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Bridal Fitness on Paper - At- Home Exercises Monday, October 24, 2011 ~ 10:29 a.m.

Good morning guys! Hope everyone had a good weekend! Mine was good and relaxing, but I ate like a total heffer =P Dale and I tried making a pumpkin pie from a fresh pumpkin...which turned out to be a tremendous success, so I'll be sharing that recipe in the next few weeks as Thanksgiving nears. But enjoying all that pie this weekend means that I definitely need to work out hard this week! This means not only focusing on doing the work and making time in my day to exercise, but also straying from my regular fitness routine a bit in order to challenge my body in a different way. Because yes, your body can even get used to doing P90X and Insanity, if you're not careful!

If you ever find yourself bored, or if you've hit a plateau in your weight loss that you haven't been able to shake, it's always a good idea to try something new physically. Well, I was on the hunt for a new workout routine or two this weekend, and I remember one of you guys asking for a routine you can do at home while the baby is sleeping, so once again, I went back to my trusty exercise journal that I told you about a few weeks ago. I found a couple of fitness routines that require absolutely no equipment, and anyone can do at home and outside around his/her neighborhood. They may seem simple enough...maybe even a little silly...but the trick is to keep going! Whatever you do, don't stop. Keep your heart rate up, breath hard, sweat and go till you can't go no more. There are no gimmicks here. Work hard, and you'll burn calories like crazy pants! Good luck! :)


Plank

Bridal Fitness Routines You Can Do Anywhere

Outdoor Running Course
Level of Difficulty:
Four diamond ring rating for bridal bootcamp exercise reviews

Equipment:
None required!

Time Commitment:
30 Minutes
Time (Minutes) Description Level of Exertion (1-10)
0 - 5 Warm up walking at comfortable pace 4
5 - 8 Run at moderate pace 5
8 - 9 Sprint 8 - 9
9 - 10 Run at moderate pace 5
10 - 20 Repeat minutes 8 - 10, five times 5 - 9
20 - 21 Run with knees high 7
21 - 22 Run at moderate pace 5
22 - 23 Run while kicking butt 6
23 - 24 Run at moderate pace 5
24 - 26 Side skips 5
26 - 28 Run at moderate pace 5
28 - 30 Cool down, slowly jogging, then walking 3 - 4
At-Home Training Routine
Level of Difficulty:
Three and a half diamond ring rating for bridal bootcamp exercise reviews

Equipment:
None required!

Time Commitment:
20 Minutes
Time / Repetitions Exercise Directions
30 seconds Jumping Jacks To warm up, do jumping jacks for 30 seconds.
30 seconds Wall Push-Up Stand facing a wall with your arms extended in front of you. Shoulder width apart, palms resting on the surface. Bring your legs together and rise up onto the balls of your feet. Bend your elbows until your chest nearly touches the wall, then push back to the starting position.
30 seconds Quick Wall Push-Up Repeat previous wall pushups, but use a smaller range of motion (don't go as deep or close to the wall) and a faster pace.
30 seconds High Knees To maintain a good heart rate, run in place while raising your knees to hip height, up toward your chest.
8 - 12 repetitions
2 - 3 sets
Ankle Touch Squats Stand with your legs together, and bend your right knee up and behind you 90 degrees so you're balancing on your left leg. Squat down and bend your upper body forward to touch your right hand to your left ankle, then straighten up to standing.Complete the reps and repeat on other leg. This is one set.
8 - 12 repetitions
2 - 3 sets
Windshield Wipers Lay down on your back with your knees bent and your arms out straight from your sides, palms facing down. Raise your legs up from the ground so you're in a tabletop position, and lower your legs to the left as much as you can while keeping your right shoulder blade on the floor. Bring your legs back to center (the faster and more controlled you move your legs back to center, the more difficult the move is). Repeat on other side until you've completed 8 - 12 reps on each side.
30 seconds Jumping Jacks To maintain your heart rate, do jumping jacks for 30 seconds.
30 seconds Chair Dips Sit at edge of sturdy chair or low coffee table, with your feet together, placed firmly on the floor and your legs bent. Place your palms on your seat, on either side of your thighs. Lift your butt off the seat, holding yourself up with your arms. Bend your elbows to 90 degrees and lower yourself down toward the floor, then straighten your arms back to starting position. Repeat for 30 seconds.
4 - 6 repetitions
2 - 3 sets
Sun Salutations Begin in standing position, with feet together and arms at your sides. Raise your arms up above your head, then bend forward at the waist in a swan dive. Place your hands on the floor by your feet, bringing your head toward your shins. Step your feet back, and place your palms on the floor in line with your shoulders to move into a straight plank position. Lower your body in a reverse push-up (as slowly and controlled as possible) to the floor. Push yourself back up and shift your hips backward into Downward Dog stretch. Finally, jump your feet back to your hands and repeat cycle from a standing position.
30 seconds Mountain Climbers Begin in a plank position, with your arms straight, directly under your shoulders, legs straight and core parallel to the ground. Begin the climbers by lifting your right foot from the ground, bending your leg and tucking your knee as close to your chest as possible. Bring your right foot back down to the ground, and repeat with your left leg, moving at a brisk pace. It's important to keep your butt low down the ground and your shoulders hovering over your hands - your first instinct will be to lift up your butt and shift your weight backward to make the move easier and take the weight off of your core. Try your best to keep your weight evenly distributed.
12 - 15 repetitions Tricep Push-Ups Begin in a table top position, with your palms on the floor, arms lined up with your shoulders. Knees should be on the floor, legs bent so they're perpendicular with the floor. Make sure your hips are directly over your knees. With your fingertips pointing straight forward, slowly bend your elbows, keeping your arms against your sides and lowering your chest toward the floor. Be sure to keep your weight shifted forward so that you are working your triceps/upper arms.
12 - 15 repetitions Wide Squats In standing position, spread your feet out wide so they're more than shoulders distance apart, with your toes turned out so your knees will bend over your toes. Bend your knees into a squat, about six inches, then straighten. To make this move more challenging, jump as you straighten your legs, getting your feet off the ground, in between your squats.
30 seconds Jumping Jacks To maintain your heart rate, do jumping jacks for 30 seconds.
15 repetitions Cat Raise Begin in plank position, balancing on your elbows/forearms and feet. Imagine that you're pushing your upper body away from the floor, and try to keep your shoulders and back flat using your core. Gently lift your butt and hips up slightly (about 6 inches high) while otherwise maintaining your plank position, and then lower your hips so that they're once again in line with the rest of your body in plank.
30 seconds Butt Kicks Jog in place, kicking your butt with your feet in order to work the calves.
12 - 15 repetitions
2 - 3 sets
Offset Bridge Lay on your back, with your legs bent so that you're feet are directly beneat your knees, with your arms by your sides. Straighten your right leg up into the air, so that it's perpendicular with the ground. Using your left glute and quadracep, lift your hips into the air, keeping your right leg straight. With your hips in the air, concentrate on keeping both of your hips level and do not arch your back. Gently lower your hips to the ground, and repeat 12 - 15 times.

If you're curious about a specific workout and you'd like for me to review it, please do leave a comment below or feel free to send me an email at Sarah - at - apaperproposal - dot - com.


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2 Comments


Miriam Corona (Los Angeles)

Oct 24, 2011 10:52 AM

This couldn't have come at a better time! I'm going to be trying it out! Thanks for motivating me! ;)

Jessica (Sonoma County, CA)

Oct 24, 2011 11:10 AM

I second Miriam's comment! :) Great post