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Yesterday, this wedding blogger spent a glorious half hour trying on my old “skinny” jeans, fastening the top button, and jumping around the bedroom in glee. Yes, I do that sort of thing. And if that’s not enough to persuade you to give Brides Up North Bootcamp a try, I don’t know what is!
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This morning, its straight over to my new hero, Jenny Cromack of Motive 8 North, to talk you through Week 11: Welcome to the penultimate week of the Brides Up North Bootcamp! Only two more weeks to get in shape for your big day!
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Although there is nothing like a wedding to motivate someone to get in shape, I hope that the Bootcamp has encouraged you to make positive lifestyle changes and you will continue to include healthy eating and exercise as part of your everyday life. Why put all of that hard work and effort into 12 weeks, only to undo it all again? Being active isn’t just about looking great on the outside but also about being healthy on the inside so make Julia and I a promise and keep it up in the long term.
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This week’s workout is similar to last week’s workout so we will continue to work in tri-sets but your last exercise is always an abdominal or core exercise which means that your abs are going to get a workout continuously throughout the session.
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We’re also going to give those upper arms a good blast by hitting two consecutive muscle groups back to back for your upper body to give your upper arms that final push.
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Have a great week, remember all exercise, no matter how little you do is beneficial so squeeze in those workout whenever you can… it all adds up!
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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 Press |
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1B |
Side Lunge |
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1C |
Plank – hold for 60 seconds – go for it! |
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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 Tricep Overhead Extensions |
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2B |
Stability Ball Chest Press |
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2C |
Stability Ball Abdominal Crunch |
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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 |
Single Leg Lunge |
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3B |
Walking Lunge |
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3C |
Supine Jack Knifes |
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3D (Optional) |
Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc. |
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Tri-set 4
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4A |
Stability Ball Bicep Curls |
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4B |
Bent Over Rows |
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4C |
Stability Ball Oblique Crunch |
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4D (Optional) |
Cardio Exercise – 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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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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