Fertility Fitness: The Wedding Workout

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What’s a wedding workout plan? It’s how you get in shape for your wedding day. And that’s what this 8-week program, courtesy of John Alvino, is all about. It’s designed to broaden your shoulders and melt your middle so that you’ll not only look great walking down the aisle, but on your honeymoon, too.

Phase 1: Instructions

Do each pre-wedding workout (Workout A, Workout B, and Workout C) once a week, resting for at least a day after each session. So you might do Workout A on Monday, Workout B on Wednesday, and Workout C on Friday.

Exercises with the same numbers should be grouped together (for example, 1A, 1B, 1C would be one group of exercises). Do one set of the first exercise in a group, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you’ve completed all of your sets for each exercise.

Perform this phase through the first four weeks of this eight-week workout.

 


Phase 1: Workout A

1A. Pushup
Sets: 4
Reps: As many as possible (AMAP)
Rest: 45 sec

1B. Inverted row
Sets: 4
Reps: AMAP
Rest: 45 sec

1C. Dumbbell split squat
Sets: 4
Reps: 12-15
Rest: 45 sec

1D. Swiss-ball hip raise and leg curl
Sets: 4
Reps: 15-20
Rest: 45 sec

1E. Bird dog
Sets: 4
Reps: 8-10
Rest: 45 sec

1F. Jumping jacks
Sets: 4
Reps: 30-50
Rest: 45 sec

 


Phase 1: Workout B

1A. Dumbbell stepup 
Sets: 4
Reps: 12-15
Rest: 45 sec

1B. Single-arm kettlebell or dumbbell swing
Sets: 4
Reps: 12-15
Rest: 45 sec

1C. Floor inverted shoulder press
Sets: 4
Reps: AMAP
Rest: 45 sec

1D. Negative chinup
Sets: 4
Reps: AMAP
Rest: 45 sec

1E. Plank
Sets: 4
Reps: 10-12
Rest: 45 sec

1F. Mountain climber
Sets: 4
Reps: 30-50
Rest: 45 sec

 


Phase 1: Workout C

1A. Dumbbell shoulder press
Sets: 5
Reps: 5
Rest: 1 min

1B. Kneeling supported dumbbell row
Sets: 5
Reps: 5
Rest: 1 min

2A. Single-leg squat
Sets: 5
Reps: 5
Rest: 1 min

2B. Single-arm kettlebell or dumbbell swing
Sets: 5
Reps: 5
Rest: 1 min

3. Squat thrusts
Sets: 1
Reps: 100
Rest: As little as possible (ALAP)

 


Phase 1: Cardio

Jump rope two times a week, on days when you don’t perform a Weight Workout. One turn of the rope is equal to one repetition. Simply complete as many repetitions as you can in 15 minutes. Record that number, and try to beat it in each subsequent workout.

Video: Jump Rope Like Rocky!

 


Phase 2: Instructions

Do each wedding shape-up routine (Workout A, Workout B, and Workout C) once a week, resting for at least a day after each session. So you might do Workout A on Monday, Workout B on Wednesday, and Workout C on Friday.

Exercises with the same numbers should be grouped together (for example, 1A, 1B, 1C would be one group of exercises). Do one set of the first exercise in a group, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you’ve completed all of your sets for each exercise.

Perform this phase through the first four weeks of this eight-week workout.

 


Phase 2: Workout A

1A. Explosive pushup
Sets: 5
Reps: AMAP
Rest: 10 sec

1B. Elevated-feet inverted row
Sets: 5
Reps: AMAP
Rest: 10 sec

1C. Reverse dumbbell lunge
Sets: 5
Reps: 12-15
Rest: 10 sec

1D. Single-leg Swiss-ball hip raise and leg curl
Sets: 5
Reps: 15-20
Rest: 10 sec

1E. Wide-stance plank with opposite arm and leg lift
Sets: 5
Reps: 8-10
Rest: 10 sec

1F. High box jump
Sets: 5
Reps: 30
Rest: 10 sec

For the wide-stance plank with opposite arm and leg lift, hold the position for 5 seconds, then lower your arm and leg to the floor. That’s one repetition. Alternate the arm and leg you raise for each repetition.

 


Phase 2: Workout B

1A. Floor inverted shoulder press
Sets: 5
Reps: AMAP
Rest: 10 sec

1B. Chinup
Sets: 5
Reps: AMAP
Rest: 10 sec

1C. Barbell stepup
Sets: 5
Reps: 12-15
Rest: 10 sec

1D. Dumbbell hang pull
Sets: 5
Reps: 12-15
Rest: 10 sec

1E. Barbell rollout
Sets: 5
Reps: 12-20
Rest: 10 sec

1F. Squat thrusts
Sets: 5
Reps: 30-50
Rest: 1 min

 


Phase 2: Workout C

1A. Single-arm shoulder press
Sets: 5
Reps: 5
Rest: 1 min

1B. Pullup
Sets: 5
Reps: 5
Rest: 1 min

2A. Pistol squat
Sets: 5
Reps: 5
Rest: 1 min

2B. Single-arm kettlebell or dumbbell snatch
Sets: 5
Reps: 5
Rest: 1 min

3. Squat thrusts
Sets: 1
Reps: 100
Rest: ALAP

For the squat thrusts, set a stopwatch and do 100 repetitions as fast as possible, taking breaks as needed. So you might perform 32 reps, rest for 20 to 30 seconds, do another 20 reps, then rest again. Continue in this manner until you’ve completed all 100 reps. Then stop the clock. Record the elapsed time, and try to beat it the next time you repeat the workout.

 


Phase 2: Cardio

Jump rope two times a week, on days when you don’t perform a Weight Workout. One turn of the rope is equal to one repetition. Do 100 repetitions forward and 100 repetitions backward. Then do 90 reps forward, 90 reps back; 80 reps forward, 80 reps back, and so on, until you complete 10 reps forward, and 10 reps back. Set a stopwatch at the beginning of the workout, and record how long it takes you to complete the routine. Try to complete the workout in less time each session.

Source: Fitbie

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