“True physical success begins with observation and reflection.”
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
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?
