{"id":2732,"date":"2010-09-16T18:00:21","date_gmt":"2010-09-16T17:00:21","guid":{"rendered":"https:\/\/www.weddingdates.ie\/blog\/?p=2732"},"modified":"2023-06-12T13:46:55","modified_gmt":"2023-06-12T12:46:55","slug":"wedding-fitness-3-months-before-the-big-day","status":"publish","type":"post","link":"https:\/\/weddingdates.ie\/blog\/wedding-fitness-3-months-before-the-big-day\/","title":{"rendered":"Wedding Fitness: 3 Months Before The Big Day"},"content":{"rendered":"<p>Right Brides and Grooms, 1 month completed. \u00a0I hope that the past 4 weeks have eased you gently enough into the programme and routine.<\/p>\n<p>Now we are getting steadily closer to the Big Day, 3 months exactly.<\/p>\n<div id=\"attachment_2915\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-2915\" class=\"size-full wp-image-2915\" src=\"https:\/\/weddingdates-wp-ie.s3.eu-west-1.amazonaws.com\/2010\/09\/Bridal-Boot-Camp-Candace-Meyer.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><p id=\"caption-attachment-2915\" class=\"wp-caption-text\">Photo Credit: Candace Meyer<\/p><\/div>\n<p>Again the programme focuses on:-<\/p>\n<ol>\n<li>Core<\/li>\n<li>Strength<\/li>\n<li>Cardio<\/li>\n<\/ol>\n<p>This time you will find slightly more difficult and challenging exercises, with more repetitions and sets you do. This will be explained in the programme layout shortly.<\/p>\n<p>Again the programme is divided into 3 sessions a week. I gave you the option of completing the exercises Monday, Wednesday and Friday. If this suits you then great! But as long as you can squeeze 3 sessions in a week that is the most important thing!<\/p>\n<p><strong><span style=\"color: #ff00ff\">The Brides<\/span><\/strong><\/p>\n<p><strong>Monday (Lower body)<\/strong><\/p>\n<ul>\n<li>Warm Up 5mins Jog\/Treadmill\/Bike\/x trainer<\/li>\n<li><strong>Step Ups <\/strong> 2 x10 each leg<\/li>\n<li><strong>Lunge with twist<\/strong> 2 x 6 each leg<\/li>\n<li><strong>Spidermans<\/strong> 1 x 5 each leg<\/li>\n<li>10-15 minute jog<\/li>\n<li>Warm down\/Stretch<\/li>\n<\/ul>\n<p><strong>Wednesday (Core)<\/strong><\/p>\n<ul>\n<li>Same Warm up as Monday<\/li>\n<li>15 minute run<\/li>\n<li><strong>Alternate leg\/arm extension<\/strong> 2 x 6 each side<\/li>\n<li><strong>Leg extension on back legs at 90 degrees<\/strong> 2 x 6 each leg<\/li>\n<li><strong>Sit Ups<\/strong> 2 x 8<\/li>\n<li>Warm down Stretch<\/li>\n<\/ul>\n<p><strong>Friday (Upper Body)<\/strong><\/p>\n<ul>\n<li>Same Warm Up<\/li>\n<li><strong>Single Arm row<\/strong> 2 x 8 each arm<\/li>\n<li><strong>Bicep Curl and Press<\/strong> 2 x 6<\/li>\n<li>20 Minute run<\/li>\n<li>Warm Down and stretch<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/icAGYANm3uY\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"color: #3366ff\"><strong>The Groom<\/strong><\/span><\/p>\n<p><strong>Monday (Lower Body)<\/strong><strong><br \/>\n<\/strong><\/p>\n<ul>\n<li>10 minute warm up Bike\/Treadmill\/Rowing Machine<\/li>\n<li><strong>Deadlift<\/strong> 3 x 5<\/li>\n<li><strong>Leg extension machine<\/strong> 3 x 5<\/li>\n<li><strong>Lunges<\/strong> 3 x 5 each leg<\/li>\n<li>15 minute run<\/li>\n<\/ul>\n<p><strong>Wednesday (Core)<\/strong><\/p>\n<ul>\n<li>Same warm up<\/li>\n<li>Bike Level 6\u00a0 20 minutes<\/li>\n<li><strong>Russian Twists<\/strong> 3 x 10<\/li>\n<li><strong>Bicycles <\/strong>3 x 10<\/li>\n<li><strong>Crunches<\/strong> 3 x 10<\/li>\n<li>Warm Down and stretch<\/li>\n<\/ul>\n<p><strong>Friday (Upper Body)<\/strong><\/p>\n<ul>\n<li>Same warm up<\/li>\n<li><strong>Bench Press<\/strong> 3 x 6<\/li>\n<li><strong>Assisted Chin ups<\/strong> 3 x 5<\/li>\n<li><strong>Bicep curl <\/strong>3 x 6<\/li>\n<li>20 minute run<\/li>\n<li>Warm down and stretch<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/XZTCSqa4b7Y\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p><em><span style=\"color: #339966\"><strong>Example Diet<\/strong><\/span><\/em><\/p>\n<ul>\n<li><strong>Breakfast<\/strong>&#8230;Bowl of fruit\/Bacon sandwich\/water and juice<\/li>\n<li><strong>Lunch<\/strong>&#8230;Pasta,chicken with tomatoe sauce\/powerade\/banana+apple<\/li>\n<li><strong>Dinner<\/strong>&#8230;Irish stew with rice\/green tea<\/li>\n<li><strong>Snacks<\/strong>&#8230;Fruit\/a sandwich\/energy drinks and water<\/li>\n<\/ul>\n<p><strong><span style=\"color: #0000ff\">** Tommy&#8217;s Tip Of The Day **<\/span><\/strong><\/p>\n<blockquote><p>It is crucial that once exercising your body is hydrated! You should be consuming at least a Litre of water per day. This includes winter time too. You might not feel like a bottle of water when it is cold, but you are as likely to get de-hydrated on a cold day as you are on a warm day.<\/p>\n<p><strong>So why not try the 1.5 Litre Challenge?? <\/strong>Drink 1.5 Litres of water per day for 14 days and i gIarantee you will be feeling more refreshed!!<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"Right Brides and Grooms, 1 month completed.  I hope that the past 4 weeks have eased you gently enough into the programme and routine.  Now we are getting steadily closer to the Big Day, 3 months exactly.  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