Congratulations! You’re three months away from your wedding day. You know this day is about celebrating love with your soulmate and your family. Still, this may be the one day in your life where you keep the photographs forever, and you want to look at your best.
Fitness should be a year-round habit, but if you’re looking for an extra healthy glow on the big day, now is the perfect time to start your workout schedule. We’ve compiled an accessible workout routine for most women, but as always, please consult your doctor before starting any new exercise.
And remember, no matter how hard you work out, you can’t out-exercise a poor diet. So don’t forget to eat a balanced diet high in nutrients and protein and low in sugar and processed foods . . . until your wedding day, when you might want to enjoy a slice of cake with your new spouse.
Here is a four-week schedule. Repeat this for three months, gradually increasing resistance and intensity at your own speed.
WEEK 1:
Monday: gentle warm-up; 30 minutes of steady-state cardio (running, speed-walking, elliptical use, swimming, etc.) OR 15 minutes of high intensity interval training (1 minute high intensity, 2 minutes recovery or 30 seconds of high intensity and 1 minute slower pace); abs (try these or these); stretch –– total time 35 minutes
Tuesday: 10 minute warm-up; biceps (biceps curls, assisted chin-ups) and back (Superman flys, lat pull downs, rows); stretch –– total time 30 minutes
Wednesday: REST
Thursday: 10 minute warm-up; triceps (push-ups, tricep dips, tricep extensions) and shoulders (planks, pike push-ups); stretch –– total time 30 minutes
Friday: 10 minute warm-up: legs (try some of these or these); stretch –– total time 30 minutes
Saturday: 30 minutes of your favorite cardio; stretch
Sunday: REST
WEEK 2:
Monday: 35 minutes of steady-state cardio OR 15 minutes of high intensity interval training; abs (focus on side, lower, and central abdominal muscles); stretch
Tuesday: 10 minute warm-up; biceps and back (slightly more resistance or higher reps); stretch
Wednesday: REST –– try stretching or foam-rolling any sore muscles!
Thursday: 10 minute warm-up; triceps and shoulders; stretch –– total time 30 minutes
Friday: 10 minute warm-up: legs; stretch –– total time 30 minutes
Saturday: FUN cardio! Try a class, a hike, or your friend’s fitness video. Mix it up!
Sunday: REST
WEEK 3:
Monday: 40 minutes of steady-state cardio OR 20 minutes of high intensity interval training; abs; stretch
Tuesday: 10 minute warm-up; biceps and back; stretch
Wednesday: REST –– try yoga or meditation to relax from your wedding planning
Thursday: 10 minute warm-up; triceps and shoulders; stretch –– total time 30 minutes
Friday: 10 minute warm-up: legs; stretch –– total time 30 minutes
Saturday: 30 minutes of cardio
Sunday: REST
WEEK 4:
Monday: 45 minutes of steady-state cardio OR 20 minutes of high intensity interval training; abs (focus on side, lower, and central abdominal muscles); stretch
Tuesday: 10 minute warm-up; biceps and back; stretch
Wednesday: REST –– try stretching or foam-rolling any sore muscles!
Thursday: 10 minute warm-up; triceps and shoulders (how toned do your arms look in your wedding dress now?); stretch –– total time 30 minutes
Friday: 10 minute warm-up: legs; stretch –– total time 30 minutes
Saturday: Have you been hesitant to try an elliptical machine or your bike? Try a new cardio!
Sunday: REST
Sources:
https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
https://www.verywellfit.com/sample-workout-schedule-1230758
