It’s week 3 of 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 3 – ‘Let Them Eat Cake’
The heat is on and you’re around 3 months away from the big day. It’s all starting to feel very real now and you want to turn up the intensity. This full body, no equipment HIIT workout will fire up your metabolism and raise your heart rate while toning your problem areas at the same time and can be done in the comfort of your own home/garden if required. Stay comfortable and supported with the Sundried Breithorn Bra and look cute while you sweat in the Sundried Grivola Tee.
You will need:
- Any two objects to use as markers
Shuttle Runs – Choose two points that you will run between. These can be as far apart as you like, I usually use kettlebells spaced apart to mark where I am running but you can use anything. Start at one marker then sprint as fast as you can to the next one. Touch down on to the floor and then sprint back. Repeat this for 30 seconds and then rest. This is an extremely high intensity exercise which will have you working very closely to 100% of your maximum effort. Make sure you remember to breathe while you run and take as long as you need to get your breath back afterwards.
Side Steps – It’s very important to work in different directions while you’re exercising so that you can achieve a well-rounded physique. Use the same two markers from your shuttle runs and side step between them. Stay light and bouncy on your toes and use your arms for momentum. Touch down on to the floor each time you reach a marker. Complete 2 45-second rounds with 60 seconds of rest in between each round.
Burpees – The classic! Love them or hate them, burpees are one of the best high intensity exercises out there. A proper burpee is executed by placing the hands on the floor, jumping the legs out, and lowering yourself down all the way so that your chest meets the floor. Then jump your legs back in and jump up to a standing position. Jump at the top of the movement and clap your hands above your head. Burpees are a killer but will leave you with strong, toned legs as well as toning your chest, shoulders, and back. Complete 2 rounds of 10 reps with 60 seconds of rest in between each round.
Pause Squats – Feel the burn! These pause squats are sure to get the legs burning. Complete 3 rounds of 10 body weight squats with a 5 second pause at the bottom. Make sure your hips are in line with your knees at the bottom of the squat and hold your arms out in front of you to keep your back straight. Hold your core tight to protect your spine and squeeze your legs. If they shake that’s fine! It means it’s working.
Crunches – Another classic exercise, but with some tweaks to make sure you get the best possible results. Lie on your back with your legs in the air, crossed at the ankles. Place your hands behind your head and keep your chin tucked in as you crunch up towards your legs. This is a small but intense movement so don’t worry if you don’t move much. Try to keep your elbows back as much as possible so that you are using your abs and not your shoulders. If your neck starts to hurt, feel free to support it with your hands.
Complete this workout twice a week and complement it by going for a walk, cycle, or swim for an additional 2 days a week. You will find that your fitness improves dramatically following this workout and you should start to notice some real changes in your physique!