Fitness Plan for Brides-To-Be

Tweet

There is a lot of pressure on brides to look their best on their wedding day. But don’t be tempted by crash diets and faddy exercises – stick to this healthy fitness plan from AJ Perera, exercise guru at Fitness First, to be fit and healthy for your big day – and happily ever after! Monday Workout: Head outside for a run or jog. Walk for five minutes to warm up then jog at a steady pace for 20 minutes. Walk for a further five minutes for a cool down. Lifestyle Tip: Swap your processed foods and starchy carbohydrates for lean meat and fish. Tuesday Workout: Body weight circuit: Squat x 20 reps (Bend through your knees until your hip joint is lower than your knee joint, then slowly rise up again.) Alternating lunges x 20 (Step forward on one leg and bend both knees to 90 degrees. Repeat 10 on each leg) Press up on knees x 20 (Check your alignment. Shoulders should be over your wrists and your body in one straight line. If you’re feeling strong – go onto your toes) Wide squat x 20 (As before but with your feet wider apart) Plank x 30 seconds (Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle) Repeat this routine as many times as possible in 20 minutes. Lifestyle Tip: As well as eating lots of vegetables, increase the amount of fresh fruit, nuts and seeds you consume. These will do wonders to your waistline. Wednesday Workout Tip: Rest day (still try to walk and be active – take the stairs) Lifestyle Tip: Sleep is also critical in dropping body fat and recovering from workouts. Aim to sleep for eight hours at least 4-5 nights a week, preferably between 10pm-6am. Thursday Workout Tip: Hopefully the sun is shining so head outside for another run or jog trying interval training. Walk for five minutes to warm up. Sprint from one lamppost to the next, then walk to the following lamppost and repeat for 20 minutes. Walk for five minutes to cool down. Lifestyle Tip: Try to drink one litre of water per 20kg of body weight and if you do need a little caffeine burst drink black tea and coffee before midday. Friday Workout Tip: Weighted circuit (fill a backpack with tins or weights for that little bit extra): Squat holding a weighted backpack x 20 reps Alternating lunges holding a weighted backpack x 20 (10 each leg) – for a bit extra, why not add a jump in between lunges? Press up on knees x 20 (or go onto your toes if you’re feeling strong!) Sit ups x 20 reps Wide squat holding a weighted backpack x 20 Plank x 30 seconds Repeat this routine as many times as possible in 20 minutes. Lifestyle Tip: Try and avoid alcohol as this is full to the brim with hidden calories. Make sure you also avoid high-calorific soft drinks too.

There is a lot of pressure on brides to look their best on their wedding day.

But don’t be tempted by crash diets and faddy exercises – stick to this healthy fitness plan from AJ Perera, exercise guru at Fitness First, to be fit and healthy for your big day – and happily ever after!

Monday

Workout: Head outside for a run or jog. Walk for five minutes to warm up then jog at a steady pace for 20 minutes. Walk for a further five minutes for a cool down.

Lifestyle Tip: Swap your processed foods and starchy carbohydrates for lean meat and fish.

Tuesday

Workout:

Body weight circuit:

• Squat x 20 reps (Bend through your knees until your hip joint is lower than your knee joint, then slowly rise up again.)
• Alternating lunges x 20 (Step forward on one leg and bend both knees to 90 degrees. Repeat 10 on each leg)
• Press up on knees x 20 (Check your alignment. Shoulders should be over your wrists and your body in one straight line. If you’re feeling strong – go onto your toes)
• Wide squat x 20 (As before but with your feet wider apart)
• Plank x 30 seconds (Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle)

Repeat this routine as many times as possible in 20 minutes.

Lifestyle Tip: As well as eating lots of vegetables, increase the amount of fresh fruit, nuts and seeds you consume. These will do wonders to your waistline.

Wednesday

Workout Tip: Rest day (still try to walk and be active – take the stairs)

Lifestyle Tip: Sleep is also critical in dropping body fat and recovering from workouts. Aim to sleep for eight hours at least 4-5 nights a week, preferably between 10pm-6am.

Thursday

Workout Tip: Hopefully the sun is shining so head outside for another run or jog trying interval training. Walk for five minutes to warm up. Sprint from one lamppost to the next, then walk to the following lamppost and repeat for 20 minutes. Walk for five minutes to cool down.

Lifestyle Tip: Try to drink one litre of water per 20kg of body weight and if you do need a little caffeine burst drink black tea and coffee before midday.

Friday

Workout Tip:

Weighted circuit (fill a backpack with tins or weights for that little bit extra):

• Squat holding a weighted backpack x 20 reps
• Alternating lunges holding a weighted backpack x 20 (10 each leg) – for a bit extra, why not add a jump in between lunges?
• Press up on knees x 20 (or go onto your toes if you’re feeling strong!)
• Sit ups x 20 reps
• Wide squat holding a weighted backpack x 20
• Plank x 30 seconds

Repeat this routine as many times as possible in 20 minutes.

Lifestyle Tip: Try and avoid alcohol as this is full to the brim with hidden calories. Make sure you also avoid high-calorific soft drinks too.

Posted in: Wellness