It’s time for the final wedding workout instalment, so we’re bringing in reinforcement. If your groom thought his lunging days were over when he got on one knee, he can think again. It’s time to show off your progress and remind the groom all the reasons he proposed in the first place with this full-body couples routine which requires you to work together trusting each other and co-ordinating each move.
Before we dive straight in, as always we need to get you both warmed up and ready for action. Warm ups should always be dynamic, meaning that your muscles are moving in order to limber up, rather than being stretched and relaxed.
You will need:
Resistance bands - Strong ones you’re going to be pulling against them!
Medicine ball - Minimum of 5 kg. Up the weight if you’re feeling brave!
Today you’re going to warm up using your resistance bands and 4 simple exercises. You should spend around 2 minutes on each exercise to ensure you are fully warmed up.
Resistance band chest stretch
Hold the resistant band in front of you with both hands. Start with your hands in front of your shoulders and then pull the band back, opening out your chest and taking your arms back to make a T shape. If you can, extend a little past this position to feel the stretch deeper into your chest and then release the resistance. This should be a constant fluid movement resisting and returning the band, rather than a static stretch, so be sure to keep it moving!
Resistance band chest and shoulder opener
Start by holding the resistance band tightly with both hands. Pulling against the band lift your arms up above your head in a Y position and then as far back towards your bum as your shoulders comfortably allow, return to the start position and repeat in one fluid motion.
Resistance band travelling squats
Tie your resistance band in a loop around the bottom of your thighs, just above the knee. Now squat and step laterally against the resistance, making sure to travel in both directions.
Take it in turns to loop your resistance band around your runner and hold onto the ends like reigns. Now sprint on the spot, running against your resistance partner's resistance. Keep your knees up to further engage the glutes.
Shredding for the wedding: The workout
Now you are warm, limber and ready for action, it’s time for you to work together to get this workout done.
Med ball Waltz
Here’s one to help you out with your first dance! Stand facing your partner, with one of you holding a medicine ball to your chest. Now one partner steps into a forward lunge,the other steps the same leg backwards into a lunge. As you lunge forward two, back two, pass the medicine ball between you with each step.
Squat and dip
One partner stands against the wall and sinks into a parallel squat. The other stands in front of them facing out and uses their knees as a human dip station. Complete a minute on each move before you swap over.
Plank double jumps
One partner sets up in a regular elbow plank, with elbows under shoulders and spine in neutral alignment. The move from this position is to jump both legs outwards and then inwards to the regular plank position. Your partner stands with one foot either side of your legs and as the planker jumps the legs out, they simultaneously jump their legs in. It should look a little like a human hopscotch. Be sure to concentrate and not land on your partner! 1 minute for each move before swapping over.
Hand held pistol squats
Face your partner and grab their hands, now each take one leg out straight, making sure it's the opposite to your partner. Sink down in unison into a pistol squat and then swap to give the other leg a turn.
Feet touched glute raises
Both partners lay on their backs with feet facing each other. Next line your feet up so that the soles of your feet are pressing. Using your partner's feet for resistance push and lift your hips up to the ceiling, squeezing your glutes (bum) at the top and then slowly release in time with your partner so not to lose the resistance. Complete 1 minute.
Push up high fives
Both assume the pushup position facing one another, lower yourself to the ground in sync and as you reach the top of the push up, high five each other with opposite hands. Complete as many as you can in one minute, resting or coming down to your knees if you need to.
Russian twists with bent V sit passes
Both of you sit on the ground beside one another, with one of you holding the medicine ball. Each of you is required to lean back, keeping a neutral spine to engage the core, then lift your legs off the ground with a bend at the knees so that the backs of your calves are parallel to the floor. Whilst one partner completes 10 russian twists by twisting at the waist with the med ball in hand and tapping it down by their hips, the other holds in this position, reaching their arms towards their feet. Even as you swap exercises you should remain with abs under constant tension. Ouch.
Repeat these moves three times over to complete your shredded circuit.
Race you down the aisle
Finish the workout with 30 seconds sprint. Whether it's on the spot or from point a to b, race your partner to the finish line!
They say that couples who train together, stay together, so what more could you ask of a wedding workout?
Here’s to the rest of your fit, healthy, lives together!