Cardio & Core Wedding Workout 2

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Cardio Wedding Workout 2

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


Core Wedding Workout 2

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 right and left) you may choose to do one side during round 1 and other side during round 2, or divide the minute evenly each round. Finish the workout with a full body stretch!

Jumping Jacks
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  1. Stand upright with your feet together and your arms by your sides.
  2. Jump up, splitting your feet out to the sides.
  3. Simultaneously swing your arms up to the sides in an arc over your head.
  • Reverse the direction of the movement.

Core Rotation
02_Core_Rotation_F

  1. Stand upright holding the end of a weighted bar at chest level, with your elbow bent and the other end anchored on the floor against a solid object.
  2. Twist your upper body to one side, lowering the bar down to the side of that knee and bending at your hips and knees.
  3. Return to the upright mid-position and repeat to the other side.
  • Alternate sides with each rep.

Toe Touch
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  1. Lie on your back with your arms and legs straight up in the air, holding a barbell in your hands.
  2. Reach the barbell toward your toes, lifting your head and shoulders off the floor.
  • Lower back to the floor and repeat.

Front Bridge
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  • Lie face down on the floor with your legs straight and arms tucked in by your sides.
  1. Raise your body off the floor, resting on your toes and forearms.
  • Try to maintain your body in a straight line and keep your back neutral/flat.
  • Hold briefly, then lower yourself back to the floor and repeat.

Burpee Push-Up
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  • Stand upright
  1. Squat down, placing your hands on the floor, and jump your feet back to the top of a push-up position.
  2. Perform a push-up, lowering your chest down to the floor and pushing back up to a straight position.
  3. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.
  4. Come to an upright position and jump into the air, raising your arms.

Hi-Lo Chop
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  1. Stand upright facing one side, holding a dumbbell in both hands up over one shoulder with your arms straight.
  2. Lower the dumbbell down and across your body from your shoulder to your opposite hip.
  • 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, Med Ball

Chair Knee Raise
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  1. Support your body with your forearms on the pads of a power station, with your legs straight.
  2. Raise your knees up and into your chest, allowing your lower back to round slightly.
  • Lower your legs down straight and repeat.

Side Bridge Reach
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  • Support your body off the floor, resting on the side of your bottom foot and your forearm, holding a dumbbell in your top hand by your side.
  1. Lower the dumbbell down, under and your across chest, reaching to your opposite side, twisting your torso.
  2. Twist your torso back to the front and raise the dumbbell up straight toward the ceiling over your shoulder.
  • Complete all reps on one side before switching to the other side.

Side to Side
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  1. Stand upright with one foot on a bench to one side and your arms by your sides.
  2. Step both feet up onto the bench, then one down the other side to the floor.
  • Repeat back and forth up and over the bench, alternating with one foot on the bench and one on the floor.

Hi-Lo Chop
06_Hi_Lo_Chop_F

  1. Stand upright facing one side, holding a dumbbell in both hands up over one shoulder with your arms straight.
  2. Lower the dumbbell down and across your body from your shoulder to your opposite hip.
  • 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, Med Ball

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

Uni Glute Bridge
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  1. Lie on your back with your knees bent and feet flat, placing your hands at your sides.
  2. Raise your hips off the floor, making a straight line from your hips to your shoulders and extend one leg out straight.
  • Lower yourself back to the floor and repeat using the other leg.
  • Complete all reps on one side before switching to the other side.

Speed Skater
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  1. Stand with one leg stretched out behind and across the other leg with your arms reaching to this side.
  2. Push off your front leg jumping to the other side and land, switching your legs and immediately jumping back.
  • Use your arms in a swinging motion as if you were skating.
  • Complete all reps on one side before switching to the other side.

Torso Twist
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  1. Stand upright with your upper body turning to one side, holding a handle in both hands at waist height with your elbows bent.
  2. Twist your torso to the opposite side, turning your head and shoulders, keeping your feet in place.
  • Twist back to the starting side, allowing your hips to move.
  • Complete all reps on one side before switching to the other side.

Reverse Crunch
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  1. Lie on your back with your knees bent and feet flat, placing your hands at your sides.
  2. Bring your knees into your chest with your legs bent, slightly rounding your lower back at the top position.
  • Slowly lower your legs with your knees still bent to tap your heels on the floor and repeat.
  • Keep your upper body stable throughout.

Dead Bug
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  1. Lie on your back with your knees bent and feet raised with your arms straight up over your chest.
  2. Lower one leg and the opposite arm straight down toward the floor, keeping the other leg and arm steady.
  • Raise the leg and arm back to the upright position and repeat with the opposite leg and arm.
  • 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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