Shaping Up for Your Wedding?

Shaping Up for Your Wedding?

Try This At-Home Workout

By: Jenna Davidson

Looking to lose before the big day? If you’re short on time due to the never ending wedding invitations and shopping and yelling at the maid of honor, check out this home workout! It’s short, no equipment needed and easy to follow.

 

THE WARMUP

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FOAM ROLL
Pick one upper body and one lower body part to roll (Approx. 3-5 minutes each).

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BREATHE
Lay on either your back with knees bent and hands on the belly or on your stomach with your forehead stacked on the hands. From there, find the most smooth and deepest breath possible while remaining relaxed (Approx. 2 minutes).

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HIPS
90/90 Breathing:

  • Have your knees bent and your feet out in front of you.

  • Rock both knees over to one side and open both legs up to 90 degrees.

  • Spiral your back hip through to the wall in front of you so that your chest is facing your front thigh.

  • Find a good hand placement that allows you to stay tall and get a good breath.

  • Melt into the stretch as needed, but make sure to stay tall through the top of the head.

  • Get 4-6 stretches then switch sides.

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SPINE
Tactical Frog T-Spine Rotation:

  • Begin in quadruped on hands and knees.

  • Open your legs as wide as comfortable and bring your feet in close (hint hint, like a frog’s legs).

  • Drop down to your forearms and actively push the ground away.

  • Take one hand and cross the body to hold onto your shirt where the ribs are.

  • Push the ground away as you rotate toward the side with the arm wrapping your body.

  • Repeat 3-5 times and switch sides.

ANKLES
Foot Roll:

  • Start standing with one foot in front of the other.

  • “Open the book” by shifting the weight to the outside of the foot.

  • “Close the book” by bringing the whole foot back to the ground.

  • Play around with how much weight you transfer to the foot and ankle; enough to feel good, but not too much that you’ll break it off!

  • Repeat as many times as you want!

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INCREASE HEART RATE
Marching Cross Crawl:

  • Tap opposite hand to opposite knee (Approx 2-3 minutes).

 

THE wORKOUT

CIRCUIT STYLE
For reps, do 5 rounds of each exercise, but each time do two less reps. Start with 10 reps, then 8, 6, 4 and 2.

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WORKOUT 1

  • Squat

  • Shoulder Tap Plank

  • Marching cross Crawl

  • 4- Point Breathing

  • Deadbug

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WORKOUT 2

  • Split Squat or Back Lunge

  • Mountain Climber

  • Lateral Split Squat

  • Crawl

  • Bridge

 

Whether you’re short on time, dress shopping or trying to stay sane while spending time with the in-laws, you can always move and feel better! Congratulations!


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Interested in more information? Want to give RD a try?

Fill out the form below and we’ll get back to you within 24 hours to answer your questions or set up a Movement Screen!

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