It’s week 4 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 4 – ‘The Honeymoon’
So, the big day is nearly here! You’ve chosen your dream venue, sent out the invites, and bought the beautiful dress. Everything is coming in to place! Now it’s time to focus on you and making yourself feel as good as possible before the big day. Kit yourself out in the Sundried Ruinette Tights and Sundried Tour Noir Tank and get stuck into this killer workout so that you can be guilt-free when getting stuck into the wedding buffet! This workout is perfect if the big day is looming closer and you have 4-6 weeks until the event.
You will need:
- 2kg dumbbells
- 10kg barbell
Wall Sit – You may well have been made to do this at school so this exercise might bring back some bad memories! Isometric exercises like this are perfect for building up lactic acid which helps your body burn fat and build muscle. Sit with your back against a wall so that your hips are in line with your legs. Hold your arms out in front of you to keep your back straight and push your back into the wall. Push your feet into the floor and keep your core tight. Hold the pose for 30 seconds and repeat 3 times with 30 seconds of rest in between each round. Make sure you shake your legs to flush out the lactic acid in between each round.
Crucifix Hold – Another isometric exercise which will be a test for your mental strength as well as the physical! You will want light weights for this exercise so 2kg dumbbells should be perfect. Stand with your arms straight out to your sides holding a dumbbell in each hand. Keep your hands in line with your shoulders and hold the pose for 30 seconds. Repeat twice with a 30 second rest in between.
Bent Over Row – This is a truly underrated back exercise which will target those problem areas and strengthen your back muscles. Hold the barbell in front of you and bend forwards. Keep your shoulders retracted so that your back is flat and not arched. Squeeze your shoulder blades together and as you pull the barbell up towards the top of your rib cage, pulling your elbows in towards each other behind your back. Complete 3 sets of 10 reps with 30 seconds of rest in between each set.
Military Press – Having a weak upper body can be an issue for many women, but strengthening your shoulders can help with this. A vertical press is not a movement that is often executed in daily life which can leave a lot of people with weak shoulders, so performing the military press is the perfect solution. Stand with your feet hip-width apart and start with the barbell by your chest. Press the bar up above your head until your arms are straight, then slowly control it back to your chest. Complete 3 sets of 10 reps with 30 seconds of rest between each set. If the top of your arms is a problem area for you then this will reduce any anxiety when working that beautiful dress.
Tricep Dips – Another exercise to target a common problem area. The back of the arms get a bad reputation with ‘bingo wings’ but you can tone them with this simple exercise! You can either use a bench at the gym or you could alternatively use a park bench or your sofa for this exercise. Sit on the edge of the bench with your hands behind you facing your body. With your legs out in front of you and your bum close to the bench, lower your body weight down so that your shoulders are in line with your elbows, and then push yourself back up. The easiest option is to have your knees bent and your feet close to you. To increase the intensity, straighten your legs out as much as you’d like. No matter which option you choose, make sure your bum stays close to the bench.
Plank – This is a chance for you to test your core strength. How long can you hold the plank at the end of your workout? Make sure your hips do not drop and keep your back flat. Keep your core tight and breathe as slowly as you possibly can. Try to focus your thoughts because your mind will most certainly want to give up before your body!
Complete this strength and conditioning workout 3-4 times a week in the weeks leading up to your wedding so that you can be confident and glowing in your dress and show everyone how fabulous you look!