Cardio & Core Wedding Workout 1

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Cardio Wedding Workout 1

Choose any type of cardio (machine, outdoors, classes) and complete a minimum of 40 minutes at moderate to hard intensity.


Core Wedding Workout 1

After 40 minutes of cardio, perform each exercise for 1 minute, with 15-30 seconds of recovery in between. After completing all exercises, rest and repeat all exercises. If an exercise is unilateral (needs to be completed on the right and left) you may choose to do one side during round 1 and the other side during round 2, or divide the minute evenly each round. Finish the workout with a full body stretch!

Burpee Push-Up

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  1. Squat with your hands on the base of an upside-down BOSU in front of you.
  2. Jump your feet out straight in the top of a push-up position.
  3. Lower your chest down toward the BOSU, bending at the elbows.
  • Push back up to a straight arm position and jump your feet back in to the start position.

BOSU Torso Twist

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  1. Stand upright on a BOSU turned to one side, holding a ball in both hands close to your chest with your elbows bent.
  2. Twist your torso to the opposite side, turning your head, shoulders, and hips.
  • Twist back to the starting side, allowing your hips to move.
  • Alternate sides with each rep.

Oblique Crunch

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  1. Lie on your side on the BOSU with both legs extended straight out and the bottom forearm on the floor with the other hand at the side of your head.
  2. Lift your upper body up, bringing your outside elbow down to your side.
  • Lower your head and shoulders and repeat.
  • Complete all reps on one side before switching to the other side.

Bridge to Plank

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  1. Raise your body off the floor, resting on your toes and forearms.
  2. Straighten your arms, one at a time.
  3. Come up into the top of a push-up position and hold briefly.
  4. Lower yourself back to your forearms, one arm at a time.
  • Repeat, alternating sides with each rep.

Squat Side Thrust

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  1. Start in a squat position with your arms out in front.
  2. Lower your hands to the floor in front of your feet, bending at the hips and knees and jump your feet out to the one side, straightening your legs.
  3. Jump your feet back in to center, then come back up to the beginning squat position.
  • Repeat, jumping your feet out to the opposite side.
  • Alternate sides with each rep.

Uni Lo-Hi Chop

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  1. Stand on one foot, holding a med ball in both hands at one knee with your arms straight.
  2. Raise the med ball up and across your body from your knee to your opposite shoulder.
  • Concentrate on moving your hips and shoulders, not your arms.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Plate, Dumbbell

Crunch

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  1. Lie on your back on a BOSU with your knees bent, feet flat, and your hands to the sides of your head.
  2. Lift your head and shoulders off the BOSU, keeping your feet flat.
  • Do not pull your head up with your hands.
  • Lower your head and shoulders and repeat.

Oblique Back Extension

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  1. Lie face down with your midsection on a BOSU, your hands at the sides of your head, and your legs straight out behind.
  2. Raise your chest up off the BOSU and rotate your upper body to one side.
  • Lower back to the start position and repeat.

Side Burpee

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  1. Stand upright with your arms by your sides.
  2. Lower your hands to the floor to the sides of your feet, bending at the hips and knees.
  3. Jump your feet out to the opposite side, straightening your legs and your hands on the floor.
  4. Jump your feet back in, bringing your knees to your chest while keeping your hands on the floor.
  5. Come to an upright position and jump into the air, raising your arms above your head.

Uni Lo-Hi Chop

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  1. Stand on one foot holding a med ball in both hands at one knee with your arms straight.
  2. Raise the med ball up and across your body from your knee to your opposite shoulder.
  • Concentrate on moving your hips and shoulders, not your arms.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Plate, Dumbbell

Twisting Crunch

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  1. Lie with your upper back on a BOSU with your knees bent, feet flat, and your hands to the sides of your head.
  2. Lift your head and shoulders off the BOSU and twist your torso to one side.
  • Lower your head and shoulders then repeat, twisting to the other side, keeping your feet flat on the floor throughout.
  • Complete all reps on one side before switching to the other side.

Alternating Superman

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  • Lie face down with your abdomen on a BOSU and your legs straight and your arms outstretched overhead.
  1. Raise one arm and the opposite leg straight up about 18 inches off the floor.
  2. Lower both and repeat with the other arm and leg, keeping your arms and legs straight throughout and your head steady.
  • Alternate sides with each rep.

Bench Hop Over

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  1. Stand to the side of a bench with your hand on the middle of the bench.
  2. Hop up and over to the other side, keeping your hands on the bench.
  3. Hop back over to the starting side and continue hopping over and back.

Front Chop

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  1. Stand upright holding one dumbbell overhead in both hands with your arms straight.
  2. Rapidly bring the dumbbell straight down in front to waist height in a chopping motion.
  • Return the dumbbell overhead and repeat.

Lower Body Twist

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  1. Lie on your back with your knees bent and feet raised, placing your hands at your sides.
  2. Roll your legs to one side, touching your knee to the floor.
  • Roll your legs to the opposite side to touch, keeping your knees bent and your upper body stable throughout.
  • Alternate sides with each rep.

Quad Spiderman

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  • Begin on all fours with both knees and hands on the floor.
  1. Raise one arm and the opposite leg straight up to shoulder height.
  2. Slowly lower your arm and leg and repeat with the other arm and leg.
  • Perform one rep on one side, then switch to the other side.
  • Alternate sides with each rep.

Repeat this circuit of exercises a second time before finishing.

You’re done, nice job!

Download Workout Back to Pre-Wedding Workout Plan

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