The Official Bridal Fitness Workout

The Official Bridal Fitness WorkoutWorkout A

5-Minute Total Body Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit

50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise #1: Dumbbell Curl + Squat to Press
Exercise #2: Single Leg Hip Extension Hold + Dumbbell Chest Press Combo
Exercise #3: Dumbbell Swings
Exercise #4: Single Leg Wall Sit + Dumbbell Curl to Narrow Press Combo
Exercise #5: Dumbbell Push Up Rows

*Please note it is highly recommended to use a pair of sturdy hex dumbbells, ones that will not roll once placed on the floor. Most women will begin with 8-15 pound dumbbells, starting with a manageable weight and work your way with perfect form, control and technique.

BONUS: Cardio Interval 4 Minute Finisher
You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.

Body Weight Cardio Exercise: Stationary Running (with or without a Resistance Band)
The Official Bridal Fitness Workout

Workout B

5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit

50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise #1: 1-Arm DB Sumo Deadlift + Curl to Press
Exercise #2: DB Squat Thrust + Push-up
Exercise #3: DB Alternating Lunges + Curl to Press
Exercise #4: DB Alternating Single-Leg RDL + Row
Exercise #5: DB T-Push-ups

*Please note it is highly recommended to use a pair of sturdy hex dumbbells, ones that will not roll once placed on the floor. Most women will begin with 8-15 pound dumbbells, starting with a manageable weight and work your way with perfect form, control and technique.

BONUS: Cardio Interval 4 Minute Finisher
You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.

“Thanks to bootcamp and your nutritional help, I’m down 40lbs in only 13 weeks!
Thanks for all your help Jeffery!
Debbie S.
Philadelphia (Art Museum), PA

UPDATE (9 months): “Over 100lbs in 9 months….I feel like the biggest loser (in a good way)!!”

To Get Started: Download the registration paper work from the following link and bring it with you.
Click Here for Our Wavier Agreement