The Perfect Wedding Workout (eBook)

6Exercises

6.1UPPER BODY AND CORE

Shadowboxing

Stand in a stable straddle stance and punch across your body, alternating arms (i.e., move the left arm to the right and the right arm to the left). Gradually increase the tempo and adhere to the specified amount of time. Try to achieve maximum speed before the time is up.

Standing crunch

Bring one knee and the opposite elbow together at the center of the body. Try to keep your movements fluid.

45-degree push-ups

Get into push-up position against a wall. Hands are shoulder-width apart against the wall, legs are extended, and the back is straight. Keeping your body straight, try to get as close to the wall as you can. Make sure to maintain body tension.

45-degree three-point push-ups

Get into push-up position against a wall. Hands are shoulder-width apart against the wall, legs are extended, and the back is straight. Now lift one leg off the ground and try to get as close to the wall as possible while keeping the body straight. Make sure to maintain body tension.

Kneeling push-ups

Get into a kneeling push-up position. Cross your ankles and keep your upper body stable; hands are shoulder-width apart. Now lower the upper body as far as possible while keeping your back straight. Make sure your back is straight and the head is an extension of the spine.

Kneeling three-point push-ups

Get into a kneeling push-up position and extend one leg horizontally behind you. Hands are shoulder-width apart. Now alternate raising the extended leg while lowering the upper body as much as you can with a straight back. Make sure the back is straight and the head is an extension of the spine.

Important: Actively tighten your stomach and trunk muscles.

Classic push-ups

Get into a classic push-up position with hands shoulder-width apart. Now get as low as possible while keeping your upper body straight. Make sure the back is straight and the head is an extension of the spine.

Push-up position + forward extension

The starting position is the push-up position. Hold an additional weight (e.g., bottle of water, book, purse) in one hand. Now extend that arm as far forward as you can without changing the position of your core (center of the body). To do so, actively tighten the core muscles and focus on the arm movement.

Important: Work both sides!

90-degree dips

Sit in a chair and grip the chair close to the body with your elbows pointing backward, opposite the direction of your gaze. Legs are bent 90 degrees. Now scoot forward a little so only your arms and legs bear your bodyweight. Next lower your bottom as far as you can while bending your elbows. Immediately after, shift your center of gravity up again and straighten the arms.

Important: The back remains straight, the head is always an extension of the spine, and the elbows always point backward.

Push-up position + lateral extension

The starting position is the push-up position. Hold an additional weight (e.g., bottle of water, book, purse) in one hand. Now extend that arm to the side and up without changing the position of your core (center of the body). To do so, tighten the muscles of the trunk and focus on the arm movement.

Important: Work both sides!

Parachutist push-ups

First get into classic push-up position. Now raise the hips as high as you can and move your toes about a foot’s length closer to your hands. In this position, bend your elbows and lower your head toward the ground, and if possible barely touch the ground with your forehead. Next, straighten the arms and return to the starting position.

Extended dips

Sit in a chair and grip the chair close to the body with your elbows pointing backward, opposite the direction of your gaze. Legs are extended. Scoot forward a little so your arms and feet support all of your weight. Now bend your elbows and try to lower your bottom as much as possible. Immediately after, shift your center of gravity up again and straighten the arms.

Important: The back remains straight, the head is always an extension of the spine, and the elbows point backward.

Three-point dips

Sit in a chair and grip the chair close to the body with your elbows pointing backward, opposite the direction of your gaze. Legs are extended. Scoot forward a little so your arms support all of your weight, and lift one leg. Now bend your elbows and try to lower your bottom as much as possible. Immediately after, shift your center of gravity up again and straighten the arms.

Important: The back remains straight, the head is always an extension of the spine, and the elbows point backward.

Important: Work both sides!

Arm extension on your side

Lie on your side with your shoulder resting on the ground and your legs and hips stacked. Lay your lower arm across your ribcage and place the hand of the upper arm on the ground in front of the sternum. Now use your upper arm to raise your upper body off the ground as much as you can.

Important: Work both sides!

Kneeling forearm plank + leg extension

During this exercise the body is supported by the knees and forearms. Keep your midsection steady. Actively tighten your abdominal muscles and avoid arching or rounding your back. The head is an extension of the spine. Now extend one leg straight back in a horizontal position. The leg is an extension of the body. Don’t let the body tilt left or right.

Important: Work both sides!

Kneeling forearm plank + diagonal extension

During this exercise the body is supported by the knees and forearms. Keep your midsection steady. Actively tighten your abdominal muscles and avoid arching or rounding your back. The head is an extension of the spine. Now extend one arm forward in a horizontal position and extend the opposite leg back in a horizontal position. The arm is held at head-level, and the leg is an extension of the body. Don’t let the body tilt left or right.

Important: Work both sides!

Kneeling forearm plank + arm extension

During this exercise, the body is supported by the knees and forearms. Cross your ankles and keep your midsection steady. Actively tighten your abdominal muscles and avoid arching or rounding your back. The head is an extension of the spine. Now extend one arm forward in a horizontal position. The arm is held at head-level. Don’t let the body tilt left or right.

Important: Work both sides!

Forearm plank

Your entire body is supported by your forearms. Your back is straight. Do not arch or round your back. The head is an extension of the spine. Try to actively tighten your abdominal muscles.

Forearm plank + leg extension

Get into forearm plank position. Remember that your body forms a straight line, the trunk is steady, and your back is neither arched nor rounded. The head is an extension of the spine. Actively tighten your abdominal muscles and maintain that tension. Now lift one leg, keeping the leg extended. Make sure your middle doesn’t tilt left or right. Keep the body in a straight line.

Important: Work both sides!

Forearm plank + arm extension

Keep your body in a straight line while alternately lifting one arm into a horizontal position without turning the body to the left or right. The arm is straight and held at head-level. The head is an extension of the spine. Maintain tension in the abdominal muscles.

Important: Work both sides!

Forearm plank + diagonal extension

Keep your body in a straight line while extending one leg and the opposite arm into a horizontal position without turning the body to the left or right. Your leg and the opposite arm are fully extended and are an...