Full Body Wedding Workout 2

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This full-body wedding workout is not just for the bride or groom, but for anyone looking to show off at a wedding! It 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 2: 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.

Goblet Squat

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  1. Stand upright holding one dumbbell in both hands at chest height with your feet flat, shoulder-width apart.
  2. Lower your body toward the floor, sending your hips back and down and bending your knees.
  3. Push through your heels to return to the start position, keeping your back flat and head up throughout the movement.

Equipment Sub: Plate, Kettlebell

Reciprocal Bench Press

02_Reciprocal_Bench_Press_F

  1. Lie on a bench with one dumbbell at shoulder level with your elbow bent and the other up over your chest with your arm straight.
  2. Press one dumbbell up until your arm is straight while lowering the other to shoulder level.
  • Both dumbbells should be moving at the same time, but in opposite directions.

Equipment Sub: Kettlebells

Uni Push Press

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  1. Stand upright holding one dumbbell at shoulder height with your elbow bent and palm facing forward.
  2. Bend slightly at the hips and knees then quickly thrust the dumbbell overhead, extending your arm and legs fully, keeping your back flat throughout the movement.
  • Complete all reps on one side before switching to the other side.

Curl

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  1. Stand upright holding dumbbells with your arms straight and your palms facing out.
  2. Raise the dumbbells up to shoulder height, bending at the elbows.
  • Do not turn at the wrists; finish with your palms facing back.

Equipment Sub: Barbell

Uni Stiff Leg Deadlift

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  1. Stand on one foot with your arms by your sides.
  2. Reach one hand toward the floor, lifting your raised leg straight up behind and keeping your standing leg straight.
  3. Return back to the upright position.
  • Complete all reps on one side before switching to the other side.

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


Full Body Wedding Workout 2: 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 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.

Lunge to Press

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  1. Stand upright with a BOSU balance trainer in front of you, holding dumbbells at shoulder level, elbows bent.
  2. Step forward onto the BOSU, lowering your body down and leaning your torso slightly forward.
  3. In the lunge position, press the dumbbells overhead, extending your arms fully.
  4. Push back off your front foot, and lower the dumbbells to return to start position.

Reciprocal Bent Over Row

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  1. Stand on a BOSU and bend forward at your waist, with your knees slightly bent and your back flat holding one dumbbell at chest level and the other with your arm straight.
  2. Lift one dumbbell straight up to your chest while lowering the other to a straight arm position, keeping your back neutral/flat throughout.
  • Both dumbbells should be moving at the same time, but in opposite directions.

Kneeling Lateral Raise

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  1. Kneel on the BOSU holding dumbbells at your sides with your arms straight and palms facing in.
  2. Raise the dumbbells up and outward to shoulder height, keeping your arms straight.
  • Stay upright on the BOSU throughout.

Uni Extension

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  1. Stand upright on a BOSU, holding a dumbbell in one hand behind your head with your elbow bent.
  2. Raise the dumbbell up overhead, extending your arm fully, keeping your shoulder steady throughout.
  • Complete all reps on one side before switching to the other side.

Glute Bridge

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  1. Lie on your back with your knees bent and feet on a BOSU, with your hands at your sides.
  2. Raise your hips off the floor, making a straight line from your knees to your shoulders and hold.
  • Lower your hips back to the floor and repeat.

Repeat this circuit of exercises a second time before finishing.

You’re done, nice job!

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