BRIDAL BOOTCAMP EXERCISE PROGRAM: LEGS/SHOULDERS/CORE (30-40 MINUTES)
Time to be your own personal trainer in LoHi! You still need to exercise outside of your personal training sessions, right??? Perform the exercises in this order. Note the descriptions next to each exercise (e.g., position of the bench or cables) and perform 16 reps for every exercise. Also, perform 16 reps on each arm if you’re performing a single arm exercise. Try to maintain a 140-160 HR (although it’ll fluctuate depending on the exercise). Don’t forget to answer the questions in the “Assessment Section” after your workout. Let’s get you ready for your wedding ceremony in Denver, Colorado!
SUPERSET 1
1st: Prisoner squat
2nd: Pushup with feet on medicine balls (failure)
3rd: Side plank
60-second sprint/30-second break
4th: Squat jumps with a medicine ball at your chest
5th: Pullups/pullup assist machine
6th: Plank with alternating plate lift (extend your arm forward and lift the plate before switching)
60-second jump rope/30-second break
7th: Split squat jump with a medicine ball at your chest
8th: Burpee pushups off of the bench (hands on the edge of a bench instead of the floor to start)
9th: Medicine ball toss at the wall while rotating
60-second Stairmaster/30- second break
10th: Alternating single leg squat with dumbbell hammer
11th: Pushups with your feet elevated on a bench
12th: Mountain climbers with a twist (30 seconds)
60-second break
Push yourself to new levels with a personal trainer in LoHi! / Photo: The Lazy Artist Gallery
SUPERSET 2
1st: Walking lunge with dumbbell press overhead
2nd: Pullup/pullup assist machine
3rd: Cable chopper with a step (alternating sides)
60-second sprint/30-second break
4th: Alternating step-up with medicine ball toss and catch
5th: Pushup with alternating dumbbell lift (see picture)
6th: Alternating toe-touch crunch
60-second Stairmaster/30-second break
7th: Alternating backward lunge with cable row
8th: Squat with the shoulder press while rotating
9th: Alternating leg lift while planking
60-second jump rope/30-second break
10th: Step-up from kneeling position with a medicine ball extension
11th: Pullup/pullup assist machine
12th: Bicycle crunch
Naptime!
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which back and chest exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include an even ratio of back and chest exercises instead?
