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 😉
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 😀
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 🙂
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.
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
125 Comments
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Oh this is awesome! Just what I need. My wedding is still a year away but I’ve got a long way to go with regards to weight loss and fitness. Thanks for posting this! 🙂
Funny, I have the bridal fitness book that picture is from!!! I used to do a lot of bridal expos promoting my personal training business….brides are SOOO much fun to train, because they work SO hard!!!! I have had some of the best success stories with brides!!! I am doing the prenatal stuff now…next stage of life 😉
Your program looks great, the readers are super lucky to get these awesome workouts each week!
I’m not getting married anytime soon, but I still want to join! The routine is straightforward and looks manageable so I can’t wait to start!
Perfect timing! I’m one month away from walking down the aisle 🙂 I could def use some last minute toning!
This post came at exactly the right time! I’ve been super bored with my strength workouts and relying (very) heavily on running to do it all for me. I’m off to the gym to try it right now 🙂 Thanks Gina!
let me know how it went!
I’m always down for a new challenge, looks great! I need to work on tracking.
Thank you so much for coming up with this! My wedding isn’t until August 2011 but I’m going to start this program right away! Thank you so much for taking time to make this for all of us… you rock!
This looks like a great workout! I think I’ll have to do it even though there is no wedding in the near future for me! 🙂 Thanks!
i’m going to a wedding this weekend, but mine’s come and gone 🙂 and i coudln’t be happier!
Woohoo for total body workouts! Gina I love that you emphasize a balance between strength, cardio and flexibility. But speaking of cardio, are you done with TurboFiyah?
yes… i had to stop turbofire :/ it was too much with everything else i was doing. i’m sure you have an idea of what’s going on, but if you want to email me, i can explain 🙂
I am getting married in a year and a half! Great timing 🙂
I’m in! I’m getting married in April. I’ve been wanting to focus a bit more on weights b/c I want my arms to look killer in my one shoulder dress. 🙂
This is AWESOME! I’m not getting married anytime soon but could definitely use tips in weight training!!
This is amazing! Just found your blog, and LOVE IT!
How do we get access to the spreadsheets to keep track of everything?
THANK YOU!
i’m not doing the spreadsheets this time (it was too crazy with everyone participating), but leave a comment here after you do the first workout- we can cheer each other on!
My wedding is in one year exactly and I have definitely started to make subtle changes to my diet to clean up! Can’t wait to add this into my workout!
This is awesome.
I have been slacking with my strength training while training for my marathon.
but now its time to get it back.
Thnx Gina!
I’m getting married next Septemeber, but might as well add in this stuff now! 😉 Thanks!!
YAY! I’m not getting married (yet…) but I’ve been dying for a good boot-camp I can do at home! Now that I’m done half-marathon training I’m really trying to step up my cross training and strength training so I will definitely be playing along!
Thanks so much for being so awesome!
I’m not getting married anytime soon, but I could use some more strength training in my life.
Perfect! I’m not getting ready for as wedding or anything- but I was looking for a good total body workout to do tomorrow. Thanks!
This is such a great idea! I’m not getting married anytime soon, but this is great for strength training ideas.
I wont be getting married for a few years, but I loooove having other routines to do! 🙂
I am very far from getting hitched but I think I’ll still take part in this! Looks like it could be fun!
Btw- your wedding dress is beautiful!! I was kind of surprised to see you weraing a more traditional style dress but you looked wonderful in it 😀 Oh, and the pilot doesn’t look half bad either. lol
thank you! i didn’t think so either, but all of the contemporary dresses looked silly on me. and the pilot… is a seksi man 🙂
Thanks for posting about this! Mine isn’t until May, but I am in such a strength training rut so this is fabulous!
This is perfect! I’m getting married 2 months from yesterday, and today was the last day of the boot camp I was doing. Thanks, Gina!
I am! Question: if I don’t have access to a treadmill, what should I do for the cardio? Thanks!!
power walk and every minute, go a little faster (you can jog/run instead, too)
I’m a bridesmaid in my best friends wedding in December. I was looking for a workout routine that would help with the strapless dress look & Wah-la [sp?] i found it (: Thanks so much!
I don’t have an upcoming wedding but would love to join in on the fun! Love your “cardio blasts” – these will be great for me after work or on weekends! Thanks!
I’m getting married in July and going dress shopping this weekend! I have been in need of a new weights routine so thanks a bunch!
WOOHOO!! Thanks for the bridal bootcamp workouts 🙂
Can’t wait to try this one.
Gotta be ready for May 2011!! 😀
I just sent this to a friend who is getting married. Great idea on the upper body focus!
Thanks for workouts, I am getting married April 8, and definitely need some strength training in my life!
-Lauren
im getting married THIS DECEMBER!!! i already showed you one of my engagement pictures, and i cant wait to look amazing in my wedding dress!!
Thank you Gina!!!
Thanks for the new workout G!!!! Can’t wait to try it out 🙂
I’m not getting married anytime soon, but hopefully engaged in the next year or so. I just wanted to let you know I did your winter 2010 workout #2 for int/adv last night after work. I had limited time and I wanted to do some cardio and weight lifting. I was pouring sweat pretty quickly. I followed it up with some bike and yoga. Perfect little at home session. Thanks!
that’s awesome! 🙂
Im not getting married soon, but I think I would like to join the fun… I like having a *goal* to work towards with my workouts. Thanks! =)
I’m getting married in June, and I have my dress–a Grecian halter-style with mega exposed arms, shoulders and upper back! I’m super stoked that you are doing this, Gina. I look forward to learning all your excercises, trying them once or twice a week for my “strength days” and practicing/refining the routine over the next several months! Wahhoooo!
I would loooove to be engaged to the bf but, unfortunately, that won’t be happening for a bit… but I definitely plan on trying out this workout! I tried a circuit workout you posted a couple of weeks ago and WOW it was hard! Barely made it through but felt like a champ after!
whoo hoo! so glad you liked it 🙂
Getting married next July and this is TOTALLY what I needed. I love that you’re doing weekly workouts that I can do two or three times a week. Thanks!!
I’m not getting married anytime soon (still single 🙁 ) but I always love your workouts anyways! Your wedding picture is beautiful!
I was catching up on your blog and just saw that you’re new job is at Lululemon. I was super excited, because interestingly, I have a group interview there tomorrow in the am. Just wondering how you like the job and if you have any interview advice. Awesome!
good luck! just be yourself and have fun! ask questions and know about your health, personal and career goals so you can talk about them when they ask
Perfect! I’m a long-time lurker, first time commenter 🙂
I’m leaving to get married in Mexico in just over 4 weeks and have been struggling to come up with a routine – this is perfect for me! Thank you! My dress looks lovely now, but is strapless, so I’d love to tone up the arms; it’s also cocktail style so killer calves would also be great! 😉
awesome! thanks so much for saying hi 🙂
This will be so great for any Bride to Be but also anyone who needs to switch up their routine. Super cool. 😉
My wedding is 04.08.11 cant wait to start this I definately want a little tone in my arms and back.
I do!! Not until the summer, but I would definitely like some guidance in re-vamping my routine. THANK YOU, Gina!!
I’m in!! I’ve really enjoyed doing the Summer Shape Up 2009, and this will be a nice change. The wedding is next fall. 🙂
This is great! I’m getting married September 2011 and my dress is VERY formfitting. This is the perfect motivation to clean up my diet and really start working out more =)
I got married about four years ago and have gained FIFTY POUNDS since then! (Thanks in part to my sweet little Indian Food Baby you posted about a few weeks ago- but it’s not all due to her.)
I’ve never done one of your challenges before, but I’m going to do this one so I can get my WEDDING BODY BACK!
Thanks
Even though I’m not getting married again (or at least I hope not), I am so in! 🙂 Who says you can’t be a sexy wife? 🙂
amen to that 🙂
I don’t have a husband or a ring, and my boyfriend is on the other side of the country, but this would be fun to try! We’ll just say I’m planning ahead =]
totally 🙂
I will for sure be doing this!! But I have question about yoga! My family recently moved from ohio to a small town in colorado with no YOGA studio:( When living in ohio I had started doing yoga 4 times a week two months before we moved and loved it!! MY problem is it has been months since doing yoga and I have lost some flexibility! I would love to practice more but can not seem to get into t on my own. I was wandering if you had any suggestions?
Thanks,
Tieghan!!
hey girl,
i just wrote a post with favorite at home yoga solutions: http://fitnessista.com/2010/10/readers-request-getting-started-with-yoga/
hope this helps!