Wedding season has well and truly started so we thought we would bring you the ‘Wedding Series’… a series of workouts created and written exclusively for our blog by personal trainer Alex Parren from Sundried. Alex has written 4 workouts for us and we will be posting a new one each week for the next month to help you feel fit and energised for your wedding day. Enjoy…
Wedding Workout 1 – ‘All Eyes On Me’
Written By Alex Parren (Sundried personal trainer)
Preparing for your wedding day should be spent looking at dreamy wedding venues and taste-testing delicious cakes, not worrying and fretting over how your stomach is going to look in your dress or how your arms will look in the photos. So, take the stress out of the equation by following my tried and tested ‘All Eyes On Me’ workout and watch your family and friends’ mouths drop as you walk down the aisle on the big day. This workout is perfect if you’re 6+ months away from your wedding day.
Make sure you always stay hydrated while you work out: have a water bottle with you and take sips at periodic intervals to prevent light headedness.
You will need:
- 8kg kettlebell
- 10kg barbell
- 5kg slam ball
- 4kg dumbbell
Kettlebell Swings – Sit your weight back into your heels and bend your knees into a shallow squat with the kettlebell in between your legs. Squeeze your glutes and thrust the kettlebell up to around shoulder-height. Keep your core tight as you control the kettlebell back between your legs and repeat. Make sure your back is tensed and your shoulders stay upright. Do not allow the kettlebell to pull you forward as it comes back to you and keep your head looking up and in front of you throughout. This exercise is fantastic for toning your glutes while strengthening your back and core at the same time so that you can look stunning in a backless wedding dress. Tense your muscles throughout the exercise for best results. Complete 3 45-second rounds with 30 seconds of rest in between each round.
Barbell Clean & Press – Start with the barbell on the floor in front of your feet. Have your feet hip-width apart, and using an overhand grip bend down to pick up the barbell keeping your head looking up and your chest proud. Squeeze your legs and back and pick up the barbell. As it passes your waist, squeeze your shoulders and flip it up onto your chest. From here, press the bar up above your head. Control the bar back down to your chest, allow it to flip back over to your waist, and then back down to the floor. Repeat 10 times and do 3 rounds with 30 seconds of rest in between each round. This exercise is also perfect for toning your glutes, back, and core, but also targets your shoulders so that your arms can look fabulous in a strapless wedding dress.
Slams – This one is great fun! It’s a fantastic stress reliever if wedding planning is putting a lot of pressure on you and will also make you work up a sweat (let’s call it a bridal glow). Simply pick up the slam ball, raise it above your head, and slam it onto the floor as hard as you can. That’s it! If you’re doing it right you should get fairly out of breath doing this one. Tense your back and your core as you slam the ball down onto to the floor. Breathe in as you pick it up and sharply exhale as you throw it back down for maximum impact. Complete 3 rounds of 10 reps with 30 seconds of rest in between each round.
Step Ups– Hop onto the step with your right foot followed by your left, then hop back down in the same way. Use your arms for momentum and keep light on your toes. If you need a low impact option, you can step instead of hop. Keep your head up and try not to look down at the step if you can. Maintain a steady pace throughout this exercise by not starting out too fast. Complete 3 rounds of 45 seconds with 30 seconds of rest in between each round.
Dumbbell Snatch– This is a great full-body exercise to finish off the main part of your workout. Place the dumbbell in front of your left foot and using your right arm, bend your knees and pick up the dumbbell. Swing it up so that it ends up above your right shoulder. Keep your core squeezed as tight as possible and control the motion to prevent you pulling your shoulder. Swing the dumbbell back down to the left foot and repeat. Complete 10 reps on each arm for 3 rounds, with 30 seconds of rest between each round. This exercise will raise your heart-rate meaning you burn more calories, as well as toning your whole body.
Leg Raises– To finish your workout and really target your abs, complete 60 seconds of leg raises. Lie flat on your back with your head and neck relaxed on the floor. Raise your legs up to the ceiling keeping them straight and slowly lower them back down again. Try not to let your legs touch the floor at the bottom part of the exercise, but allow them to come as low to the floor as possible. If your back arches off the floor, that’s fine! If it twinges or hurts, try placing your hands under your back to keep it supported. If it continues to hurt, stop the exercise.
**If you complete this workout 3 times a week you’ll be well on your way to that picture-perfect wedding dress body! To keep track of how your fitness is progressing, time how long it takes you to complete the workout each day. As you get fitter, you should be able to complete the workout quicker. As you get stronger, feel free to increase the weights as you feel appropriate.