Shana Verstegen by Shana Verstegen

A person’s wedding day is the most important day of their life. Not only do they want to look their best, they want to feel their best on this special day! Most wedding books dive into every little detail, from invitation fonts to the perfect color toenail polish, but breeze over the details of the ideal health and fitness plan.

Having taken my trip down the aisle only a few months back, I’m thrilled to share with you a three-part workout series that you can share with your clients that are soon-to-be married.

The Wedding Workout Part 1: Upper Body

Bridezilla Bench Press

Bridezilla Bench Press

Avoid letting your inner bridezilla come out by smashing your stress with a satisfying bench press. This staple upper-body exercise will also give you shapely shoulders and triceps. Lower the bar about an inch off of your chest maintaining a tight mid section. If you need to lighten it up, grab a set of dumbbells.

Reception Rows


Want the perfect back when you turn around to throw the bouquet? Cable rows will also help you improve your posture to stand tall and proud. Sit up tall with your shoulders down and back as you pull your hands into your ribcage.

Strapless Shoulder Press

Shoulder Press

Will your shoulders be exposed on your wedding day? Have no fear, the shoulder press is here! Begin with the dumbbells at ear level and press them up toward the ceiling, keeping your core tight and strong. For less strain on the shoulders, turn palms to face each other during this exercise.

Pre-nup Push-ups


You may choose to skip the pre-nup, but whatever you do, don’t leave out the push-ups! Keeping the body in a perfectly straight line, lower your chest 3 to 5 inches from the ground and return. An alternative is to perform the same exercise from your knees.

Princess Pull-Ups


Your diamond may not be cut like a princess, but you can be! Begin your pull-up adventure in an assisted pull-up machine, and eventually work your way toward performing pull-ups on your own.

Tiara TRX Triceps

TRX Triceps

The TRX triceps press give you more bang for your buck than a traditional dumbbell triceps press because you will be using “all core, all the time.” Begin in a planked position at an angle that is safe for you. Lower your temple down to your thumbs as if you are placing a tiara in just the right spot!

Bridal Bird-Dog


The bird-dog exercise strengthens the back side of your body, improves posture and helps with balance, which comes in handy for the knee-shaking walk down the aisle! Begin in a quadruped position and extend your opposite arm and leg out maintaining a tight and square middle. Hold tight for 10 seconds on each side.

Premarital Planks


No need to wear a corset on your wedding day if you can create you own naturally! Planks strengthen and tighten your “natural corset” and are great for protecting your shoulders, back, hips and knees. Place your forearms directly beneath your shoulders, brace your entire body (especially those glutes!) and press up in to a perfectly straight line. Hold tight for 10 seconds, take a two-second break and repeat.

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

Begin doing this workout three times per week, with at least one day off of resistance training in between. Your second and third weekly workout will soon be replaced with installments two and three of this series.