Part of our wedding workout guide.
Create slender thighs for your garter to slip over. Wedding workout four ups the ante, we’re working on legs - your biggest muscle group. Why do we work the biggest muscle group? Bigger muscles mean more energy is needed to use them and what does that equal? More calories burned. Warning - What I wouldn’t do is train legs in the last few days before your big day, not unless you fancy tumbling down the aisle like a newborn calf.
Before we start:
Before we get ahead of ourselves, there is an important rule one must abide by when completing this workout.
Let me hear you say it ladies:
“Thou shalt not wear see through leggings”
When you're squatting, lunging and with this workout, jumping all over the place, you need to be able to trust that your leggings are protecting your dignity and see through leggings could see you making your big debut long before your wedding night. Sundried Ruinette tights are not only comfortable, they offer complete coverage of your behind through a full range of motion. They also have a double fastening waist secured with both a flat elastic band and a drawstring, for that personalised fit you can guarantee will go no where, so you can squat down low without your gym tights following suit. Now we’ve got that one cleared up, it’s time to get going.
Jog on the spot: 3 minutes, this is a light jog to start elevating your heart rate.
Pelvis and hip openers
This workout requires a lot from your hips and pelvis, so it’s important you warm up effectively. To wake up your hips and pelvis we start by bending one leg to bring your knee up in front of your chest and then circle your knee out away from your body, opening up your hip flexors. Repeat this 10 times per each leg.
This time we’re going for deep squats, taking our legs gently through the full range of motion. Start with your feet just outside of shoulder width and point your toes out. Squat down as low as you can, your bum should be hovered over the floor, with your thighs and calves pressing. Complete 10-20 deep squats to give your legs a preview of what’s to come.
Lunge with Torso Rotations
The final warm up exercise is a lunge with torso rotations. With each lunge forward, twist your body towards the outside of your hips. Complete 10 per side.
Legs workout - AMRAP
For this workout we suggest you go for 30 minutes - AMRAP - as many rounds as possible, however if you’re a wedding warrior, please feel free to bump up the time!
Squat jump with floor touch
Start by standing with your feet together and jump both legs into a squat simultaneously, as you do, touch a hand to the floor before jumping back to the start position. Complete 20.
Jumping alternating lunges
Jump into a lunge sinking down until your front thigh is parallel to the floor. Explode up and switch legs, so you land in a lunge on the alternate side. Same deal, 20 reps, but we will let you off with 10 per side.
Facing forward lift your knee up and extend the lower leg to snap into a front kick, with your toes facing up, leading with the heel. No wussy kicks, imagine you’re kicking someone away from you, making sure to alternate between legs each time. 20 reps, 10 kicks per leg.
Try this one standing for an extra balance challenge and calorie burn. Bend your supporting leg to provide a bit of extra stability and then lift the other leg off the ground. Kick backwards leading with your heel. You should feel this one in your glutes (aka bum) if you’re not, have a check of your form! 10 kicks per leg.
It’s time for a cardio interval. For 30 seconds go flat out as fast as you can running up and down your stairs, if you live in a bungalow and can’t find a step, high knees will serve the same purpose, just keep the intensity high and get that heart rate rocketing!
For travelling squats, every step you take becomes a squat. Squat and step ladies, squat and step. 20 steps, 20 squats.
Grab a dumbbell in both hands, the heavier the better, with a minimum of 5 kg. Sink into a squat and swing the dumbbell through your legs and then up to in front of your face with your arms extended. As the dumbbell reaches in front of your face you should thrust your hips forwards, before returning to your squat position as the dumbbell passes through your legs.
Hip thrusters with pulses
Lay on your back and raise your hips up to the ceiling, lifting your bum off the floor. With your feet on the ground. Return your bum down until it hovers just above the floor before thrusting upwards again. Complete 20 of these full reps, followed by 20 small hip pulses at the top of the movement.
Those are all your exercises, but it’s not over yet! Whizz back to the start and carry on, remember it's a war against the clock so keep going until your time’s up.
Cool down Yoga
Once your 30 minutes are up, however exhausted you are don’t skip the cool down, it’s part of your recovery. Yoga poses can be a great way of relieving tired muscles and these stretches will help prevent stiffness post workout, although you should expect to ache when you’ve worked that hard.
Recline hero pose
The recline hero pose provides a deep stretch to the thighs, hip flexors and ankles and is an easy move to master - once you get the hang of it. Start by kneeling on the floor with your legs pressed together and feet very slightly wider than your hips. Keeping the tops of your feet flat on the floor with your toes facing towards you. Exhale and sit back in between your feet, without changing their position. From here you can then place your hands on the floor behind you and lean your weight backwards. Gradually lean back and shift your weight from your hands, down to your elbows and then lay yourself back against the floor completely opening your hip flexors and resting your arms by your side. Continue to the next pose by supporting yourself back up onto your elbows and then hands.
Sit down and bend your legs so that your feet are lined up touching. Now grab your feet and bring them as close to your body as possible. Now push your knees and thighs down as close to the ground as possible, gently lift and lower your knees (like butterfly wings) and then repeat, pushing your thighs to the ground. Exhale and bring your torso to the floor, inhale when you’re ready to return your chest slowly back up.
Wide angle seated forward bend
Staying in your seated position, now open your legs as widely as possible keeping your toes pointing towards the ceiling. Exhale and bring your torso forward, folding in half with your chest as close to the floor as possible. Inhale as you return to the start.
Half frog pose
Start by laying on your front and lift your chest up to the ceiling using your hands. Supporting yourself on one hand, use the other to reach and raise your foot towards your bum, folding your leg in half. Relax as you return the leg back down and reach to the opposite side with the opposite hand.
Thread the needle
Lay on your back, with your knees bent and feet on the ground. Cross one foot over the other leg so it rests on the thigh. Lift the other leg off the ground and feed your hand through the gap in your legs to pull your back leg up towards your face.
Whilst these stretches will aid recovery, it’s inevitable your legs are going to ache, to improve any discomfort you may experience, grab yourself a torture device… I mean foam roller. Foam rolling your calves is particularly important if you’re walking down the aisle in heels.
And when your partner laughs at your aching pins, warn him, next week we’re bringing in reinforcement, so he’d better grab his trainers!