The Healthy Bride

We are starting a new session of Bridal Bootcamp this week in Seattle and Bellevue.  There is still space to sign up if you are interested in joining us. 

Find all details here.

Killer workout on the stairs with a rainbow over the city.  What an amazing evening!

Jog 1/2 mile

Stair “suicides”  – we started with 5 pushups at bottom of the stairs, then ran to the first “landing” went back to the bottom and did 6 pushups. Continue this cycle working up to 15 pushups at the bottom and working toward the top of the stairs, turning back at each landing.  Once we were at the top of the stairs, we then worked back down the stair landings until we reached 15 pushups at the bottom.

Circuit:

10 Burpees

20 Lawn Mower pulls each direction

30 jump ups (two feet)

40 bicycles

50 crunches

60 lunges

3 x through with one set of stairs between

Next circuit:

15 biceps curls

15 triceps dips

3 x through

1/2 mile jog cool down

Bellevue Brides lucked out with only a few sprinkles for our hour and a half session.  By midway point we were shielding our eyes from the orb in the sky.  The girls were strong and energetic tonight.

Here’s our circuit:

Dynamic stretching and movements warm up the body temperature and the joints.

Warm up Jog 1/2 mile Lap

Circuit : 20 Reps each Movement/ 2 Sets

Chair Squat with Shoulder Raise using Resistance Band

Reverse Lunge with Bicep Curl using Resistance Band

Side Lunge with Lateral Raise using 3lb dumbell

Sumo Squat with Tricep Extension using 8 lb Medicine Ball

Reverse Lunge with Knee Lift/Chop using 10 lb Medicine Ball

Plyo-Squat

1/2 Mile Lap

Circuit : 20 Reps each Movement/ 2 Sets

Dead Lift with Hammer Curls using 3 lb dumbells

Static Squat with Concentration Bicep Curl using Resistance Band

Reverse Lunge with Wide “W” Bicep Curl using Resistance Band

Chair Pose with Tricep Extension Using Resistance Band

Surrenders while holding 10 lb Medicine Ball over head

Cresents:  deep deep static lunge with a tricep straight arm pulse using resistance band

1/2 Mile Lap

Back and Abdominal Circuit 10 reps each movement/ 3 sets

Table Top Crunch: On all 4’s, extend right leg behind you parallel to the ground and left arm in front of you.  Crunch motion bringing your right knee in towards your left elbow.  Crunch for 10 then bring the elevated arm and leg out to either side, hold for 5 counts and switch sides.

Supermans 3 sets of 10 seconds

Lying Leg Crunch: Center, Right Oblique, Left Oblique (Legs are left laying flat on the mat)

Standard Crunch for 10 then bring back to 45* angle and rotate upper body in a circular motion for 10 counts then reverse direction for another 10 for a complete set.

And there we are!

Cheers,

Your Favorite Secret Weapon

We are nearing the end of our session.  The workouts are getting tough!

5 sets of lines, shuttle runs

4 sets sprints up hill

“Filthy Fifty”, 50 reps (500 total) of the following:

Reverse lunge to straight leg touch

Push-up walkouts (push-up, walk two steps, push-up)

Mountain climbers (100)

Squat abductors

Jumping jacks (100)

1-arm side pushups

Side plank dips

Wall sit w/ one-leg pulse

2 minutes varied planks

Circuit 2x through, 1 minute stations:

Side lunge w/ straight arm pull (band)

Sumo squat w/ one leg side crunch w/ 5 lb ball

Squat lat pull (band)

Kettle bell swing

Rotating squat w/ 8lb dumbbell (like woodchopper, reaching low, twist to high)

Reverse lunge w/ straight arm tricep pull down (band)

Jump squats w/ rotating side touch

We are a bit behind on publishing our workouts. Sorry about that! Here is the whole week in one shot, starting with Stephanie’s workout.

The brides told me this was a GREAT Workout!!

Warmup: run for 10 mins

Tabata: 8 rounds, :20 on :10 rest of ea
Burpees
One leg bent-over hops
Mountain climbers
Side crunches
Side lunges

4 rounds, :30 on :10 rest of ea
High knees, hit the deck
Raise lift and lower crunch
Jump tux
Side dips

3 rounds of:
10 reptile pushups
20 one jump fwd, two hops back
20 angels (snow angel position- crunch and touch right hand to left toe, then left to right)

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From Stacie:
Here’s what we did last night in a light misting of Bellevue precipitation.

Dynamic Stretching – Warm Up

Hill Sprints for 8 minutes
3 sets of 20 Push Ups – I asked the group to do as many as they could military first. Everyone saw tremendous growth here.
Abdominals
5 minute run at 60-70% of individual energy level (difficult to hold a conversation at 60-70%)

Circuit 1
Squat Chop
Stand with your feet hip-distance apart and your arms at your sides. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears. Return to standing, then lift your right knee to hip height as you sweep your arms down across your body until the back of your left hand is outside your right knee. 15 Reps.

Rock n Roll
Get in plank position with your forearms flat on the floor and your palms down. Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance. Repeat to the right. 16 per side. Total of 32 Reps

Lunge Reach and Twist
Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot. Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backward into a lunge, rotate your torso 45 degrees to the right. Return to standing. 8 Reps per side.

Plank Crawl
Get in plank position with your hands wider than shoulder-width apart. Holding that position, lift your right knee to the outside of your right elbow. Return to plank position, repeat on the other side. That’s one rep. 16 per side, 32 total reps

Grand Plie Jump
Stand with your legs wide apart, toes turned out and arms at your sides. Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips. Immediately jump up as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. 15 reps. Rest for a 10 count. Repeat.

Another 5 minute run. Pushing harder to surpass distance in the 5 minutes at the beginning warm up. Everyone was suprized and energized with their pace.

Circuit 2
Repeat Circuit 1 and go right into Circuit 2

Body Weight Squat

Tricep Push Up
Get in plank position with your hands shoulder-width apart. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back. Push back up to start. To modify, lower your knees to the ground. There’s no shame in girl pushups! 10 reps

Flamingo Reach and Press
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes. Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you. Lower your left leg and repeat on the other side. 15 reps per side.

Bicept Curl with Resistance Band

Star Pass

Another set of abdominals/crunches

Static Stretches!

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Christi’s Workout of the week:

Deck of Cards:
round 1:
Get yourself a deck of shuffled cards. Very simple…black equals pushups…red equals squats. Face cards are worth 15, the Ace is 1, and all other cards are face value. Turn over a card….it’s the 9 of spades….do 9 pushups. Immediately turn over the next card….it’s the Queen of diamonds…do 10 squats. Jokers are 50!

round 2:
Take out all face cards and red cards over 5. Black are burpees, red are sprints (50 yards), jokers are a 1/4 mile jog.

round 3:
we jogged 1/2 mile, then did 10 assisted pull ups each, 30 triceps dips and abs. Abs: 30 bicycles, 30 crunch, 20 reverse crunch.

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Stacie:

Warm up with dynamic stretches and then run a light jog around the park 1/2 mile.

I have taken 18 of our favorite (and not so favorite exercises) from our series so far, and written them each on their own index card.

The basket is placed with the index cards at one end of the park, while our group is on the other end of the park. One person sprints to get an exercise, while the group does a base move of Jumping Jacks. The index cards are folded so there’s no cherry picking. Everyone gets to go once so you cannot always send the fastest runner. While the group is doing the selected exercise the next runner goes to get another card.

An hour and a half of constant movement. I LOVE IT!

We have had an amazing week of weather! Spring is finally really here. The brides said they were having trouble staying with their 50-50-50, so that’s where we started.

Warm up with 1/4 mile jog.
50 pushups, 50 situps (we did sets of 20, 20 and 10)

3 sets of stairs

Easy jog another 1/4 mile

2 x through:
20 burpees
20 jumpies
100 yard lunge
20 burpees
20 jumpies

Jog 1/4 mile
Wall sit with arm circles 3 minutes
2 sets:
biceps curls x 20
triceps dips x 20

Partner drills:
Partner 1 plank
Partner 2 sprint 200 yards and back
switch
Partner 1 side plank with rotation
Partner 2 butt kick 100 yards and back
switch
Partner 1 other side plank with rotation
Partner 2 side shuffle 100 yards and back
switch

Rows with squats x 30 each
Chest press with band x 30 each
upper back rows with band x 30 each

Jog in pace line back to start

Nice work everyone!

The sky opened up over Bellevue in time for our crazy legs workout last night.  I kept the warm up light and refreshing since we were going to go for it on the circuits.

1/4 Brisk Walk

1/4 Run at 70% PEL (Perceived Energy Level)

All Together 3x Through:

Hold Plank for 30 Seconds

16 Military Pushups

Squat Hold 30 seconds

Still Squatting add Bent Row for 16 reps

Abdominals – Group Choice

Every bride picked their favorite abdominal exercise

and we all did 8 reps each

Circuit 2x

Squat Dip with Bench 16 per side

Side Lunge 16 per side

Bench Tricep Dips 16, Bicep Curls 16, Upright Rows 16

Squat with 8lb Medicine Ball.  With the ball you bicep curl on the squat, after you rise you will shoulder press the ball, then tricep extension and return to start

Abdominals – Group Choice

Every bride picked their favorite abdominal exercise

and we all did 8 reps each

Circuit 2x

Close stance sky squat

Declining Push Up (4 regular speed, then 3 slow: count to 4 going down and 4 back up)

1 legged squat with Row

Step Up Kick Back with a reverse Lunge on the bench

Abdominals – Group Choice

Every bride picked their favorite abdominal exercise

and we all did 8 reps each

Circuit 2x

Plank with shoulder rotation

Plyo jumps with floor touch

Sky Bridge with the bench

Barbie kicks with arm circles

Abdominals – Group Choice

Every bride picked their favorite abdominal exercise

and we all did 8 reps each

Steph and the brides ripped it up last night.  Great job!

Class was awesome tonight. The weather cooperated the whole way through. Sun was shining, it was a tad chilly, just beautiful.

Dynamic Stretching to warm up the joints

1/2 Mile Pony
Bench Push Ups 3 x 20
Bench Knee Ups 3 x 20
5 minute Stairs
1/2 Mile Pony

First Circuit – 15 reps Total
Plie Squat
Donkey Kick
Curtsy Lunge

Second Circuit
Tip Toe Plie Squat
Donkey Kick Cross Over
Curtsy Lunge with Lift

Third Circuit
Plie Squat with Frog Jump
Donkey Side Kick
Curtsy Lunge with Roundhouse Kick

1/2 Mile Pony
5 minutes of Stairs

Fouth Circuit – Complete 2 times
100 Yard Dash
Propped Push Ups – 2 sets of 8
Star Pass – for the duration of the dash-er
21’s with dumbells
Prisoner Squat – for the duration of the dash-er
Triple Back – 7 reps/exercise
BOSU lunge with weights – 15 per side
Jump Rope for the duration of the dash-er

Abdominals – Run through this series 3 times
8 crunches
8 figure four oblique crunch to the left
8 figure four oblique crunch to the right
8 figure four reverse crunch to the left
8 figure four reverse crunch to the right

Stacie Kicks butt again!  The brides are getting more buff by the day!

Warm up with dynamic stretching which means total movement and raising the body temperature.  no static stretching until the end.

Arm Cross

Wind Mill

Jacks

Hip Circles – looks silly but opens up all the muscles in your core

Knee Circles – old school but effective in opening up the knee joint

Jacks

Cardio/Stength/Abs – all together for 20 minutes before heading into the Power of Five Circuit

Strenth – 30 seconds each

Push Up – Straight line from hip to shoulder whether you are modified or not

Squat Press with Resistance Band – Engaged the whole time, palms up do not drop the the arms

Repeat

Cardio – 30 seconds ea.

Jacks

Jump Rope

Repeat

Abs – 10 each

Basic Crunch – no modification for this move, fingertips behind the ears, chin up

Reverse Crunch – Shins parallel to the floor, raise the tail bone

Strength – 30 seconds each

Resistance Row – Back Flat pull shoulder blades together, tight abdominals

Static Lunge with Bicep Curl – Palms up Elbows back – deep into the lunge, 90 degree, keep knee behind the toe

Repeat

Cardio – 30 seconds each

Butt kicks

Punches – straddle and sink, deeper with the legs, deeper with the burn

Repeat

Abs – 1 minute

Oblique – finger tips behind the ear crunch up to the right side, modify with one arm flat on the ground

switch sides

Strength – 2 minutes, 30 seconds ea

Chest flies – lying flat on the ground, slight bend in the elbow (no modification)

Side Lunge with Anterior Shoulder Raise (modify with smaller range of motion)

Repeat

Cardio – 2 minutes 30 seconds ea.

Jacks

Butt kicks

Punches

Jump Rope

Abdominal

Bicycle Crunches – slow and controlled, eyes on the ceiling.

Here’s the Circuit, Run through it 5 Times

I.

• Jacks
• Basic squats
• Burpees
• Push-ups
• Mountain Climbers

II.

• High knees (instructor holds hand at waist level while other person runs with high knees, trying to hit partners hands with their knees) count every time left knee hits)
• Plank to Push
• Tuck jumps
• Tricep push-ups
• Knee Crunches

III.

• Bicycle (oblique crunches)
• Basic crunches
• Double heel drops (on back, with shins parallel to ceiling, lead with your heels and drop feet to floor for light touch and return shins up)
• Side knee drops (on back, shins parallel to ceiling, lock in abs and drop knees to right, back to center, then to left).

STATIC STRETCH

Straddle Splits -

stretch from the waist each direction no bouncing, nice static stretch

Chest

Shoulder

Stand -  hamstring stretch

Cobra Pose – stretching abdominals

Neck Roll in cobra pose