Sweating for the Wedding

The holiday season can be a very busy time of the year. It is all about shopping, eating, drinking, and spending time with friends + family. But if you're getting married in 2016, you don't want it to get out of hand. Well, you’re in luck because we have the greatest gift of all! We picked some of the best + easiest ways for you to stay in shape before your big day, even with a busy schedule. With a little combination of yoga poses, cardio, strength training, and the right diet, you’ll be the healthiest you. And we all know that with healthy comes happy!


First thing’s first, you’ll need 5-15 pound dumbbells, a killer playlist, {and some motivation from your fiancé}.  


To warm up your body, we recommend beginning with a yoga flow sequence, called Sun Salutation AThis sequence should flow from one pose to the next!  Repeat this 3 times in a row for a full-body warm-up.



Mountain Pose: Inhale, sweep your arms above your head. Keep your shoulders down. Exhale, ground down through your feet while they are placed hip-width distance apart. Inhale.











Forward Fold: Exhale, hinge from your hips. Release your hands to touch the ground. Relax your head down toward the ground.








Halfway Lift: Inhale, create a soft bend in your knees. Place your hands on your shins. Lengthen your spine.








High Plank: Exhale, plant your hands down underneath your shoulders. Place your feet hip-width distance apart. Lengthen the back of your neck and gaze down a little in front of your hands.







Low Plank: Inhale, shift your weight forward. Exhale, bend your elbows into your sides at 90 degrees. Keep your core engaged and spine lengthened.







Upward Facing Dog: Inhale, flip your toes and press the tops of your feet into the ground. Straighten your arms and pull your chest forward. Lift your shins, knees, and thighs off the ground and gaze forward.







Downward Facing Dog: Exhale, curl your toes under. Send your hips back and up towards the ceiling. Place your feet hip-width distance apart. Spread all 10 fingers wide on the ground in front of you.







Next, comes the fun part; grab your dumbbells!


Bicep Curls:

*3 sets of 12-15 repetitions. Rest at least 60 seconds between each set.

Face your palms up while the dumbbells are in your hands. Pin your elbows close to your sides the whole time while you lift your weights towards your shoulders and back down by your sides.


Tricep Extension:

*3 sets of 12-15 repetitions. Rest at least 60 seconds in between each set.

Lift your weights above your head and bring them to touch, palms facing in. While keeping your elbows in close to your head, lower the weights to a 90 degree angle behind your head and extend weights back up toward the ceiling.



















Now, let’s get your heart rate up with a quick cardio interval!


Mountain Climbers:

*3 rounds of 60 seconds each. Rest at least 60 seconds in between each round.

In your high plank position, pull your knee into your chest and alternate.





























Now let's hit the back, shoulders, and chest!

Reverse Fly:

*3 sets of 12-15 repetitions. Rest at least 60 seconds in between each set.

Bring your feet hip-width distance apart while bending your knees. Hinge your torso slightly forward. Bring your weights down in front of your body with your palms facing towards each other. Raise your weights laterally to shoulder-height and lower back to original position.



















* 3 sets of 10 pushups. Rest at least 60 seconds in between each set.

Place your hands on the ground out slightly farther than your shoulders. Space your feet hip-width distance apart and send your tailbone toward your heels. While engaging your abdominals, bend your elbow to 90 degrees directly over your wrists. Gaze slightly in front of your hands.

Cardio is good for the heart; let's do some more mountain climbers! {see above}

Can’t forget about the booty!


Basic Squats:

*3 sets of 15-18 repetitions. Rest 30-60 seconds in between each set.

Place your feet hip-width distance apart and shift your weight into your heels. Bend your knees and sit back while continuing to lengthen your spine. Be sure your knees don't extend past your toes. Straighten your knees and squeeze your glutes at the top. {Add a jump at the top for an extra cardio burst.}
































Froggy Squats:

*3 sets of 10 repetitions. Rest 30-60 seconds in between each set.

Sit your hips down as far as you can towards the ground with your toes pointing outwards. Place your hands on the ground or out in front of your chest. Lift just your hips up while keeping your legs bent. Return to original position.


















Last set of mountain climbers; you can do it! {see above}

Lastly, a strong core is the key to it all.

Oblique Dips:

*3 sets of 20-30 repetitions total (both left + right). Rest 30-60 seconds in between each set.

Come to a wide stance. Point your toes outwards and drop your hips low, keeping your knees stacked over your ankles. Bring your dumbbells behind your hips. Drop your right shoulder toward your right knee and then switch to the left.





































Bicycle Twist:

*Do intervals of 60 seconds, 45 seconds, 30 seconds and rest for 30-60 seconds in between each interval.

Lay down on your back. Draw your knees to 90 degrees. Interlace your fingers behind your head with your elbows out wide. Twist to the right and extend your opposite leg out long while keeping it off the ground. Bring your opposite elbow to your opposite knee. Repeat on the left side. {Straighten both legs for a challenge!}













































Don’t forget to stretch at the end of your workout!

Even with all that sweat and burn, working out can only get you so far. Your diet is just as important. And we have a few tips for you to keep in mind!

*Eat at least 1 gram of protein per pound of bodyweight each day. You want to keep those muscles you worked so hard for.

*Keep your white carbohydrates and refined sugars to a minimum when trying to lose weight. Eat more fruits and veggies!

*Drink at least a gallon of water per day. Your body will love you for it!