I have a treat for you today, a little break for our normal field but, if you want to get honed and toned for your big day don’t say The Wedding Genie wasn’t there to help you. Not just a whiz at wedding planning but hey I started my training today so how about you start yours!! Its simple and does not take long. Read on and go for it, we can do it together!! Gail take it away.
Hi Girls,
Welcome to part two of how to be Bridaliscious for your Wedding day. On the last blog I gave you some tips on diet and weight loss and today I’m going to show you a quick 10 minute workout that will enhance weight loss and get super arms with my simple and effective work out.
This workout can be performed twice a day to give you a short sharp metabolic blast to keep your body alert and responsive. We are going to work the legs too to encourage lower body tone and bring in the big guns thigh and butt muscles for the ultimate calorie burn.
So what can we use to keep it easy to perform anywhere?
1. 2 x hand weights 2 to 5 kg or water bottles from 0.5 litres for beginner phase to 1.5 litres for weights (if no weights available)
2. A Towel or Mat.
3. A Step or Stair
4. A Stop watch or a clock with second hand.
Here you have a full body workout that should be completed in around 10 minutes.
Start slower at first with the transition from exercise to exercise, especially from the squat to the press up as a lot of energy is used here and you could feel a little breathless after.
Increase the weights and time as it gets easier performing the circuit twice for 20 minutes and maybe twice a day if you are really keen to kick that bod into Bridaliscious shape.
The body responds best to frequent changes in program or as in weight loss the progression will plateau, so seek good professional advice on how to get in shape the safe and fast way, all exercise is good for you performed in the correct technique but a lot of time can be lost if you trying to achieve specific results with little knowledge.
Have a great day and check out my website – NEW for August are 10 minute video workouts .
For more help and or information on personal training or my fitness hen party boot camps give me a call or email, Or come along to my studio in Lichfield, Staffordshire, and try the latest workout on the Gravity GTS equipment, with more than 200 multi-plane exercises to tone and sculpt you for your big day.
1. WARM UP
We need to have a short warm up to prepare the body for work. So take yourself off for a brisk walk around the house, garden using stairs and steps just to raise your body temperature for around three minutes. Then Start the Stop watch – if you are a beginner let’s work for 30 seconds per exercise. Advanced, 45. We are super setting which means no rest between exercises.
2. SQUATS
Your buttocks and leg muscles burn big calories. Feet at shoulder width while facing forward and squat down to sitting position body weight in the heels and knee tracking the third toe-and-return to the top. This will build your leg and buttock muscles. As you build up strength, try holding dumbbells in your hands while you workout. Be sure to warm up first,and stop if you notice any sharp pain in your knees.
3. PRESS UPS
Press ups can be performed against the wall, in a box position on the floor or full press up on the toes.Arms should be placed one and a half times your shoulder width apart and hands places in line with the top of the chest. Abdominal muscles pulled in, chest lifted and bring the arms down to right angle position and return to start.
4. JUMPING JACKS
Jumping jacks are an excellent whole-body aerobic workout you can do between your weights workout to keep the calorie burn high.Start with feet together then jump and widen legs feet a little wider than hip width apart. Arms can be added so making a star position each time. Perform this exercise for the 30 or 40 seconds.
5. DUMBELL PULLOVER
Lie on the Towel facing up (supine) taking one dumbbell or water bottle in two hands (choose the heavier weight for this) Start position at the bottom of the chest and then take the arms up and over the head and return to chest start position.
6. STATIC LUNGE
Start with feet shoulder width apart and take a step forward with one foot , bending both knees in this position take the back knee down towards the floor about six inches off the floor and return back to the top, repeat for half of the stop watch time then change leg to perform the exercise on the other side.
7. LATERAL RAISES
Stand with feet shoulder width apart and knees slightly bent. Take a dumbbell or bottle in each hand and hands resting on the side of each thigh raise the arms out to the side together stopping just below the shoulder line. Return to the start and repeat for the desired circuit time.
8. FRONT RAISES
The same standing position as in Lateral raise but now bring the arms in front of the thigh with palms facing down. Raise each dumbbell alternatively out in front of you and return down to the thigh. Repeat.
9. BICEP CURLS
Again the same standing position as above and arms rest at the sides of the body with dumbbells in each hand, palms facing up. Raise each weight, simultaneously bending the arm at the elbow and then return to the straightened arm position.
10. TRICEP OVERHEAD PRESS
In the shoulder width standing position as before take hold of a single dumbbell with both hands and as if it were a ball, take it above the head ready for a throw. Lower the weight with both arm behind the head bending at the elbows and then straighten to complete the move. Repeat this.
11. ABDOMINAL CURL
Lying supine on the mat or towel feet on the floor hands either crossed on the chest or with bent elbows behind the head. Keeping feet down neutral spine (don’t tilt or push the pelvis up or into the floor, just lie in a comfortable position for your back) Now raise and lower the upper torso, imagine you are keeping an apple tucked under your chin to keep the head in right position.
Right then ladies no excuses for us. My sessions started today so I would love to hear how you are doing and whats working for you. Gail is going to get me fit and she can do it for you too. Thats our body plan sorted out, how about your wedding plan? If you need help to get started with your wedding planning just give me a call. I would love to help inspire and guide you.
Until next time, happy planning.
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