This 3-Month Wedding Workout Plan Will Help You Feel Strong and Confident For the Big Day

Updated on 7/6/2019 at 1:23 PM

If you're planning a wedding, you've already got a lot of things on your plate. Stressing about your workouts shouldn't be one of them. That's why we've created this three-month plan with Bikram yoga instructor and NASM-certified personal trainer Monique Crous, founder of HOT HIIT. Establishing a routine will help ensure you remain a priority in the months leading up to the big day, and with a combination of cardio and strength training, these workouts are just what you need to feel healthy, toned, and confident walking down the aisle.

Weekends are your rest days on this plan, so focus on those last-minute wedding details then, while still going for a light walk with friends or doing some easy stretches to help your muscles recover and keep you limber for the week ahead.

Weeks 1 and 2: Monday

Warmup

Foam rolling, as well as five minutes of dynamic stretching, such as:

"You should have enough breath to still have a conversation, but your heart rate should be elevated," Monique told POPSUGAR.

Workout: Lower Body

Glute bridges: With feet hip-width apart, do 20 reps full range of motion, and 20 reps pulsing at the top of your range of motion. Repeat twice.
Kettlebell air squats: Perform a standard air squat while holding an 8-kg kettlebell. Do two sets of 20 reps.
Kettlebell curtsy squat: Perform a standard curtsy squat while holding an 8-kg kettlebell. Do two sets of 20 reps.
Kettlebell calf raises: Do two sets of 20 reps.
Treadmill interval: Walk on a high incline for two minutes, then sprint without incline for three minutes, completing one five-minute round. Do four sets for a 20-minute cardio session.

Cooldown

Three to five minutes of static stretching and breathing exercises.

Weeks 1 and 2: Tuesday

Warmup

Foam rolling, as well as five minutes of dynamic stretching, such as:

Workout: Upper Body

Plank: Hold for 30 seconds, then add shoulder taps for 30 seconds.
Swimming pulses: Lie on your stomach kicking, alternating arms and legs for one minute.
Elbow plank: Hold for 30 seconds, then do hip dips for 30 seconds.
Extended locust: Hold for one minute.
Push-ups: Two sets of 10 to 15 reps each.

Next you'll perform the below circuit twice. For both rounds, do 20 reps of each exercise, using a 5- to 12-pound weight:

Bicep curls
Triceps extension
Chest press
Bent-over row
Overhead shoulder press
Treadmill interval: Walk on a high incline for two minutes, then sprint without incline for three minutes, completing one five-minute round. Do four sets for a 20-minute cardio session.

Cooldown

Three to five minutes of static stretching and breathing exercises.

Weeks 1 and 2: Wednesday

Yoga can help you feel calmer and more centered, in addition to providing a workout. (What bride doesn't want that?) Try one of the routines below:

Weeks 1 and 2: Thursday

Warmup

Foam rolling, as well as five minutes of dynamic stretching, such as:

Workout: Cardio

Treadmill interval: Walk on a high incline for two minutes, then sprint without incline for three minutes, completing one five-minute round. Do four sets for a 20-minute cardio session.
StairMaster: 20 minutes.

Cooldown

Three to five minutes of static stretching and breathing exercises.

Weeks 1 and 2: Friday

"It's important to try new things and switch up your routine," Monique said. "Find an adventurous fitness buddy and join them for a fun class after work instead of hitting up that happy hour!" Need some inspiration? Check out this list of group fitness classes to try.

Weeks 3 Through 12

Follow the exercises outlined in the first two weeks, making sure you add on weight, speed, and incline. Here's an easy rule of thumb to follow from Monique:

Weight: Increase weights by one to two pounds every two weeks.
Speed: Increase treadmill speed by 0.2 miles per hour every two weeks.
Incline: Increase treadmill incline by one to two percent every two weeks.