Bride Bootcamp

Here is a weekly workout guide that combines strength training and cardio. Boo Ya!

P.S. I made this workout for one of my friends that wanted to look HOT for her upcoming wedding.

Monday:

Strength Training –

•Warm Up for 10 Minutes (Any Cardio Machine)

•Lateral Raises (5 lbs. x 12 Reps.)

•Lunges ( No weight x 12 Reps. on each leg)

•Tricep Dips (On Bench 15 Reps.)

•REPEAT!

•Elliptical (2 minutes on level 10 as fast as you can go)

•Chest Flies (8 lbs. x 12 Reps.)

•Bicep Curls (5 lbs. x 12 Reps.)

•REPEAT!

•Treadmill

30 seconds: Incline 2.5 at 5.0 speed

30 seconds: Incline 3.0 at 5.0 speed

30 seconds: Incline 3.5 at 5.0 speed

30 seconds: Incline 4.0 at 5.0 speed

•Upright Row (5 lbs. x 12 Reps.)

•Shoulder Press (5 lbs x 12 Reps.)

•REPEAT!

•Planks

Front Plank for 30 seconds

Side Planks for 15 seconds each

•25 Sit-ups

Cardio:

25 Minutes (Any Cardio Machine)

Tuesday:

Cardio for 60 minutes (Run, Walk, Hike, Class at Gym)

Wednesday:

Strength Training –

•Warm Up for 10 Minutes (Any Cardio Machine)

•Shoulder Press (5 lbs. x 12 Reps.)

•Squat Jumps ( No weight x 12 Reps. on each leg)

•Tricep Dips (On Bench 15 Reps.)

•REPEAT!

•Elliptical (2 minutes on level 10 as fast as you can go)

•Chest Press (8 lbs. x 12 Reps.)

•Hammer Curls (5 lbs. x 12 Reps.)

•REPEAT

•Treadmill

30 seconds: Incline 2.5 at 5.0 speed

30 seconds: Incline 3.0 at 5.0 speed

30 seconds: Incline 3.5 at 5.0 speed

30 seconds: Incline 4.0 at 5.0 speed

•One-Armed Row (5 lbs. x 12 Reps.)

•Pushups (12 Reps.)

•REPEAT

•Planks

Front Plank for 30 seconds

Side Planks for 15 seconds each

•25 Sit-ups

Cardio:

25 Minutes (Any Cardio Machine)

Thursday:

Cardio for 60 minutes (Run, Walk, Hike, Class at Gym)

Friday:

Strength Training –

•Warm Up for 10 Minutes (Any Cardio Machine)

•Lateral Raises (5 lbs. x 12 Reps.)

•Lunges ( No weight x 12 Reps. on each leg)

•Tricep Dips (On Bench 15 Reps.)

•REPEAT!

•Elliptical (2 minutes on level 10 as fast as you can go)

•Chest Flies (8 lbs. x 12 Reps.)

•Bicep Curls (5 lbs. x 12 Reps.)

•REPEAT!

•Treadmill

30 seconds: Incline 2.5 at 5.0 speed

30 seconds: Incline 3.0 at 5.0 speed

30 seconds: Incline 3.5 at 5.0 speed

30 seconds: Incline 4.0 at 5.0 speed

•Upright Row (5 lbs. x 12 Reps.)

•Shoulder Press (5 lbs x 12 Reps.)

•REPEAT!

•Planks

Front Plank for 30 seconds

Side Planks for 15 seconds each

•25 Sit-ups

Cardio:

25 Minutes (Any Cardio Machine)

Saturday:

Cardio for 60 minutes (Run, Walk, Hike, Class at Gym)

Sunday:

Have some R&R time (rest and relaxation) 🙂