a pair of dumbbell’s in front of the body, arms straight.
– Perform a squat
– As you drive from the squat perform an upright row with the arms.
– Lower the dumbbells and repeat.
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1b. Squat and Woodchop
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– Stand in a squat position, with a dumbbell held in one hand.
– As you lower into the squat, lower the dumbbell towards the opposite foot.
– Drive up from the squat and pull the elbow high, then punch the hand into the air (it’s a bit like doing the dance from Saturday Night Fever!)
– Lower the dumbbell and repeat.
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2a. Side Lunge
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– Stand with the feet together.
– Step one foot out to the side and bend the knee.
– Keep the opposite leg straight.
– Drive back to the start and then repeat on the opposite leg.
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2b. Alternating Lunges & Rotation
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– Start in the same position as for alternating lunges and hold a dumbbell at chest height.
– As you lunge forwards push the dumbbell out to chest level
– Rotate to the same side as the lunging leg
– Rotate back to the centre and repeat on the other side.
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To see every exercise that we use explained click here: On Form: The Exercises Explained.
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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. Stability Ball Crunch
1b. Stability Ball Oblique Crunch
2a. Jack Knife
2b. Dumbbell Russian Twist
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New Exercises:
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1a. Stability Ball Crunch
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– Sit on the stability ball and roll forwards until the lower back is supported.
– Place the hands across the chest (beginner), at the side of the head (intermediate) or straight behind the head (advanced).
– Engage the core and tense the abdominals to lift the upper body away from the ball.
– Lift to about 45 degrees, slowly lower and repeat.
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1b. Stability Ball Oblique Crunch
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– Sit on the stability ball and roll forwards until the lower back is supported.
– Place the hands across the chest (beginner), at the side of the head (intermediate) or straight behind the head (advanced).
– Engage the core, as you lift away from the ball rotate at the waist, lower back to the start position and then when you lift again rotate to the opposite side.
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2a. Jack Knives
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– Lie on your back with your arms behind your head and legs in the air.
– Tense the abdominals and lift the hips/head and shoulders away from the floor at the same time.
– Lower back to the start position and repeat.
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2b. Russian Twists
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– Sit on your butt, feet rested lightly on the floor.
– Lean back to 45 degrees.
– Hold a dumbbell at chest level, twist to one side.
– Bring the dumbbell back to the centre and then repeat to the other side.
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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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