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May 30, 2014, 12:00AM PT in Fitnovatives Blog  |  0 Comments

Lower-body Wedding Workout

Your wedding day is creeping closer and closer and you’re determined to be prepared and fit. Unfortunately, many brides resort to extreme measures to lose the weight, which a) will not work; and b) will take all of the fun out of preparing for your big day!

In part two of this wedding-workout series, we learn a great lower-body workout to add to your program.

The Workout

Bachelorette Box Jumps

Box Jumps

Jump for joy! You are getting married soon! Choose a box height that is safe yet challenging. Explode off of the ground (aiming higher than the box) and land with knees soft and aligned. Step down and repeat.

Something New Squats

Squats

With these squats you will have your something new all taken care of… a new backside! With your feet slightly wider than hip-width apart, lower your hips down and back, keeping the back angle and shin angle parallel. Choose a depth that is safe for your knees and hips, yet still challenging (this will vary from person to person). Engage your glutes and drive up from the floor. (Option: Body-weight squats or unloaded squats with a suspension trainer)

Honeymoon Hip Press

Hip Press

Who will have the best bikini body on the beach? You will! Plant your feet flat on a mat a few inches from your rear end. Driving through your heels, lift the hips to form a straight line with your knees, hips and shoulders. Using a BOSU ball, fit ball or TRX Suspension Trainer can increase the intensity of this exercise.

Save-the-Date Side Steps

Side Steps

These side steps will strengthen your hips and legs through lateral movement. Begin in a shoulder-width stance and a half squat, and with a loop resistance band over your ankles. Maintain the half-squat position as you step into a wider stance with your left foot. Next, bring the right foot back to shoulder-width distance without dragging it. Ensure your toes stay pointed forward at all times and your posture remains upright. (Option: Place band above knees)

Couple’s Curtsey Lunges

Curtsey Lunge

Curtseying is not very popular anymore, but you may restart the trend when you feel what these do for your legs! Begin by standing with feet shoulder-width apart. Step one leg behind and beyond the other and bend both knees. When the front thigh is almost parallel with the floor, return to the beginning posture. Adding dumbbells will increase the difficulty of this exercise.

Chocolate Fountain Chops

Chops

Earn the right to indulge in that chocolate fountain with this magnificent core exercise! Begin by standing sideways to the cable anchor with arms extended in front of your body. Keeping the arms and back straight, press your hips back and lower the handle just past your opposite knee. Return with control.

Garter-Toss Golf Swings

Golf Swings

Another great core exercise! These are the opposite of your regular chops. Begin by standing sideways to a low cable. With your back flat and hips pressed back, lift the handle up the diagonal and end with pivoted feet. DO NOT let your back round during this movement.

After a five- to 10-minute cardiovascular warm-up, complete one to three sets of 10 repetitions of each exercise. Ensure the resistance you choose is challenging enough to bring you close to failure, but safe enough that your form is not compromised.

Alternate this workout with your upper-body workout from part one, aiming for three days per week with at least a day off from resistance training in between.

By Shana Verstegen
www.shanaverstegen.com

Shana is an American Council on Exercise and TRX Master Instructor and a six-time world champion lumberjack athlete. She also holds records as a collegiate pole vaulter and is a nationally ranked fitness competitor. She holds a degree in Kinesiology/Exercise Science from the University of Wisconsin, Madison, and is a certified personal trainer through ACE, NASM, and NFPT. The Fitness Director at Supreme Health and Fitness in Madison, Wis., Shana is also a highly accomplished coach across multiple disciplines. She has guided her lumberjack athletes and fitness competitors to world best performances and her collegiate track and field athletes hold many school records. An energetic and personable speaker, she is also the national spokesperson for the Huntington’s Disease Society of America.

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