Full Body Wedding Workout 1

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This full body wedding workout is consists of two mini-circuits with 5 exercises each. Start with circuit 1: Complete 1 minute of each exercise with moderate weight and minimal rest between exercises. Once all 5 exercises have been completed, repeat the mini-circuit. Then, move on to Circuit 2 and follow the same instructions. Finish your workout with a full body stretch!

Full Body Wedding Workout 1: Circuit 1

Perform each exercise for 1 minute, with 15-30 seconds of recovery in between. After completing all exercises in circuit 1, repeat to perform a total of 2 times before moving on to Circuit 2. If an exercise is unilateral (needs to be completed on right & 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.

Split Squat

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  1. Stand upright with your feet split front to back, holding dumbbells at your sides.
  2. Lower your body toward the floor, bending at the hips and knees and leaning your torso slightly forward with your weight on the front leg.
  3. Push off the front foot to return to start position, keeping your back flat and your head up throughout the movement.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Plates, Kettlebells

Flat Fly

02_Flat_Fly_F

  1. Lie on your back holding dumbbells up over your chest, with your arms straight.
  2. Lower the dumbbells out and away from your body and down to shoulder level.
  3. Raise the dumbbells back up over your chest, keeping your arms straight throughout.

Equipment Sub: Plates

Plank Curl

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  1. Support your body on your toes and your hands holding dumbbells on the floor, in the top of a push-up position, with your arms straight.
  2. Raise one dumbbell up to shoulder height, bending at the elbow.
  • Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

French Press

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  1. Lie on a bench holding dumbbells with your arms straight up over your chest.
  2. Bend at the elbows, lowering the dumbbells down to the sides of your head.
  3. Straighten your arms, raising the dumbbells back up straight over your chest.

Equipment Sub: Barbell

Reciprocal Overhead Press

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  1. Stand upright holding one dumbbell at shoulder level, elbow bent, and the other overhead with your arm straight.
  2. Press the lower dumbbell overhead, while lowering the other one down to shoulder level.
  • Both dumbbells should be moving at the same time, but in opposite directions.

Equipment Sub: Kettlebells

Repeat this circuit of exercises a second time before continuing on.


 Full Body Wedding Workout 1: Circuit 2

Perform each exercise for 1 minute, with 15-30 seconds of recovery in between. After completing all exercises, repeat all exercises. If an exercise is unilateral (needs to be completed on right & 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.

Curtsy Lunge

06_Curtsy_Lunge_F

  1. Stand upright holding a barbell on the back of your shoulders.
  2. Step back and across behind your other leg, lowering your body down and leaning your torso slightly forward.
  3. Push down on your front foot to return to the start position.
  • Complete all reps on one side before switching to the other side.

Self Row

07_Self_Row_F

  1. Hold onto a suspended straight bar with a wide grip, your arms and body straight and your heels on the floor.
  2. Pull your chest up to the bar, bending at the elbows, keeping your body straight.
  • Lower your body back to a straight arm position.

Seated Twisted Curl

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  1. Sit upright holding dumbbells by your sides with your arms straight and your palms facing inward.
  2. Raise the dumbbells up to your shoulders, turning at the wrists and finishing with your palms facing back.
  • Keep your elbows close to your sides throughout and do not swing your arms or upper body.

Equipment Sub: Plates

Kickback

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  1. Bend forward at the waist holding dumbbells with your upper arms by your sides and elbow bent.
  2. Lift the dumbbells up and back, straightening your arms, keeping your shoulders steady and your back flat throughout.
  • Return to the start position and repeat.

Wide Grip Push Press

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  1. Stand upright holding the barbell in front at shoulder height using a wide grip, elbows bent and your palms facing forward.
  2. Bend your hips and knees slightly and then quickly thrust the barbell overhead, extending your arms and legs fully.
  • Keep your back flat and remain upright throughout the movement.

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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