Get royally toned in time for your wedding
No doubt Will and Kate have been training long and hard to look picture perfect at their wedding. Kick-start your own regime with these three pre-wedding workouts
Source: Web exclusive, April 2011
The Royal Wedding kicks off this year’s wedding season with what will undoubtedly be the most talked about nuptials of the decade. With the whole world watching them say, "I do", you can bet that Will and Kate to be flawlessly coifed, and toned to perfection.
Your wedding probably won’t be held at Westminster Abbey, but there’s no reason you can’t tone up to look your best on your big day. Follow one of these workouts, depending on how long you’ve got until your trip down the aisle.
Six months and counting…
You’ve got enough time to make significant changes to your body. Whatever your dress style, these exercises will define and tone the specific body part you want to highlight on your big day.
Rows (tone your upper back)
Utilizing two hand weights, stand with feet hip-width apart, knees bent, torso lowered forward. With arms extended and palms facing down, pull weights towards your torso while squeezing the shoulder blades together. Return to starting position. Repeat eight to 10 times.
Shoulder push up (shapes sexy shoulders)
Start in a standard push up position and walk the feet in so the hips are raised and the body is in an inverted V. With feet and hands just wider than shoulder-width apart and arms straight, bend the elbows and lower the upper body until your head is almost touching the floor. Return to starting position. Repeat 10 to 15 times.
Straight leg dead lift (tightens your bum)
Stand straight, holding a weight in each hand. With palms facing back, legs straight and knees soft, gently lower your upper body forward towards the floor. Pause when your torso is fully bent over. Then while engaging your glutes and slightly thrusting hips forward, return to starting position. Repeat eight to 10 times.
Three months to go…
How much: Do three sets of 10 reps for each exercise. ‘
Cross body mountain climber
Get into a standard push-up position with your hands placed directly below your shoulders on floor, your body long, hips in line with your head and your feet wider than hip-width apart. Bring your right knee towards your left elbow, crossing under the midline of your body. Move back to starting position, and repeat on the other side.
From a push up position, lift your right foot off the floor and move your right knee out sideways towards your right elbow. Return to starting position and alternate sides.
Side plank with crunch
Lie on your left side with your elbow below your shoulder, feet bent behind you at a 90-degree angle, and hips, shoulders and head in line. Lift your hips off the floor and stabilize your body. Next, extend your right arm over your ear while lifting and extending your right leg. Then bend your right elbow and right knee towards each other to create a side crunch. Return to the extended-limb starting position (with your hips of the floor). Complete one set, flip over and perform crunches on the opposite side. Do two sets of 10 crunches on each side.
One month to go…
With only four weeks until your wedding day, you’ll want to utilize your workout time to maximum efficiency. The following compound moves will keep your heart rate elevated while building your overall muscle definition.
Equipment: Two five-to-seven-pound hand weights.
How much: Do three sets of eight to 12 reps for each exercise.
Note: Knees should not extend beyond your toes. Keep your belly button pushed in towards your spine and lift the pelvic floor throughout each exercise.
Stand with feet shoulder width apart, holding a weight in each hand. Lift the weights to shoulder height and turn them to face each other. Then squat down like you’re sitting in a chair while simultaneously lifting the weights over your head. Make sure to extend your elbows without locking them. Next, bring your arms back down to the starting position while standing back up out of your squat.
Sumo squat with chest fly
Utilizing hand weights, stand with your legs bent, heels wider than hip width apart and toes pointing outwards. With arms out to your sides and bent at a 90-degree angle, palms facing forward, move forearms together towards the middle of your chest while simultaneously squatting down. Stand back up while bringing arms back to starting position.
Lunge with lateral raise
With arms resting at your sides, hold a weight in each hand with palms facing your body. Stand with feet shoulder-width apart. Step back with your right leg, lowering your body until your knees are bent and the shin of your back leg is parallel to the floor. Your front leg should be bent with your knee at a 90- degree angle. As you lower down into the lunge, lift both arms out to side until they reach shoulder height. Return to starting position, and then step opposite leg back, repeating the movement. Do three sets of eight to 10 reps on each side.