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Bridal Boot Camp: Week 2 - All About the Abs

This week is all about abs. Focus on getting a consistent burn as you do each exercise. If you dont feel the burn in your abs on each repetition then stop and check your form. Take each repetition slowly and allow your abs to really feel the movement.

To get the best results (which is what you need for wedding day) you can either repeat each set 3 times or repeat the entire workout 3 times. Remember to rest for 30 seconds between each set. For those exercises that require a weight, challenge yourself by using a slightly heavier weight that you did last week. You should be able to barely finish 12-15 reps.

 
  • Set 1

    1 Cardio Warm Up (5 min.)
    • Pick any cardio activity you enjoy and do it for 5 minutes. Get that heart pumping and your muscles warm.
    2 Sumo Squat and Knee Raise (10 reps)
    • Stand with knees a little farther than hip width a part.
    • Hold a ball with both hands.
    • Keep your back straight as you you squat down. Keeping the ball straight down between your legs.
    • As you stand back up out of the squat, swing the ball to the right side and bring it over your head.
    • Lift your right knee to the side so you feel your abs tighten.
    • Repeat.
    3 Plank (1 min.)
    • Get in a full push up position with your back straight, then lower your forearms down so your elbows touch the ground.
    • Hold this position for one minute.
    4 Toe Touches (10 reps)
    • Lay on your back with your arms out the side.
    • Lift your left leg straight up and touch it with your right hand.
    • Lift your right leg straight up and touch it with your left hand.
    5 Cardio Burst (5 min.)
    • Choose any cardio activity and perform it for 5 minutes, increasing intensity every minute.
  • Set 2

    1 Open Knee Tucks (12-15 reps)
    • Lay on your back.
    • Bring your knees into your chest and hold your arms straight behind your head.
    • Slowly straighten your legs so they are at a 45 degree angle from your body.
    • Bring your legs back into your chest.
    2 Plank Jumps or burpees (10 reps)
    • Get in plank position.
    • Jump your feet in towards your hands and back out to plank position.
    3 Side Plank with Knee Circles (10 reps)
    • Lay on one side with your elbow on the ground and one foot on top of the other.
    • Raise your body up on that arm until it is straight.
    • Raise the upper leg towards the ceiling and rotate it in small circles.
    • Do this ten times, then lower down and repeat on opposite side.
    4 Cardio Burst (5 min.)
    • Choose any cardio activity and perform it for 5 minutes, increasing intensity every minute.
  • Set 3

    1 V-ups (12-15 reps)
    • Lay flat on your back with arms straight back behind your head.
    • In one motion, bring your legs up, using your abs, and raise your lower back so you can touch your legs with your arms.
    • Try to keep your legs, arms and back straight throughout the motion.
    • Gently lower back down again and repeat.
    2 Mountain Climbers (1 min.)
    • Get in push up position with your back flat.
    • Bring your right knee towards your right elbow, then lower down again.
    • Bring your left leg towards your left elbow, then lower down again.
    • Keep alternating for one minute.
    3 Bicycle (12-15 reps)
    • Lay on your back. Place your hands on your head.
    • Lift your legs off the floor and bring your right knee into your chest.
    • At the same time touch your left elbow to your right knee.
    • Switch sides-Right elbow to left knee.
    4 Cardio Cool Down (5 min.)
    • Choose a cardio activity and do it at a slower pace for 5 minutes.

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