If you're planning a wedding [1], you've already got a lot of things on your plate. Stressing about your workouts shouldn't be one of them. That's why we've created this three-month plan with Bikram yoga instructor and NASM-certified personal trainer Monique Crous, founder of bodē nyc [2] and HOT HIIT [3]. Establishing a routine will help ensure you remain a priority in the months leading up to the big day, and with a combination of cardio and strength training [4], these workouts are just what you need to feel healthy, toned, and confident walking down the aisle [5].
Weekends are your rest days [6] on this plan, so focus on those last-minute wedding details then, while still going for a light walk with friends or doing some easy stretches [7] to help your muscles recover and keep you limber for the week ahead.
Weeks 1 and 2: Monday
Warmup
Foam rolling [8], as well as five minutes of dynamic stretching, such as:
- High knees [9]
- Mountain climbers [10]
- Squats [11]
- Lunges [12]
- Light running
"You should have enough breath to still have a conversation, but your heart rate should be elevated," Monique told POPSUGAR.
Workout: Lower Body
- Glute bridges [13]: With feet hip-width apart, do 20 reps full range of motion, and 20 reps pulsing at the top of your range of motion. Repeat twice.
- Kettlebell air squats [14]: Perform a standard air squat while holding an 8-kg kettlebell. Do two sets of 20 reps.
- Kettlebell curtsy squat [15]: Perform a standard curtsy squat while holding an 8-kg kettlebell. Do two sets of 20 reps.
- Kettlebell calf raises [16]: Do two sets of 20 reps.
- Treadmill interval: Walk on a high incline for two minutes, then sprint without incline for three minutes, completing one five-minute round. Do four sets for a 20-minute cardio session.
Cooldown
Three to five minutes of static stretching [17] and breathing exercises.
Weeks 1 and 2: Tuesday
Warmup
Foam rolling [18], as well as five minutes of dynamic stretching, such as:
- High knees [19]
- Mountain climbers [20]
- Squats [21]
- Lunges [22]
- Light running
Workout: Upper Body
- Plank [23]: Hold for 30 seconds, then add shoulder taps for 30 seconds.
- Swimming pulses: Lie on your stomach kicking alternating arms and legs for one minute.
- Elbow plank [24]: Hold for 30 seconds, then do hip dips for 30 seconds.
- Extended locust [25]: Hold for one minute.
- Push-ups [26]: Two sets of 10 to 15 reps each.
Next you'll perform the below circuit twice. For both rounds, do 20 reps of each exercise, using a 5- to 12-pound weight:
- Bicep curls [27]
- Triceps extension [28]
- Chest press [29]
- Bent-over row [30]
- Overhead shoulder press [31]
- Treadmill interval: Walk on a high incline for two minutes, sprint without incline for three minutes completing one five-minute round. Do four sets for a 20-minute cardio session.
Cooldown
Three to five minutes of static stretching [32] and breathing exercises.
Weeks 1 and 2: Wednesday
Yoga can help you feel calmer and more centreed, in addition to providing a workout. (What bride doesn't want that?) Try one of the routines below:
- 30-Minute Power Flow Yoga Workout [33]
- Beginner Yoga Sequence to Stretch Out [34]
- Long and Lean Full-Body Yoga Flow [35]
- Dynamic Yoga Sequence to Build Strength [36]
Weeks 1 and 2: Thursday
Warmup
Foam rolling [37], as well as five minutes of dynamic stretching, such as:
- High knees [38]
- Mountain climbers [39]
- Squats [40]
- Lunges [41]
- Light running
Workout: Cardio
- Treadmill interval: Walk on a high incline for two minutes, sprint without incline for three minutes completing one five-minute round. Do four sets for a 20-minute cardio session.
- StairMaster [42]: 20 minutes.
- Stretch [43]: five to 10 minutes.
Cooldown
Three to five minutes of static stretching [44] and breathing exercises.
Weeks 1 and 2: Friday
"It's important to try new things and switch up your routine," Monique said. "Find an adventurous fitness buddy and join them for a fun class after work instead of hitting up that happy hour!" Need some inspiration? Check out this list of group fitness classes to try [45].
Weeks 3 Through 12
Follow the exercises outlined in the first two weeks, making sure you add on weight, speed, and incline. Here's an easy rule of thumb to follow from Monique:
- Weight: Increase weights by one to two pounds every two weeks.
- Speed: Increase treadmill speed by 0.2 miles per hour every two weeks.
- Incline: Increase treadmill incline by one to two percent every two weeks.