Created by Cynthia Conde, the Bridal Bootcamp Diet is both a diet and exercise plan that was created to help women acquire their ideal body for their wedding day. Conde based the exercise plans on routines performed by U.S. armed forces. Each workout on the Bridal Bootcamp Diet is designed to take one hour. The exercise plan typically includes a 10-minute warm-up with dynamic stretching, 5 minutes of abdnominal exercises, 20 minutes of strength training, 20 minutes of cardiovascular intervals and 5 minutes of post-workout stretching. Conde included so many exercises to help brides avoid boredom and so that she could be sure every muscle would be worked out.
To begin, lie on your back with your hands under your lower back for support. Lift your head five inches from the floor. Keeping your legs straight and your entire body in a straight line, lift your right leg and then your left leg in swift succession. This motion will mimic swimming. Continue for 30 seconds.
This exercise is great to warm up your entire body and to help stretch your muscles. Begin by standing with feet together, stomach muscles pulled in, abs engaged and arms by your side. Jump your feet apart slightly further than shoulder-width apart. At the same time, bring your arms together over your head. Jump back to starting position. Continue motion for 2 minutes.
Side Toe Touch
You will begin by lying on your back with your knees bent, feet placed hip-width apart in front of you. Begin with your arms lying straight down by your side. Lift your shoulder blades off the floor, rotate your upper body so that your right fingers touch your right heel. Rotate your body to the other side, aiming for your left fingers to touch your left heel. Complete 30 repetitions.
Standing Bicep Curl
Begin by standing straight with feet slightly further than hip-width apart, knees slightly bent. Holding a dumbbell (5 to 8 lbs) in each hand, palms facing forward. Begin with your arms straight down by your side with elbows slightly bent. Keeping elbows and arms still and against the side of your body, bring weights up toward the ceiling. Slowly bring arms back to start. Complete 30 repetitions.
Standing Tricep Press
Standing with feet slightly wider than hip-width apart, hold a dumbbell (5 to 8 lbs) directly over your head with both hands. Your palms should be facing the ceiling with thumbs intertwined. The weight should be directly over your head, elbows slightly bent. Lower the weigh behind your head without moving your elbows. Slowly bring weight back to starting position. Complete 30 repetitions.
Complete this advance squats by standing straight with legs slightly wider than hip-width apart. Squat down. The motion should mimic sitting in a chair. Lift yourself back up, bringing your knee up and then kick it forward out in front of you. Bring your leg back to starting position, squat again and then kick the same leg to out to your side. Return to start, squat, and then kick the same leg out behind you. Remember to keep your back straight through the entire exercise. Repeat with the other leg. Complete 5 times per leg.