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Bridal Club Magazine


The Halfway Mark! Only 3 Months to Go In The Wedding Shape-Up Plan!

If you are still hanging in there and following our shape-up plan - give yourself a huge pat on the back. We all know how hard it is to keep the motivation going and there will be hard days when you wonder if its worth it.

You've been working out for three months now and you have three to go. Weigh yourself and take your measurements: If you have been following our plan religiously and feel there have been no significant changes, it may be that you need a more advanced programme for your fitness level. It is well worth the investment to contact a personal trainer to work out a programme especially tailored to you.

This months routine.
Weeks #13 and #14 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15 stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15 tricep curls; 2 sets of 10 chest presses.

Weeks #15 and #16 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15 stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15 tricep curls; 3 sets of 15 chest presses.

The list
Below are explanations of all the exercises you'll be doing during the program. Feel free to replace them with workout machines available at your gym, or other exercises that target the same muscle group.


Stomach crunches:Lie on the floor -- you may want to use a mat or blanket -- with your knees slightly bent and your hands gently resting behind your head, elbows pointing out. Using your stomach muscles only, slowly lift your chest toward the ceiling, keeping your feet on the floor and your chin pointed toward the ceiling. Lower your head until your shoulder blades hit the floor -- but do not completely relax. Repeat.

Push-ups:Get down on your hands and knees. Rest all your weight on your extended arms, and keep your body straight. Slowly lower your chest toward the floor, keeping your chin up, and then raise until your arms are straight again. (You can keep your knees on the floor, but you should eventually try to use just your toes.) Repeat.

Squats:Stand with your legs about shoulder-width apart, toes pointing straight ahead. Put your hands comfortably on your hips (you can also hold hand weights). Slowly bend your knees, and pretend to sit on a chair, squeezing your butt and thigh muscles. Hold the pose, and slowly raise. Repeat. To alter this exercise: Point your toes out and feel the inner thigh muscles working.

Bicep Curl :Sit in a chair with your legs shoulder-width apart. Put your hand weight in your right hand and rest your right elbow on the inside of your right knee. Place your left hand on your left knee to help balance. Slowly lower and raise your right hand, feeling the bicep working. Be sure to never fully lower or fully raise your arm - keep the tension. Repeat with your left arm.

Tricep Curl :Place your right knee and right hand on a chair. Holding your weight in your left hand, put your left elbow against your side, parallel to your back, keeping it bent. Lift your left elbow a few more inches toward the ceiling. Slowly raise your left hand toward the ceiling, feeling the tension in your tricep. Every time you extend your arm up, squeeze your tricep. Slowly lower your hand down. Repeat.

Chest press:Hold a weight in each hand. Lie on your back, with your knees slightly bent. Start with your arms extended in front of you: straight-arms, palms to ceiling. Slowly bend your elbows, lowering elbows separately, so your arms end up at a 90-degree angle on either side of your body. Feel the tension in your chest area. Stop just before your elbows hit the ground. Slowly raise them back up. Repeat.

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