The following fitness and conditioning programme has been specifically designed for the Bride and Groom in the lead up to their wedding.
I have decided to start it 4 months before the Wedding Day to give the brides and grooms a healthy portion of time to see the benefits of structured exercise. Within the 4 months the programme will be different every week as to avoid boredom and maintain motivation and drive. It will also become more challenging as the Big Day approaches.
It is my aim to have both the bride and the groom looking and feeling in tip top shape for what will probably be the most memorable day of their lives!
To achieve the best results from a workout, a gym is the best place to be. However if it is not convenient for you to access a gym the same programme I have designed can easily be completed at home in your comfort zone!
The programme is divided into 3 sections:-
- Cardio
- Core
- Strength (Lower body and Upper body)
The programme is spread over 3 days in a week for both bride and groom.
Month 4 Training 3x a week
The Bride
Monday
- Warm up -5mins on a Bike/Treadmill/Rowing machine or Cross Trainer
- 1 Legged Squat-1×5 each leg
- Lunges-1×5 each leg
- 10 minute jog
- Stretch and warm down
Wednesday
- Same warm up as monday
- 20 minute walk /jog…jog 2 mins ,walk 2 mins
- Sit ups 1×10
- Plank 1×20 seconds
- Side Plank 1×20 seconds
- Stretch
Friday
- Same warm up as last 2 days
- Female press ups 1×10
- Bicep Curl 1×10 (using 2kg weights)
- 15 minute jog straight
The Groom
Monday
- Warm up 5 minutes on Bike/Rowing Machine/Treadmill/Cross Trainer
- Squat 3×8
- Lunges 3×4 each leg
- 15 minute run
Wednesday
- Same warm up as monday
- Bike 15 minutes
- crunches 3×10
- plank 2×30 seconds
- side plank 2×20 seconds
Friday
- Bicep curl 3×8
- Shoulder press 3×8
- 15 minute run
This is then repeated 3 times a week for the next 4 weeks.
It is totally individual but as the 2nd 3rd and 4th week of the programme for 4 months comes, it is advised to increase your weight on exercises and add 10, 15 and 20 minutes to your time running on a bike or on a cross trainer. This will benefit you the most!
It is crucial that you enjoy putting a bit of hard work in and eat the correct stuff in conjunction with the training programme.
Example Diet for a day
- Breakfast – Bowl of sugar free muesli/scrambled egg on toast/Juice/Fruit
- Lunch – Tuna roll with 2 yoghurts/energy bar/Juice,water or tea
- Dinner – Chicken Stir Fry with lots of veg/green tea/fruit
- Snacks – Throughout the day..Nuts/Energy bars/Fruit
- Last resort chocolates and crisps!!!
**Tommy’s Tip of the Day**
Everybody loves a nice glass of wine or 2 especially on the weekends!! If you can cut down on the amount of alcoholic units consumed during the week and even the weekend this will dramatically change your lifestyle for good!
