Bridal Bootcamp Exercise Program: Legs/Upper Body/Core (30-40 Minutes)

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!

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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?

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Bridal Bootcamp Exercise Program: Legs/Shoulders/Core (30-40 Minutes)

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 12-15 reps for every exercise. Also, perform 12-15 reps on each arm if you’re performing a single arm 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: Stationary squat with arms raised in a V shape
2nd: Plank with your feet on a bench (30 seconds)
3rd: Cable chopper with a step (same side)

60-second break

4th: Squat with alternating lateral step and dumbbell hammer
5th: Alternating straight arm raise to the ceiling from the pushup position (30 seconds)
6th: Mountain climbers (30 seconds)

60-second break

7th: Squat from a seat with your hands behind your head (don’t round your back)
8th: Dumbbell shoulder press
9th: 60-second jump rope, Stairmaster, or bike

60-second break

10th: Single leg squat while holding a bar (keep your torso squared)
11th: Prone shoulder raise on a bench
12th: Mountain climbers with a twist (30 seconds)

60-second break

Stretch your body to new boundaries before your wedding ceremony in Denver! / Photo: Dinielle De Veyra

Superset 2

1st: Walking lunge with straight arm rotation (rotate arms until they’re above the knee in front)
2nd: Deadlift, dumbbell hammer curl, and dumbbell shoulder press (1 fluid movement)
3rd: Cable chopper with a step (alternating sides)

60-second break

4th: Step-up with a medicine ball at your chest
5th: Squat with a dumbbell shoulder press
6th: Mountain climbers (30 seconds)

60-second break

7th: Backwards lunge with dumbbell curl
8th: Kneeling dumbbell shoulder raise in front of armpits (thumbs up)
9th: 60-second jump rope, Stairmaster, or bike

60-second break

10th: Step-up and backwards lunge with dumbbells at your side
11th: 1 arm shoulder press on a seat
12th: Mountain climbers with a twist (30 seconds)

60-second break

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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?

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Bridal Bootcamp Exercise Program: Back/Triceps/Core (30-40 Minutes)

“True physical success begins with observation and reflection.”

— Michael Moody, on redefining your body

Bridal Bootcamp Exercise Program: Back/Triceps/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 12 reps for every exercise. Also, perform 12 reps on each arm if you’re performing a single arm 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: Wide grip pulldown with a slight slant back or Assisted wide grip pull-up machine
2nd: Tricep cable pushdown with a bar
3rd: Plank on your elbows with alternating arm reach (45 seconds)

60-second break

4th: Wide grip pulldown with a slight slant back or Assisted wide grip pull-up machine
5th: Tricep cable pushdown with a curved bar
6th: Plank on your elbows with alternating arm reach and toes on medicine balls (45 seconds)

60-second break

7th: Wide grip pulldown kneeling on a Bosu or sitting on a stability ball or Assisted wide grip pull-up machine
8th: Tricep cable pushdown with a straight bar
9th: Squat and twist with the medicine ball at your chest (45 seconds)

60-second break

10th: 1 arm cable lateral pulldown
11th: 1-arm cable pushdown with a handle
12th: Plank with elbows on the floor and feet on the bench (45 seconds)

60-second break

Be creative when trying to perform a pull-up during your fitness session! / Photo: Jonathan Borba

Superset 2

1st: Wide grip cable row (knee height)
2nd: Tricep dumbbell kickback on the bench
3rd: 60-seconds on the Stairmaster or jump rope

60-second break

4th: Wide grip cable row with squat (hip height)
5th: Tricep dumbbell kickback on the bench with a wrist twist
6th: 60-seconds on the Stairmaster or jump rope

60-second break

7th: Close grip cable row seated on a stability ball (chest height)
8th: Pushup with your feet on the bench
9th: 60-seconds on the Stairmaster or jump rope

60-second break

10th: 1 arm cable bow and arrow (chest height, row with a step back)
11th: Tricep dumbbell kickback on the bench
12th: 60-seconds on the Stairmaster or jump rope

60-second break

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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?

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