Bridal Bootcamp Workout Breakdown - My Half

Below is the workout breakdown from this morning's very successful Bridal Bootcamp at the Siskey YMCA.  I only have my half of the bootcamp to share with you, though.  Team teaching with Stephanie Swiger was a joy.  I learned so much from her and wish that I could share her workout plan with you here.  Take mine (I was in charge of lower body throughout the day), and add in your own upper body work to make it a full-body slam, just as it was for all of us this morning.

CARDIO STRENGTH:

*EQUIP: 1 Riser Step, 12s, 8s, Mat

*CLASS PATTERN: 

1. Erin: Cardio, then Strength (lower body focus throughout); switch
2. Stephanie: Cardio, then Strength (upper body focus throughout; switch

WARM-UP: Stephanie

ERIN’S SEGMENT #1:

*CARDIO:

2 Rounds - (3 min.)

• 30 sec. x Jumping Jack-Touch Up/ Down (straddling bench)
• 15 sec. x Low Jack (on the floor)
• 30 sec. x Decline Plank Jack Up/ Down (feet straddling bench, hands on floor)
• 15 sec. x Low Jack (on the floor)

*LOW BODY STRENGTH:

2 Rounds - (3 min.)

• 30 sec. x Right Leg: Side Lunge Deadlift to Step-Back Lunge Deadlift (12s)
• 15 sec. x Right Leg: Hold Down Lunge Position w/ DBs Overhead (12s)
• 30 sec. x Left Leg: Side Lunge Deadlift to Step-Back Lunge Deadlift (12s)
• 15 sec. x Left Leg: Hold Down Lunge Position w/ DBs Overhead (12s)

STEPHANIE’S SEGMENT #1:

SEGMENT #2:

*CARDIO:

2 Rounds - (3 min.)

• 30 sec. x Plank Walk Hands Up/ Down Bench to Burpee
• 15 sec. x Lateral Hops over Bench (modification: squat walk over bench)
• 30 sec. x Crabby Russian Dancer Kicks (hands atop bench)(in crab: switch kick legs)
• 15 sec. x Lateral Hops over Bench

*LOW BODY STRENGTH:

2 Rounds - (3 min.)

• 30 sec. x Sumo Deadlift High Pull (w/ alt. Knee Raises)
• 15 sec. x Goddess Hold (sumo squat, arms in field goal)
• 30 sec. x Squat Thruster (w/ alt. Fwd. Leg Kicks)
• 15 sec. x Goddess Hold

STEPHANIE’S SEGMENT #2:

ERIN’S SEGMENT #2:

*CARDIO:

2 Rounds - (3 min.)

• 30 sec. x 4x Mtn. Climb (hands atop DBs) to 1x Push-Up + R/L Row (8s)(mod: no DBs)
• 15 sec. x alt. Tuck Jumps Narrow and Wide (mod: prisoner squat + torso twist)
• 30 sec. x All-Fours Plank Hop (mod: just feet hop)
• 15 sec. x alt. Tuck Jumps Narrow and Wide

*LOW BODY STRENGTH:

2 Rounds - (3 min.)

• 30 sec. x See-Saw Single-Leg Goodmorning (1 or 2 12s held tight into chest)
• 15 sec. x DB Deadlift (challenge: add Jump!) 
• 30 sec. x DB Squat Swing (challenge: hold 2 DBs X-ed in hands)
• 15 sec. x DB Deadlift

ABS @ END (ERIN): (use your GymBoss to watch time)

*20 sec. ea. x Hollow Body Hold Center - Right - Left

-no rest

*15 sec. ea. x Hollow Body Hold Center - Right - Left

-no rest

*10 sec. ea. x Hollow Body Hold Center - Right - Left

-no rest

*3 x thru: 5 sec. ea. x Hollow Body Hold Center - Right - Left

STRETCH (STEPHANIE):

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TOTAL STRENGTH:

*EQUIP: 2 Riser Step, 15s, 12s, 8s, 2 Gliders, Mat

*CLASS PATTERN:

1. Erin: Lower Body Focus; switch
2. Stephanie: Upper Body Focus; switch

WARM-UP (ERIN):

1)

*Inchworm - 1x Push-Up - Step In (hold sumo stretch) - Stand

*Inchworm - 2x Push-Up - Step In - Stand

...all the way to

*Inchworm - 5x Push-Up - Step In - Stand

2)

*90 sec. x 3x Air Squat to 1x Up-Down (plank-arch-hop in-stand)

STEPHANIE’S UPPER BODY SEGMENT #1:

ERIN’S LOW BODY SEGMENT #1:

(pattern: 3 rounds of descending reps - 15 reps ea. of 2 exercises, 10 reps. ea., 5 reps. ea.)

15-10-5 x 

• Double-Leg Hammy Glide-Out
• DB Squat Clean (15s)

STEPHANIE’S UPPER BODY SEGMENT #2:

ERIN’S LOW BODY SEGMENT #2:

8-6-4-2 ea. leg x

• Single-Leg Squat + Semi-Circle Glide Bkwd. and Fwd.
• Pillar Lunge Thurster (12s) (no glider)

STEPHANIE’S UPPER BODY SEGMENT #3:

ERIN’S LOW BODY SEGMENT #3: (disassemble bench, 2 stacked risers, separate top)

16-14-12-10 x

• Overhead Squat (w/ bench top)
• Single-Leg Elevated Front Squat (15s)(1 foot atop risers OR atop 1 DB)(1/2 reps R/ 1/2 L)

STEPHANIE’S UPPER BODY SEGMENT #4:

ERIN’S LOW BODY SEGMENT #4:

8-6-4-2 x 

• Single-Leg Weighted Burpee (no jump)(1/2 reps R/ 1/2 reps L)
• 1 DB Rainbow Deadlift to 2x Lateral Hop over DB

ABS @ END (STEPHANIE):

STRETCH (ERIN):