Bridal Bootcamp 2010

Hi friends :) How’s your day been? Mine has been bueno- a killerrrrr yoga sesh and a photo shoot. We took a lot of fun pictures!! Can’t wait to show you :)

For now, I’m super excited for BRIDAL BOOTCAMP 2010!!

When I met the Pilot, I had JUST started weight training. I loved thinking about the fact that *maybe we’d get married* while I pumped iron. I’m a dreamer like that ;)

wedding 

Every bride wants to look and feel amazing on her wedding day. The white dress is definite motivation to clean up eats and re-vamp fitness routines in order to prepare for the big day. The endorphins can also help out with all of the pre-wedding stress. On days when I worked out, even the craziest wedding snafus -like the restaurant *forgetting* that 80 people were about to show up for a rehearsal dinner…..- were much more manageable :)

Since quite a few of you reached out to me asking for a Bridal fitness routine, I thought fall would be the perfect time. Summer brides had the option of doing the Summer Shape Up, but I haven’t offered fitness programs in the fall… until now :D

Here are the deets:

-One total body workout will be posted each Wednesday for the next 4 weeks- you can do the workout as little as one time, or as many as three times (on non-consecutive days) before the next workout is posted.

-These workouts combine high intensity cardio with circuits and superset training and emphasize arms and back for strapless dresses.

-Use the whole body workout in conjunction with your usual cardio and yoga routine, alternating Bridal Bootcamp with cardio or yoga days, if you’d like

-Need help cleaning up your eats? A sample meal plan can be found *here* and meal ideas are *here*

-Always, always check with your doc before making any fitness or nutrition changes.

-Remember, this isn’t a *challenge*- the info is just here for those who’d like to use it :)

notebook (2)

Keeping track:

I recommend keeping track of fruit and veggie intake (at least 5 servings each day), water intake (at least 8 glasses) and workout schedule in a small notebook.

Another great idea is to have your body fat percentage checked, if you want to. I find that its a much better way to gauge progress (as muscle is more dense than fat, it’s very possible to “shrink” and weigh more.. weight is really just a silly number), and its interesting to see how your fat percentage drops as you increase weight training effectiveness. (I don’t ever recommend body fat going below 18% to protect reproductive health)

Remember, you can cardio until your legs fall off, but weight training and healthy eating is going to make all the difference in the world. I always recommend a balance of cardio, strength and flexibility training.

buff-brides Source

Week 1 Workout:

This workout is done superset style, moving quickly from one exercise to the next in that particular superset. For example, for the first superset you’ll do 15 bicep curls immediately followed by 15 tricep dips. You’ll rest for a little while (15-30 seconds), then go again until you’ve repeated the superset 3 times. Then you’ll move on to the second superset (step ups and sumbo squat and crunch) and so on.

Use a weight that’s challenging but not too difficult. If you can easily do more than 15 reps, add in some weight. The idea is to push yourself so it’s challenging to finish, but don’t hurt yourself. If something doesn’t feel right or isn’t working for ya, don’t do it, mmm k?

-Warm up 5 min cardio of choice

-Superset 1: Bicep curl and tricep dip (15 of each, repeat 3 times)

-Superset 2: Step-ups on the right (10), on the left (10), sumo squat and crunch (10), left (10)– repeat 2 times

-Cardio blast: 5 min. Start at an easy jog or walking pace with 5-6% incline. Add 1% incline every minute until you have reached 5 min (if you need to take it down before then, do it)

-Superset 3: Pushups (12- start in full plank and drop to your knees to finish if you need to), bent-over wide row (15)- repeat 3 times

-Superset 4: Stability ball back extension (12-15) and Stability ball crunch (hold a weight at the ends with both hands,keeping your arms close to your ears to make it more challenging- 15)- repeat 3 times

-Cardio blast: 5 min sprints. Go for 1 min at an easy pace, 30 seconds at a very challenging pace, alternating for 5 minutes total.

-Bent over fly and dumbbell front raise (15 of each)- repeat 3 times

-Cool down (5 minutes), stretch.

So who’s got an upcoming wedding??

Not getting hitched anytime soon (or already hitched) but want to join in the fun?? :)

Happy training,

Gina

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Comments

  1. I’m getting married in a year:) Hoping I get some time to try these workouts, but I’m gonna save them anyway to get me ready come spring, then maybe do the next one in summer too:) Thanks Gina!

  2. You rock!!

    My wedding is 4 months away!! February 19th!!
    I’m getting back into running, but need some weight lifting in my life!
    I just googled all the exercises I wasn’t quite sure of… I’m gonna look hilarious running out and doing sprints on my street, then back inside for weightlifting,but a girls gotta do what a girls gotta do!!
    Thanks so much Gina!!

  3. you’re a dead-ringer for princess jasmine. :-)

  4. I did the workout tonight and my arms/back feel amazing! I’m not planning on getting married anytime soon, but this is perfect for toning up for the beach vacation my boyfriend and I are taking next month. Thanks for posting!

  5. What a great post! I know you’re going to inspire tons of people with this one. Way to go, Gina!

    Already married, and so no weddings in my future.

    Love that you said that strength + cardio + flexibility training are all part of an effective workout program. Amen!!

    :)

  6. How about those of us who want to get married this year (just need the b-friend to pull the trigger)!! I am in! Looks like a great, balanced strength workout!

  7. woohoo! thanks so much for posting this! i’m getting married in april. should i start bootcamp now, or wait until a couple of months before the actual wedding? i’m already hitting the gym on a regular basis, but know that i could definitely be doing more in the weight training world… thanks!

  8. Thank you! I love your workout boot camps and even though there is no wedding in my near future, I have a few lovely dresses I need to squeeze into in the next few months.

  9. Gina! I finally want to say hi after reading your blog for quite some time. I might get married sometime next year, but it’s not official yet! Well, shaping up is always a good idea.
    I have some questions though:
    - I’m a total strength training newbie and have a hard time figuring out what to do from just reading your instructions. Could you maybe do a video to show all the moves?
    - How much time does the full body workout take? About 30 minutes, or rather 60? I need to fit it into my (awfully busy) schedule. ;-)

    Thanks a lot for all your posts and providing inspiration and entertainment at the same time!

    • Fitnessista says:

      hey sue! thanks so much for saying hi and reading my little blog :)
      -if you click the links for each exercise, there’s a post or video that explains the moves
      -i’m guessing it should take 30-40 minutes
      xoxo

  10. Oh my gosh I am soo excited for this! Even though my wedding isn’t until 2012 I am going to incorporate this into my workout routine. Thanks so much Gina! :)

  11. I already got married this year but this looks like a great workout just the same. :)

    I am thinking about printing out all of your workouts you have posted into a little “workout notebook”.

  12. Love the wedding photo Gina! You looked gorgeous. :)

    Also I’m so excited to follow along with this plan. I do weights regularly, but I get bored of always doing the same thing. It’ll be fun to switch it up!

  13. Not getting married soon (…still waiting to get a ring on it ha), but I always love your shape-ups. I don’t always follow along 100% but I usually incorporate some of your program into my routine. I just started teaching Pilates and I have a student who I work with privately outside the studio – she’s trying to lose weight and I might just have to share this with her. I keep trying to convince her that strength training is equally as important as cardio but she’s afraid to build muscle because she thinks it’ll make her look “bigger” when she’s trying to shrink.

    ..Okkay done babbling. I just love the concept – my family owns a tuxedo shop so weddings have been my life for a looonggg time. Since the big-time wedding season hits April-June, maybe around March or late February you can give a shout out to this plan for upcoming brides :)

  14. I’m not getting married any time soon that I know of, but I’m still going to give the workout a whirl on Friday. I’ve been good about cardio lately but need a kick in the booty to get back into strength exercises. This timing is perfect!

  15. I’m getting married in August! I’ll definitely be trying this tonight. Any suggestions for an alternative to set 4 if I don’t have a stability ball?

    Thanks!

    • Fitnessista says:

      you can do both moves on the floor instead- just lay on your stomach for the back extensions and flip onto your back for the crunches :)

  16. Yayyy!! Thanks Gina! This is so exciting! My wedding is on January 29th – I am so pumped to do this! I am going to try yoga 1/week too and get in a couple of runs/week. Really excited.

  17. I’m not getting married anytime soon (I’m only 20!), but I did this workout this morning and it was TOUGH! Loved it though, thanks for this!

  18. GETTING MARRIED ON DECEMBER 11TH! You’ve always had the best blog but because of your timing with this i love you just a little bit more :) thank you!

  19. Thanks Gina! I’m excited. I have a wedding in March and have been working out since last March trying to get in shape (not for the wedding just in general). I have been super frustrated but I’m always up for something new to try. Thanks again!

  20. No ring yet! Sent it to my sister who is getting married. Did the workout last night and loved it for my arms and back. I go to the gym with no direction in the weights section, so this is just what I needed! Thanks so much!!!

  21. I did it this morning! It was such a nice change of pace from the usual same old stuff I always do :) Thanks!

  22. thank you for posting this! got the ring but been lazypants/procrastination station about setting a date (mostly due to finances and family politics, it sucks). anyway, this is very helpful and makes me excited. so, thank you.

  23. Haha, what is it with guys and mustaches?!

    My guy likes to ‘surprise’ me by shaving his nice, scruffy beard into a mustache. Yeah, not hot.

  24. I took the workout to the gym last and it was great! Alas, I am not a bride anymore(our wedding was 8 years ago). However, I am going to pretend. I have always wanted nice, strong arms anyway! Thank you!!

  25. I am already married, but I will be using this workout, thanks so much!

  26. I’m already married, but I love your workouts! What I particularly love about your workouts is the 5 minute varied cardio blasts along the way. They make cardio fun and the time goes by really quickly.

    Thank you!

  27. Wow – this is awesome! Thanks so much for the tips!
    I’m getting married in 3 weeks (eeek!!!) & wanted to mix-up my normal exercise routine. This definitely helps!

  28. Did the workout last night and lloovveedd it!! I’m getting stronger everyday…actually went to the gym with my bf and he complimented me on having a “plan” when I went to the gym!
    :) Thanks Gina!!!

  29. Gina, this is FAB! My wedding is still a year and a half away (destination planning…), but I have been aching to find a killer bridal boot camp. I have been unable to find a good class targeted at brides (great arm toning, etc.) in DC where I live, so this couldn’t have come at a better time!

    I just wanted to say thanks, and as a new(ish) reader, I am in love with your blog. I’ve already made several of your suggested recipes and my fiance loves them too. Hopefully he’ll love me after doing this work out for a few months ;)

  30. Hey Gina!

    I did my first workout last night and boy oh boy, did I underestimate how hard this would be! (in a good way!!)

    I really worked up a sweat and enjoyed myself! The only downside was that with the first cardio blast, at the one minute mark I got a cramp in my left calf muscle… So I still did the incline thing, I just walked at 4.0 mph instead!

    I’m really excited to follow this plan and tone up :) thank you again for doing this!

  31. I did this yesterday afternoon and it felt awesome. I’m customizing my own cardio, because I’m trying this out at home. It was an excellent stress reliever after someone smashed into my parked car. Wah wah. The endorphins were much needed!

  32. I just did this workout this morning! I really liked it! Because it was totally different than my boring running routine, kept me interested, and my shoulders are already sore :).

    Thank you!

  33. I just did this workout for the 2nd time today and I absolutely loved it! I’ve never done the cardio blasts in a workout before and I felt like I got a much better workout just by doing that. After the first time I was pretty sore (in a good way!), so thanks for shaking up my strength routine… even though I’m not getting married anytime soon, I needed it!

  34. Woohooo.. did the workout for the first time today… felt awesome!
    Thank you!!

  35. Finally did the workout today. Wow! It totally wiped me out in all the best ways! Thank you, Gina! It’s so nice to have a plan.

  36. The workout kicked my butt! I made the mistake of doing it in the apartment complex gym, and the lightest weights they have are 10-pounders, which was too much for me on some of the moves. I had to modify a bit. I plan to try again tomorrow at home, though, with my 5- and 8-pounders. Also, I can escape the gaze of the creepy dudes that way. :)

  37. I have been following your blog for a long time and I love it. I will definitely have to give this workout a try. I have been married now for 2 years, but I never know what kind of plan to create for myself regarding strength training. I love this one. I also love that it won’t take an hour to do it! Thanks, Gina!

  38. LOVED the workout! I had to modify superset #2 due to what equipment was around me (Switched out the step-ups for the lunge & lift move) and superset #4 (i switched back extensions for planks ‘cuz i couldn’t do an extension without rolling off the ball to save my life) but otherwise the whole thing including cardio supersets was awesome & made the time fly by, thank you!

  39. Loving it. I have been a long time reader and always love your “bootcamps”!
    Question, if you don’t mind me asking: What are the letters (next to the food items) in the second photo? I *thought* it might be counter of some sorts? Fruits/Veggies?

  40. Hey! I just wanted to tell you that I tried out this work-out last night (not getting married anytime soon, but I just loved this routine!). I have a six day routine that I rotate through but I find lately that I’m really bored with it and lacking the motivation to do it. SO, last night I tried this one. I even made my boyfriend do it with me because his trainer forgot to send him a new work-out for the day. By the end we were both sweating and tired, but it was awesome! I’m feeling great today. I can’t wait to incorporate more of these into my work-outs and to try the next ones. I definitely need the variety! Thanks so much for posting these.
    xoxo
    Danielle

  41. Hey! I just added you to my blog roll! I LOVE your site! I don’t have an upcoming wedding but this workout is so awesome I am about to print it out for tonight’s exercise!
    Thanks!
    Cara :)

  42. Not getting ready for a wedding, but this workout is exactly what I’ve been looking for! Just finished it for the second time (1st was Tuesday!) and loving it…I don’t have an exercise ball, but I did those on the floor and added a few other core exercises as well. I’ve always gotten so bored while working out, but this keeps it interesting. Thanks so much, you rock!

  43. Hi Gina, I’m getting married in May :) I’m so looking forward to it, and my hen party is at the end of march, so I have just about enough time to cram this in before then :) and then again before the wedding :) Thanks so much for this!!! xxx

  44. Hi Gina,
    Thank you so much for this workout series! I’ve noticed that the link for the 2 and 3 bridal bootcamp workout are the same….would you be able to change it to the right one? I can’t find it on my own. You rock and so does this workout!

  45. LOVED this! It was fun to hop on and off the treadmill and I felt like I could push myself more since each cardio blast was only five minutes. So fun and definitely had me sweating.

  46. This is great, my sister is getting married in a couple of months and she is unhappy with the current size and wants to slim down for the wedding. I am so happy I stumbled across this to give the info to my sister, I hope it helps. Also I love the whole look of your website and combining everything fitness, fashion and food what a great combination.

  47. Oh Gina, I am getting married in 45 days and I am so upset at myself. I have been planning on eating better ever since I got engaged and now that I’m 6 weeks out I realize that I have absolutely no will power over food. I am so sad and upset with myself. I joined Crossfit 3 months ago, but without eating better, I have seen no results at all.
    I just found this Bridal Bootcamp that you posted years ago and I’m about to give it a go as best I can. I just hope I don’t fail….again, for the 100th time. :(

    Wishing myself luck!

  48. Just letting you know that I found this workout this morning in my search for a killer total body weights workout! My hubby and I knocked it out together and loved it. Your fitness page is full of so many awesome options. I feel kinda guilty that they’re free ;). You are one of my favorite bloggers and inspire me daily :). Thanks for the awesome sweat session!

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