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GoodLife Fitness Wedding Rescue Workout - Spotlight Blog
Posted in Calgary
|   November 06, 2018

Planning a wedding can feel like running on a treadmill AND an uphill battle. This workout courtesy of GoodLife Fitness is for all of you brides that have spent way more time pouring over seating charts than feeling the burn at the gym. If you think two weeks isn't enough time to shed some unwanted weight or tone up you're wrong. It's never too late to get your glow on!  


 This 30 minute workout is ideal for toning in a short period of time, and is recommended to be done 4 times a week, for the 2 weeks. This workout is great for brides and grooms-to-be, or anyone who wants results, and wants them fast!  

Warm-up with a brisk 5 minute walk on the treadmill or around the gym.
 

Hamstrings

Straight-legged dead-lifts with bent-over dumbbell row


Muscle groups: Hamstrings and gluteals (legs), latissimus dorsi and some rhomboids (back)

Exercise: Begin with two 15-20 lb dumbbells in each hand, hands at your sides. Lean forward from the hips, with your shoulders back, abdominals tight, and legs straight, without locking the knees. Your back should be flat, like a tabletop. At the bottom of the motion, with the elbows pointing back, pull the weights towards your hips. Lead with the elbows and stop the movement once the elbows are in line with the shoulder. Do 2 reps of these rows, then pull your body back up. Do 15 reps of the entire exercise (30 rows total).

Advanced option: Try this on one leg, alternating sides.

 

Chest

Pullover with lower abdominals


Muscle groups: Latissimus dorsi (back), pectoralis major (chest), deltoids (shoulders), hip flexors (legs)

Exercise: Begin lying on a bench with a 15-20 lb dumbbell held by both hands positioned over the chest. Your legs should be up and bent at a 90 degree angle in the air. As you lower the weight over your head, slowly lower one leg until the heel touches the ground and the weight is in line with your head. Be careful to keep your lower back on the bench. Bring the weight slowly back over the chest, as you bring your leg back into the 90 degree bend in the air. Repeat on the other side. Do 15 reps on each side.

Advanced option: Straighten legs completely until in line with your body at the bottom of the motion.

 

Biceps

Forward and backward lunges with bicep curls


Muscle Groups: Biceps (upper arm), quadriceps, gluteals and hamstrings (legs)

Exercise: Holding 8-12 lb dumbbells in both hands, step forward with your right leg and bend your knee until it is at a 90 degree angle. Your knee should be above your ankle at the bottom of the movement. As you lunge, curl the weights up to shoulder height from the elbow. Palms should be facing in. Step back into standing position, returning the weights to your sides. Step back into a lunge with the same leg, knee above ankle and curl the weights up again. Return to standing. Repeat on the other side. Do 15 reps total.

Advanced option: Go right into the back lunge with no pause and lift the knee up in between lunge reps.

 

Triceps

Supine tricep extensions with bridges


Muscles worked: triceps (upper arm), gluteals and hamstrings (legs)

Exercise: Begin lying on the floor with your knees bent at a 90 degree angle and feet on the ground. Hold both weights straight up and lift your hips in the air, aiming for shoulder-height. As you lower your hips down slowly, bend your arms at the elbows and gently lower the weights towards your forehead. Straighten the arms and lift your hips back up in the air. Repeat 15 times.

Advanced option: Try doing this on a stability ball, either with the ball supporting your back or shoulders (more challenging).

 

Chest

Pushups with oblique twist


Muscles worked: pectoralis major (chest), triceps (upper arm), deltoids (shoulders), obliques (core or abdominal muscles)

Exercise: Begin lying on your stomach, with your hands shoulder-width apart, under your shoulders and ankles crossed. Push straight up from your knees into a plank position, maintaining a flat back and rotate your body lifting one hand up into the air, so you are facing the side of the room. Bring the hand back down and push down until your elbows are bent and chest just above the floor. Repeat on the other side. Do 15-20 times on each side.

Advanced option: Try doing this from your toes, instead of your knees (standard push-up position).

 

Remember its not all about how you look, its about how you feel. A healthy body is the most important step for a healthy mindset, and that will certainly help you when you feel bridezilla creeping in. Get active and get engaged… get it? 




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