8 Weeks to go Brides and Grooms! You will find there will be a progression in the exercises i.e. you will encounter higher repetitions and sets that you do!
This will make the programme more challenging and gradually replace the fat in your body with muscle. As the previous weekly sessions, they are split up into a 3 day training set comprising of Core , Lower Body and Upper Body exercises. So Here we go!
Brides
Monday
- Warm up 10 min Cardio
- Squat (with chair) 3×8
- Step ups (increase height)3×8
- Spidermans (inverted)3×6 each leg
- 20 minute jog
Wednesday
- 5 min cardio warm up
- 15 minute run
- Leg Scissor Kicks 2×6 each leg
- Leg Abduction (on back) 2×8
- Crunches 3×8
Friday
- 10 min cardio warm up
- Lateral & Front Raise 2×6
- Tricep Dips 3×5
- Bicep Curl & Press 3×6
- 20 minute Jog
Grooms
Monday
- 10 min cardio warm up
- Deadlift 4×4
- Leg extension machine 4×5
- Power Lunges 3×4 each leg
- 15 minute run
Wednesday
- 10 min cardio warm up
- Rowing Machine level (5 or 6) 1000 metres
- Russian Twists (with small weight) 3×10
- Bicycles 3×10
- Crunches 3×10
Friday
- 15 minute warm up
- Bench Press 3×6 (super set) 5 press ups
- Chin Ups 3×4
- Seated Row 3×6
Example Diet
- Breakfast-Beans on toast/tea or coffee/banana
- Lunch-Ham & Cheese Roll (brown bread)/apple/liquid
- Dinner-Spinach & Ricotta Tortellini/veg/green tea
- Snacks-Fruit/Chocolate bar/energy drink
** Tommy’s Top Tip **
If you feel lethargic in the morning or at lunchtime with all the training you are doing why not try a berocca for a burst of energy and liveliness!!
