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You didn’t think you were getting away with it this week did you Brides Up North?
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Let’s hear from Jenny Cromack of Motive 8 North: Welcome to Week 10 on the Brides Up North Bootcamp! We’re getting close to the end now, so think of this as your final sprint to the finish… a big push over the next three weeks to get you looking stunning for your big day!
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This week’s toning workout is going to focus on tri-sets. Tri-sets are one of my favourite ways of training and are three toning exercises performed one after each other. You can mix and match between muscle groups but we are going to split our tri-sets into exercises which work similar muscle groups or muscle groups which work together (for example, triceps and chest) to really push each area. If you want an even bigger calorie burn during this workout then add a minute of cardio such as skipping, star jumps, shadow boxing etc in between each tri-set.
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Keep focused ladies… the aisle is in sight! I do hope you are all feeling and looking great as all of the hard work should be paying off!
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If you need any more exercise advice or tips please email me at jenny.cromack@m8group.co.uk.
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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.
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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
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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 tri-sets. Perform Exercise A, Exercise B and then Exercise C all immediately after each other with minimum rest between exercises.
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– For a greater calorie and fat burning workout then perform 30-60 seconds of cardio exercises between each tri-set.
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– Repeat each tri-set x 2.
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– See the table below for number of reps to complete.
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Toning Exercise – no. of reps. |
Cardio Exercise – length of time |
Number of Tri-Sets. |
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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Tri-set 1
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1A |
Squat and Woodchop – 8 reps each side |
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1B |
Side Lunge |
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1C |
Squat and Dumbbell Raise |
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1D (optional) |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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Tri-set 2
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2A |
Stability Ball Chest Press |
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2B |
Stability Ball Chest Flyes |
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2C |
Stability Ball Tricep Overhead Extensions |
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2D (Optional) |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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Tri-set 3
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3A |
Stability Ball Crunch |
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3B |
Stability Ball Oblique Crunch |
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3C |
Plank |
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3D (Optional) |
Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.
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Are you ready to blast it in your cardio workouts this week? Go for it and push yourself to the next level!
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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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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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Brides Up North UK Wedding Blog – Images © 2011 Brides Up North
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