"Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and preserve it." - Plato
When you first get started it could be tempting to get all fancy and try some of the moves you see on Instagram or in fitness magazines. Don't do it! The last thing you need is to get injured right before your wedding. Yikes!
Instead start slowly, as recommended, with a few Fit Moves that you can use both to assess where you are now and to build a solid foundation. You can then add the moves to your future workouts and use them to track your progress as they get easier.
Instructions: Begin with a self-assessment. Do each exercise as listed for 60 seconds; with a 60 second break between exercises. Log your time and number of reps performed for each exercise, as appropriate. When you've finished the initial assessment do all the exercises as a workout, 2-3 times a week on 3 non-consecutive days (e.g. Monday, Wednesday and Friday).
Warm up 5 minutes, include mobility stretches, as necessary. Go down the list of exercises 1-3 times, resting as necessary. Follow up with cool down and flexibility stretching. For best results, add 2 days of cardio exercise as desired (e.g. walking, running, swimming, biking, etc.) for 20-30 minutes.
WALL SIT click here for demo
Stand with your back against a wall. Squeeze your navel in towards your spine and slide down the wall as you walk your feet out. Keep your feet hip width apart and stop when your knees are bent 90 degrees and your feet are underneath your knees. Note: only go as low as you safely can. Log your personal starting place along with your time. Also, keep your back and booty against the wall, and your chin level. Contract your abs and keep breathing regularly.
Hold for as long as possible. Goal: 60 seconds.
LOW PLANK click here for demo
From your hands and knees place your forearms on the floor, keeping your shoulders directly underneath your shoulders. Tuck your toes under, lifting your knees and straightening your legs behind you. Squeeze your navel in and your tush behind you. Focus on creating a long line from your feet to your head. Keep your shoulders away from your ears and breath regularly.
Hold for as long as possible. Goal: 60 seconds.
AIR SQUATS
Stand with your feet shoulder width apart. Sit back on your heels and lower down into your squat keeping your chest elevated and reaching your arms forward. Be sure to squeeze your abs, especially at the bottom of the move. Stand up tall to complete the rep.
Goal: 30 repetitions in 60 seconds.
PUSH UPS click here for demo
Begin on your hands and knees with your hands just slightly wider than your shoulders. If possible, straighten your knees and press up into a high plank position on your toes. Squeeze your abs in and your tush slightly to help keep your back from sagging. Bend your elbows to lower your chest to the ground as one solid piece, then press back up to complete the rep.
Goal: 20 reps in 60 seconds.
YOUR HOMEWORK: Get started! Get a notebook and do each of these moves one at a time. Log your time and rest for a minute in between. Be sure to note the date so that you can compare your effort as you progress.
If you have any questions on getting started with your Fit Bride workouts, feel free to contact me at tami (at) wildfirefitness (dot) com.
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*Missed the previous PROJECT FIT BRIDE articles on how to get started on your wedding fitness journey?
BRIDAL FITNESS: WHO'S ON YOUR TEAM FIT BRIDE?
BRIDAL FITNESS: HOW TO EAT LIKE A FIT BRIDE.
- Want more help putting together your plan for your Fit Bride journey? Download our new eBook PROJECT FIT BRIDE. I've put together this starter guide to give you more strategies and simple steps you can implement now.
- If you need individual guidance creating your own wedding fitness success plan, CONTACT US at Wildfire Fitness to schedule your own brief complimentary phone consultation.
And remember, the sooner you start you bridal fitness countdown, the better!
To your success!
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