30+ Bride Approved Arms & Shoulders Exercises to Add to Your Workout Routine!

No arm giggles for you! This is my guarantee if you add these to your workout routine! On ARMS + SHOULDERS Day, pick 5 from the list below and feel the burn!
Shoot for 60 mins (minimum 45) of pumping!

START W/ CARDIO
30 Mins - Your Choice Before or After
Cardio before will warm up your muscles, but if you’re feeling tired save the cardio for last and prioritize the workouts.

POSITION
Make sure your shoulders are back, chest out, chin up & abs tight!
Never let your knees go over your toes when lunging and squatting...knees should always be @ a 90 degree angle.

WEIGHT
Start with light to moderate weight - end with moderate | The more you lift, the less reps you will be able to do - this is fine!

When you add weight, you build muscle | Light or no weight burns out and tones (lean muscle).

WORKOUT
Complete 45-60 mins of any combination of the following workouts!

END
15 mins Core

HAVE FUN!

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ARM + SHOULDERS DAY WORKOUTS

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Push Ups
Everyone knows these - get to it!
3 Sets of 20

Dumbbell Punches
Standing with legs shoulder-width apart and abs tight, place a dumbbell in each hand with arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position. 1 set = 30 seconds
4 Sets.

112’s
Sit on a bench with a dumbbell in each hand and bring them up into shoulder press position. Complete 1 press on right, 1 press on left, then press together = 1 rep.
4 sets of 8 reps.

Dumbbell Snatch
There will be no rest between sets for these. Hold a dumbbell in one hand at your side, place the other on your core for stabilization. To perform a snatch, drive your elbow up to an upright row, tuck your elbow under and complete the movement by pressing the dumbbell overhead. Control on the descent. Complete 5 reps on your left arm, then 5 on your right, 5 on left, 5 on right etc. No break until you've complete 5 sets of 5 reps on each arm.

Bent Over Tricep Kickbacks x Dumbbell Curls
With a dumbbell in each hand bend over and complete 12 kickbacks. Stand upright and complete 12 bicep curls.
4 sets of each.

Plate Upright Rows x Curls x Tricep Extensions
Complete 12 upright rows, 12 curls then 12 overhead tricep extensions = 1 set.
4 sets.

Rope Front Raise x Overhead Tricep Extensions
Set the cable to the bottom and attach a rope. Complete 12 front raises followed by 12 overhead tricep extensions.
3 sets of each.

Side Raises x Wide Curls
With a dumbbell in each hand, complete 12 side raises followed by 12 wide curls.
3 sets of each.

Overhead Smith Press x Close Grip Smith Tricep Press
With NO weight, complete 10 overhead shoulder presses on the smith machine. Lower the bar to about waist height and lock it. Place your hands a few inches apart on the center of the bar, walk your feet out a bit and complete 10 presses.
4 sets of each.

Hex Press x Push Ups
On an incline bench, place the dumbbells just under your chest/ at your upper abdomen. Press them up and keep them touching the entire time. Complete 12 reps, then immediately do push ups on the back of the incline bench until failure.
I’m using 7.5 lb weights and will try for 10 at the end, do what works for you. Going too heavy could make you lose form. We don’t need much weight here, just a nice even burn.
4 sets of each.

Upright Row x Shoulder Press
Hold a straight bar with an overhand grip in front of you. Drive your elbows up,  tuck your elbows under then press the bar up above your head. Return to starting position = 1 rep.  
I’m using anything between 18 and 25 lbs here. Do what works for you! It should be a smooth transitioning motion and if you have any trouble, move down in weight. You’ll add more as you get stronger - just get it done.
4 sets of 10 reps - no resting here!

Cable Cross Pull
Set the middle cable towers to the highest setting and do not attach handles. Grab left cable in right hand and right cable in left hand. Stand in the center and get a good stretch across your chest at the top. Keeping core tight throughout the whole motion, pull both cables across your body in an “X”, ending with arms fully extended at your sides.  You should feel this in your upper chest and shoulders. Complete 10 reps then uncross them and rest for 10 seconds.
I’m doing this at 20-25 lbs on each side, but do what works best for you. Your first set may need to be without weight so you can get the hang of the motion.
4 sets of 10.

Side Raise x Shrugs
Complete 10 dumbbell side raises immediately followed by 10 dumbbell shrugs.
I’m using 10-15 lbs here, but do what works best.
4 sets of each.

6-Way Shoulder Raise
Seated on the end of a bench, begin with a very light dumbbell in each hand down at your sides. Bring them straight out to your sides­ palms down the entire time. Keeping them raised, bring them straight out in front of you, then straight up over your head. Now reverse the movements, back down in front of you, out to your sides and back down at starting position. 6 total steps = 1 rep.
4 sets of 6-8 reps.

Incline Smith or Barbell Chest Press
If you have a spotter or feel comfortable, use the incline bench press. If not, bring a bench over to the smith machine. Pyramid up and back down- 10 reps, 8 reps, 6 reps, 8 reps, 10 reps.
5 total sets.

Low to High Fly x Cable Side Raise
Set your cables to the lowest setting and attach a single handle. Grab the handles, walk to the center and out a bit. With a palms up grip, bring the handles out in front of you and squeeze for 10 reps. Immediately after, complete 10 single arm side raises on each arm.
4 sets of each.  

Seated Dumbbell Press x Seated Front Raise
With dumbbells in each hand,  complete 12 shoulder presses immediately followed by 10 front raises on each arm.
4 sets of each.

Concentration Curls x Overhead Tricep Extensions
Complete 10 concentration curls each arm followed by 10 overhead tricep extensions each arm.
4 sets of each.

Cable Side Raises x Staggered Curls
Set the cables at the lowest setting. Stand in the middle and grab L cable with R arm and R cable with L arm. Complete 10 side raises (if these are too heavy use dumbbells.) Uncross the cables, take a step forward and complete 10 cable curls.
4 sets of each.

Skull Crushers x Seated Curls
Complete 10 skull crushers with dumbbells, sit up and immediately complete 10 dumbbell curls on each arm.
4 sets of each exercise.

Standing Straight-Bar Shoulder Press x Dips
Using a barbell or preloaded bar, complete 10 shoulder presses immediately followed by dips to burnout.
4 sets.

Dumbbell Front Raise x Svend Press
With a dumbbell in each hand complete 10 front raises on each arm. Immediately after, press the dumbbells together with a neutral grip and complete 10 svend presses. If the weight is too heavy, drop one and use a single dumbbell for these.
4 sets.

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20+ Legs Exercises to Add to Your Wedding Workout Plan - NOW!

Legs! Legs! LEGS!!! We have ‘em. We need ‘em tight. And we’re working ‘em together!
On Leg Day, pick 4-5 from the list below and let it burn!
Shoot for 60 mins (minimum 45) of straight leg pumping!

START W/ CARDIO
30 Mins - Your Choice Before or After
Elliptical or Bike w/ higher tension is best!
Cardio before will warm up your muscles, but if you’re feeling tired save the cardio for last and prioritize the workouts.

POSITION
Make sure your shoulders are back, chest out, chin up & abs tight!
Never let your knees go over your toes when lunging and squatting...knees should always be @ a 90 degree angle.

WEIGHT
Start with moderate to heavy weight - end with heavy | The more you lift, the less reps you will be able to do - this is fine!

When you add weight, you build muscle | Light or no weight burns out and tones (lean muscle).

BONUS
If you ever want to add some umph: Perform 20 jumping squats in between each workout!

END
15 mins Core

LET THE BOOTY BURN BEGIN!

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LEG DAY WORKOUTS

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Squats
Everyone knows these - get to it!
5 Sets of 25

Jumping Squats
You know these too - get to it!
3 Sets of 25

Lunges
10 deep steps back and forth = 1 rep
3 Sets

Weighted Lunges
Holding 10-15 lbs in each hand
5 deep steps back and forth = 1 rep
3 Sets

Calf Raises
Standing/seated, your preference.
4 sets of 15-20 reps.

Tension Squats
Use a barbell or a smith machine for these. These are just like normal squats, but you are not locking out at the top. Keep constant tension on your quads. These should absolutely suck!
4 sets of 12

112 Leg Extensions
On your seated leg extension machine, complete the following reps on your left leg, then right leg, then both legs together. 1 set =  10 L, 10 R, 10 together.
4 sets.

Single-Leg Leg Press
Complete 10 reps on your right leg, 10 reps on your left leg, then 10 reps together = 1 set. No break between changing legs, only break after all 30 reps are done.
4 sets.

Cable Front Squats x Cable Duck Walks
Attach a t-bar to your cable set at the lowest setting. Hold the t-bar up under your chin standing close to the cable tower and complete 12 front squats. Immediately after, increase the weight, get down into a squat position and take 4 steps back then 4 steps forward- repeat this walking sequence 5x = 1 set.
4 sets of each.

Wall Chair Squats
Sit in chair position against the wall with feet shoulder-width apart. Legs are positioned at a 90-degree angle with shoulders touching the wall. Chin up & abs tight! For each round, sit with 25 or 45 lbs plate on thighs for 30 seconds to 1 minute. Hold this position. You may need assistance with placing and removing weight - if alone do this exercise near a bench where you can slide the plate during breaks.
4 sets.

Single Leg Bench Squats x Front Squats
Holding a straight bar on your shoulders, complete 10 single leg squats onto a bench on each leg. Then hold the bar in front-squat position and complete 12 front squats.
4 sets of each.

Leg Extensions x Goblet Squats
Complete 15 leg extensions immediately followed by 15 goblet squats. You’ll need to bring a kettlebell or dumbbell over to the leg extension machine.
4 sets of each.

Sideways Leg Press x High Leg Press
Position yourself in the leg press seat so you’re sitting on one hip. Place your top foot on the platform and drive through your heel. Complete 10 reps then repeat on opposite side. After you’re done with those, immediately place both feet high and complete 10 reps.
4 sets of each round.

Smith Lunge Pulse x Smith Front Squat
Complete 12 pulses on each leg immediately followed by 10 front squats.
4 sets of each.

Adductor x Abductor
Alternating between the seated adductor and abductor machines complete 4 sets of 20 reps on each machine - staying seated the whole time. If someone is one one of the machines and you can’t use both at the same time, complete all on one machine and then move to the next.
4 sets of 20 reps

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20+ Pre-Wedding Chest & Back Workouts You MUST TRY!

In no particular order, here are my favorite workouts for my chest and back (including the armpit fat). On CHEST + BACK Day, pick 5 from the list below and let it burn!
Shoot for 60 mins (minimum 45) of pumping!

START W/ CARDIO
30 Mins - Your Choice Before or After
Cardio before will warm up your muscles, but if you’re feeling tired save the cardio for last and prioritize the workouts.

POSITION
Make sure your shoulders are back, chest out, chin up & abs tight!
Never let your knees go over your toes when lunging and squatting...knees should always be @ a 90 degree angle.

WEIGHT
Start with moderate to heavy weight - end with heavy | The more you lift, the less reps you will be able to do - this is fine!

When you add weight, you build muscle | Light or no weight burns out and tones (lean muscle).

WORKOUT
Complete 45-60 mins of any combination of the following workouts!

END
15 mins Core

HAVE FUN!

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CHEST + BACK DAY WORKOUTS

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Push Ups
Everyone knows these - get to it!
3 Sets of 20

Seated Cable Row
On your cable row machine attach a close grip handle. Drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. The 5th set is a squeeze set. Drop the weight, hold each rep for a 2-second count...10 reps.

Wide Grip Pulldowns x Underhand Stretchers
Complete 12 wide grip lat pull downs immediately followed by 12 underhand stretchers.
4 sets of 12 reps each.

Kayak Rows
Attach a straight bar to a cable set at the highest attachment. With an overhand grip, press the bar down to one side and squeeze, then down to the other side and squeeze. You should feel a tightness/contraction in your lower lat for these.
4 sets of 12 reps - 6 each side.

Floor Lat Pull x Straight Arm Push Down
Attach a straight bar to the cable at the highest setting. Grab the bar with an overhand grip, sit on the floor and complete 12 pull downs. Keep your core tight. Stand and immediately complete 12 overhand push downs.
4 sets of 12 reps.

Hex Press x Push Ups
On an incline bench, place the dumbbells just under your chest/at your upper abdomen. Press them up and keep them touching the entire time. Complete 12 reps, then immediately do push-ups on the back of the incline bench until failure.
4 sets of 12 reps each.

Cable Cross Pull x Cable Holds
Set the cables to the highest setting and don’t attach any handles (I'll attach handles to protect my hands). Grab left cable in right hand and right cable in left hand. Get down on your knees and bring your elbows down. Get a good stretch at the top. Complete 10 reps then stand, uncross them and complete 10 cable holds - pause at the bottom of each rep for 3 seconds.
4 sets of 10-12 reps each

Shoulder-width Lat Pulldown
On your lat pulldown machine, grab the bar with an overhand grip, hands shoulder-width apart. Drive your elbows down and squeeze your back. 4 sets of 10-12 reps. A 5th set will be a squeeze set. Drop the weight and hold for 2 seconds at the bottom of each rep, 10 reps or until failure.

Back Extensions
Adjust the machine so that your·feet are firmly hooked under the footpads. Position your lower body across the large pad provided for this purpose. Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward just slightly so that the back is in hyperextension. This is a gentle reverse arching of the back - do not push it too far.
4 sets of 10

Single Arm Smith Row x Inverted Pull Up
Focusing on driving your elbows straight back with upper body parallel to the floor, complete 10 overhand rows with your right arm then 10 rows with your left arm on the smith machine. Immediately after, complete 10 inverted smith pull-ups.
4 sets of each.

Single Arm Push Downs
Attach a single handle to your cable set at the highest setting. With a palms down grip, press the handle down and squeeze your lat.
4 sets of 12 reps on each arm.

Underhand Barbell Rows
You can use a barbell or the smith machine for these. Bend over at about a 90-degree angle, drive your elbows back and squeeze your back.
4 sets of 12 reps.

Dumbbell Pullovers
Lie flat on your back on a bench with a single dumbbell in your hands. Allow the dumbbell to come down even with your head/parallel to the floor, then press it back up.
4 sets of 12 reps.

Single Arm Cable Row x Close Grip Underhand Row
Attach a single handle to your seated cable row. Press your elbow back and squeeze your lat. Complete 12 reps on each side then hold the handle with both hands and complete 12 more rows. 4 sets of each.

Together Rows x Hyperextensions
Bring two dumbbells over to the hyperextension machine. Get in position, grab your dumbbells and complete 10 wide rows, drop the weight and complete 10 hyperextensions.
4 sets of each.

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30+ Ways to Work Your Booty Off Before Your Wedding - Literally, Butt Workouts!

Booty! Booty! Booty! Booty! ROCKIN’ EVERYWHERE!!!
In no particular order, here are my favorite booty workouts. On Booty Day, pick 5 from the list below and let it burn!
Shoot for 45 mins (minimum 30) of straight booty pumping!

START W/ CARDIO
30 Mins - Your Choice Before or After
Cardio before will warm up your muscles, but if you’re feeling tired save the cardio for last and prioritize the workouts.

POSITION
Make sure your shoulders are back, chest out, chin up & abs tight!
Never let your knees go over your toes when lunging and squatting...knees should always be @ a 90 degree angle.

WEIGHT
Start with moderate to heavy weight - end with heavy | The more you lift, the less reps you will be able to do - this is fine!

When you add weight, you build muscle | Light or no weight burns out and tones (lean muscle).

BONUS
If you ever want to add some umph: Perform 20 jumping squats in between each workout!

END
15 mins Core

LET THE BOOTY BURN BEGIN!

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BOOTY DAY WORKOUTS

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Jumping Squats
In jumping jack fashion, squat with every “open leg” jack.
3 sets of 15

Kneeling Heel Press
Kneeling on all fours, kick one leg straight behind you, pressing your heel up to the ceiling. Bring it back into a crunch and repeat.
3 sets of 10-15 alternating legs

Kneeling Booty Press
Kneeling on all fours, kick one leg straight behind you and keep it straight. Pump up and down keeping butt muscle engaged.
3 sets of 10-15 alternating legs

Standing Booty Press
Standing and balancing on one leg, kick alternate leg straight behind you and keep it straight. Pump back in small motions keeping butt muscle engaged.
3 sets of 10-15 alternating legs

Walking Lunges
15-25 lbs in each hand.
3 sets of 5 steps back & forth

Deadlifts
Your choice between conventional or sumo, if you do not have a barbell you can do these on the smith machine. If your gym has bumper plates, use those to warm up so the bar is at a proper height from the floor. Bar over mid-foot. Push legs through the floor, keep the bar close to your body throughout the entire movement. Make sure your back is flat, not rounded! If it begins to round, it is too heavy. Focus on form here! Squeeze glutes at the top of the movement.

Keep the weight the same for the 1st two sets, then increase weight by at least 5 lbs. between every set (Two 2.5 plates on each side is fine).
I’m starting with 25 lbs on each side of the smith machine, but do what works best for you.
4 sets of 10 reps.  

Abductor
On the seated abductor machine, the first 10 reps will be sitting, then stand, increasing the weight 15-20 lbs and complete the second 10 reps.
I’m starting sitting with 115 lbs and standing at 130. Because it is the last workout and the booty will already be burning, These numbers could decrease by about 10 lbs. But always try to push for more without hurting yourself!
5 sets of 20 reps.

Cable Deadlifts
Attach a close grip handle to a cable at the lowest setting. Go heavy because there needs to be enough resistance to keep you up. Take a couple steps back, bend forward at the waist with back straight and a slight bend in your knees. You should feel a good stretch in your hamstring, in this position keep back straight and squeeze the life out of your glutes and use them to push you forward and back upright. I’m starting at 70 or 80 lbs, but do what is best for you.
5 sets of 12 reps.

Hamstring Curls
Seated or lying, complete 4 sets of 10-12 reps - 4th set will be a back down or a “squeeze set.” Take your normal rest after the 3rd set, then the 4th set will go as follows: Reduce weight from the last set by about 50% and focus on slow and controlled movements. Squeeze!

Cable Kickbacks
Attach an ankle cuff to the cable set at the lowest setting.  Bend over 90° so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral & straight - no twisting. Kick back, squeezing your glute and drop your foot back down slowly.
4 sets of 8 reps each leg - okay to alternate legs.

Barbell Squats
These won’t be heavy considering we saved them for last today. Feet just wider than shoulder width, toes slightly pointed outward. Drop down as low as you can and keep your chest up, squeeze your glutes at the top!
3 sets of 12 reps.

Sideways Leg Press x High Leg Press
Position yourself in the leg press machine seat so you’re sitting on one hip. Place your top foot on the platform and drive through your heel. Complete 10 reps then repeat on opposite side. After you’re done with those, immediately place both feet high and complete 10 reps.
4 sets of each round.

Side Lunge x Curtsy Lunge
Holding a dumbbell in each hand, lunge to your right side then curtsy to your left side.
8 reps on each side for 4 sets.

Smith Machine Squats
On the Smith Machine, place your feet shoulder-width apart, toes pointing forward. Squat down low, poking butt backward with knees @ 90 degrees and just over toes (not past toes). For each rep try increasing the weight by 5-10 lbs each time.
4 sets of 10 reps.

Smith Sumo Squat Pulses
On the Smith Machine, place your feet wider than shoulder-width apart, toes pointing outward. Squat down low, come up half way, squat back down and repeat. For each rep try increasing the weight by 5-10 lbs each time.
4 sets of 10 reps.

Cable Kickbacks x Side Kicks
Attach an ankle cuff to the cable set at the lowest setting. Bend over so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral and do not twist or open up to the side. Kick back, squeeze your glute and repeat for 10 reps, then kick to the side for 10 reps in an abduction motion. Repeat on the opposite side. I'm starting at 40 lbs. for the kickback and dropping to 20 for side kick, but do what is best for you.
4 sets of both, on each leg.

Side Bench Step-Ups
Stand with a straight bar on your shoulders and a bench or box to your right. Pushing through your heels: step up with your right leg, come back down, do a quick tap with your left foot and go back up. Complete 10 reps on your right then repeat on your left. This is a quick & short movement. Don’t lock your knees. I’m starting with a 12 lb bar, but do what works best for you.
4 sets on each leg.

Cable Rope Pull-Throughs
This is very similar to Deadlifts, but with more focus on the booty. Attach a rope to the cable set at the lowest setting. With your back to the rope, take about 3 steps away and bend completely at the waist and between your legs to grab the rope. Make sure you are far enough away that you have to make an effort to reach the ropes. With knees slightly bent to keep balance, push legs through the floor, pull the rope through your legs as you straighten up to full standing position.  Make sure your back is flat, not rounded! If it begins to round, it is too heavy. Focus on form and move slowly here! Two counts up...Two counts down. Squeeze glutes and keep core tight for the whole movement and release when you return to bent over position. Full motion is bending over to standing upright. Go heavy here - looking. Increase weight by at least 5 lbs. between every set. I’m starting at 50 lbs, but do what is best for you.
4 sets of 10 reps.

Ball Roll-Ins x Reverse Leg Raises
Lie flat on your back with your heels on your exercise ball. Squeeze your core, bring your heels in towards your butt and roll them back out. Butt should stay off the ground the entire time. Complete 10 reps then immediately complete 15 reverse leg raises with your ball.
4 sets of each

Sumo Deadlifts x Band Hip Thrusts
Stand with feet wider than shoulder width, toes pointing outward. Bar over mid-foot. Push legs through the floor, keep the bar close to your body throughout the entire movement. Make sure your back is flat, not rounded! If it begins to round, it's too heavy. Focus on form here! Squeeze glutes at the top of the movement. After completing one set of 10 deadlifts, complete 15 hip thrusts. Place your band just over your knees and focus on driving your knees outward and exploding your hips up to the top.
3 sets of each.

Kneeling Heel Press to Side-Lift
Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 25 reps on one leg before moving on to the next.
3 sets of each.

Squat Step-ups
Step up & down remaining in squat position.
3 sets of 15-20 reps

Stationary Single-Leg Step Ups
Keeping one leg on step at all times, move up & down remaining in squat position while alternating legs.
3 sets of 10-15 reps on each leg.

Box Jumps
With or without ankle weights
3 sets of 10-15 reps (if knees allow)

Front Bench Squats
Traditional squats - only off of bench
3 sets of 10-15 reps

Single Leg Deadlift
Keeping core tight & anchor leg as straight as possible. Minimum 25 lb. weight.
3 sets of 10-15 reps

Bridges
Laying flat on your back, raise your hips off the floor while your shoulders stay grounded. Squeeze your glutes at full hip extension (when your body forms a diagonal line from your shoulders to your knees)
3 sets of 10-15 reps

Half-moon Leg Lifts
While on all fours, lift one leg and sweep it in a half-moon motion from left to right. Keeping foot flexed to keep butt muscles engaged, SLOWLY sweep back and forth: Left-Up-Right...Right-Up-Left.
Back and forth = 1 rep
3 sets of 10-15 reps

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30+ Core & Abs Workouts You Can Do Before Your Wedding Day

Here are my absolute favorite core + abs workouts that I used to customize my destination wedding workout plan.

Mix them up to have fun creating your own workout plan!

*Note:
The object is to KILL the workouts for 45 minutes to an hour - AND complete 30 minutes of Cardio - preferably before the workout so your blood is pumping!

HAVE FUN!

POSITION
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!

CARDIO
Your choice
30-minute Warmup

WARMUP
Start with 25 Regular Crunches

WORKOUT
COMPLETE 45 MINUTES OF ANY ASSORTMENT OF THE FOLLOWING:

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CORE DAY WORKOUTS

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Bicycles
Get into bicycle position - on your back, legs up & bent  in tabletop
Press each leg outwards while alternating your elbows touching your knees
1 rotation = 1 count
25 counts

Kneeling Medicine Ball Chops
Come into a tall kneeling position, squeezing your glutes.
Hold a medicine ball down by your right hip, then lift it across and up over your left shoulder.
25 counts each side

Resistance Band Bicycle Presses
Flip onto your back in a tabletop position and wrap the resistance band around your feet. Rest back with your hands behind your head, elbows out.
Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push your feet away from you.
R to L = 1 count...25 counts

Resistance Band Plank Jacks
Come into a straight-arm plank position, hands below your shoulders and a resistance band wrapped around your ankles.
Bring the feet closer together, then jump out to a wide stance and back in again.
25 counts

Side Plank Leg Lifts
Come into a side plank position with one arm straight underneath your shoulder, the other on your top hip, legs straight and feet stacked.
Lift your top leg slowly up and down.
25 counts on each side

Standing Leg Raises
Freestyle for 5 minutes.

Weighted Core Rotation Machine
Crunch til burnout.
4 sets

Twisting Back Extensions
Adjust  the machine so that your·feet are firmly hooked under the footpads. Position  your lower body across the large pad provided for this purpose. Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward  just slightly so that the back is in hyperextension. Twist right & Left.
Freestyle for 5 minutes.

Hold the Worlds
Sitting on the floor or on a bench  holding your arms open as if your were "holding the world” lean back and bend your legs while lifting.  Engage core and hold for 30 seconds. Repeat holding ball.
Freestyle for 5 minutes.

Exercise Ball Pass
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the pall to your feet, flatten out then crunch up and pass it back to your hands.
Every pass = 1 rep. 4 sets of 20 reps.

Russian Twists
You may place your heels on the floor if these are too difficult.
Complete 3 sets of 10 reps (double count).

Weighted Leg raises
3 sets of 15

Weighted Scissor Kicks
10 L side, 10 R side

Weighted Crunch Machine
Crunch til burnout.
4 sets

V-Ups
3 sets of 12

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CORE CIRCUITS

Use these or create your own abs and core destination wedding workout plan!

CIRCUIT 1

Repeat 2x’s

25 Regular Crunches

12 Bicycles (4 count = 1)

15 Scissor Kicks (4 count = 1)

25 Straight Leg/Laying Down Crunches

10 V-Ups

CIRCUIT 2

25 Regular Crunches

12 Side Crunches (L & R)

15 Scissor Kicks (4 count = 1)

25 Straight Leg/Laying Down Sit Ups

10 V-Ups

CIRCUIT 3

Rest after each completed round, not between exercises! 4 total rounds.

• Feet flat crunches- 10 reps

• Feet at 90° crunches- 10 reps

• Feet straight up crunches - 10 reps

• L Side crunches - 10 reps

• R Side crunches - 10 reps

CIRCUIT 4

Complete all of one before moving onto the next exercise.

• 4-way V-ups- Feet apart, right foot, left foot, feet together = 1 rep. 3 sets of 5 reps.

• Leg raises x Half windshield wipers- 12 leg raises, 10 R side wipers, 10 L side wipers. 3 sets of each.

• Hip tap planks - 3 30 second rounds.

CIRCUIT 5

Rest after each completed round, not between exercises! 3 total rounds.

• Weighted leg raises- 10 reps

• Weighted scissor kicks- 10 L side, 10 R side

• Laying Up & Overs - 4 sets of 5
Sets 1 & 3 w/ knees bent;
2 & 4 straight legs

CIRCUIT 6

4 rounds
You’ll need to bring a mat to the decline bench.

• 25 feet flat crunches

• Decline bench weighted Russian twists- 12 reps double count

• Decline bench sit ups- 12 reps

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