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Bridal Bootcamp

July 30, 2013

Every bride wants to look their best on their special day; with diet and exercise you can achieve that gown worthy bod in no time. Below is a simple plan we have put together that is easy to follow so you can achieve your bridal fitness goal.

The Plan

6-12 Months before the wedding

Exercise three-four times a week

Perform 30 addition minutes of cardio (ex: Running, Elliptical, Swimming, Biking)

Perform 3 sets of 12 with each exercise, and increase your weights throughout the year

Mostly importantly DRINK LOTS OF WATER!!  (A gallon a day keeps the pounds away)

The Routine

Biceps: Sit on a chair, place your weights in your hands and dangle them by your side. Face your wrist forward, and begin by curling your arm from the elbow up towards your shoulder. Place your arms back to the starting position and repeat.

bicep-curlSeated Bicep Curl

Triceps: Sit on the edge of a chair, place your hands on the corners of the chair and feet and legs together. Begin by lifting yourself forward off the chair and dipping so your arms bend at the elbow backwards. Continue dipping up and down until the set is complete.

tricep dipTricep Dips

Shoulders: Sit on a chair and place the weights in your hands. Begin with your arms out to the side, and bend your elbows so your hands are facing up. Push your arms and weights up so they touch above your head, and then bring them back down to the starting position.

shoulder pressSeated Shoulder Press

Back: Stand in a squatting position leaning forward and place weights in your hands. Make sure your feet apart and begin by extending your arms so they are perpendicular to the ground and turn your hands so your palms are facing each other. Pull arms and weights back and push chest forward, while squeezing your back muscles. Go back to the starting position and repeat.

back row

Back Row with Weights

Abs: There are quite a few different ab exercises. The first is a bicycle crunch; begin by laying on your back with your hands behind your head and legs bent in the crunch position. You then take your left elbow and touch it to your right knee, then take your right elbow and touch it to your left knee. That completes one rep, continue the criss cross pattern till the set is complete.

bicycle crunchBicycle Crunch

Abs: Begin lying on your stomach resting on your forearm. Push up so you are parallel to the ground, and so your body is resting on only your forearms and toes. Hold this plank position for 30 seconds and then release. Go back to the starting position and continue the set.

plank1Plank

Abs: Start by lying down on your back. Place your legs and knees together in the bent crunch position. Twist your legs to one side. Place your hands behind and your head, and raise your head and chest off the ground a little, making that side crunch. Continue the crunch for a full 12 reps, switch your legs to the other side and continue the reps. Twist your legs back to the starting position and repeat the set.

side crunchSide Crunch

Legs and Butt: Start by standing feet shoulder width apart. Take your left leg and step forward into a lunge. Thus making sure the front knee is directly over the heel and the back knee is bent with only your toes touching the ground. Come back to the starting position and switch by placing your right foot forward into the lunge. By switching legs this completes one rep, continue switching till the set is complete.

lungeLunges

Thighs: Start standing with your feet together, and bend at the waist slightly. Take your left leg and raise it to the side at about a 45 degree angle, place the leg back down and continue the reps. Switch to the right left and do the same lift. Come back to the starting position and repeat the set.

thigh workoutBent Over Leg Lift

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