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June 6, 2014, 12:00AM PT in Fitnovatives Blog  |  0 Comments

Metabolic Conditioning Wedding Workout

In this third and final installment of this series, I provide a metabolic conditioning workout that you can share with your clients who want to shape up for their wedding day.

The Workout

After a five- to 10-minute cardiovascular warm-up, complete each exercise for 30 seconds, followed by a 30-second rest as you transition to the next exercise. Repeat this circuit up to three times with a five-minute rest between rounds.

Continue to alternate upper-body strength, lower-body strength and metabolic conditioning workouts on an every-other-day basis.

Bouquet Ball Toss

Banquet Ball Toss

The ladies in the back row better get ready! Stand with feet slightly wider than shoulder-width apart. Lower the medicine ball down toward the floor and drop the hips down and back (think kettlebell swing with a deep squat). Keep the shoulder blades down and back with the spine long as you extend through your hips and swing the medicine ball up as fast as possible and release above your head. Be careful to get out of the way and let the ball bounce at least once before catching it.

Matrimonial Mountain Climbers

Mountain Climbers

Time to spike your heart rate and brace the core. Set up this exercises in a hand-plank position. Maintain a tight core as you hop one foot forward and switch. For a lower-impact version of this exercise, just step one foot forward at a time.

Bridesmaid Burpees

Burpees

Have your ladies do this exercise with you and you will have the fittest line-up around. Begin in a standing position with feet about shoulder-width apart. Lower your hands to the ground and hop both feet out into a plank. Do a push-up and then hop your feet back between your hands. End with an explosive jump off of the mat. To reduce intensity, the jump can be removed and the hops can be turned into steps. The push-up can also be performed on your knees.

Seating Chart Slams

Medicine Ball Slams

Sick of spending hours slaving over your seating charts? Take out your aggression and burn some major calories with these medicine ball slams. With the medicine ball overhead, engage your core and slam the ball down to the ground in front of your feet. Catch the ball on the up-bounce and immediately lift it overhead. Slam it down again.

Premarital Plank Rows

Plank Rows

Your wedding day posture will be perfect after this great exercise. Begin in a hand-plank position while holding a dumbbell in each hand. With a very tight and braced core, lift one elbow up and engage behind that shoulder blade. Repeat on the other side. Your goal is to minimize rotation. This exercise can also be done on your knees.

Loving Lateral Lunges

Lateral Lunges

You will love how your legs feel after stepping sideways with these lunges. Stepping to the left with the left toe pointed directly forward, allow the left hip to drop down and back. By bracing that hip and keeping the right leg straight, step the right leg in and repeat.

RSVP Rip Rotation

Rip Rotation

Everybody will return their RSVPs when they see your strength and power; they will be too scared not to! With a TRX Rip Trainer, stand sideways to the anchor point. Hold the Rip Trainer at zone 1 with your left palm down, and zone 4 with the right palm up. By pulling the left hand toward your hip and pushing the right arm around, rotate the bar about 160 degrees with a pivot off the right foot. When you are comfortable with this movement begin to add speed and power. Repeat on the other side.

Stress Relief Step-Ups

Step-Ups

No time to think about anything else on your to-do list when you are cranking out these step-ups. Begin with one foot planted on a bench or a box. While squeezing your glutes, drive the other knee up and hold for a count or two. Lower down slowly and repeat.

Check out my Upper-body Wedding Workout and Lower-body Wedding Workout too!

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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