Fitness special: Four exercises to get that perfect body ahead of your big day

Prosenjit Biswas, Fitness Manager, SKULPT has four easy and amazing pre-wedding workout plans for the brides and grooms to look perfect on their wedding day

author_img Sharmistha Ghosal Published :  31st January 2019 12:00 AM   |   Published :   |  31st January 2019 12:00 AM

Get that perfect body at SKULPT Kolkata

Wity the wedding season in full swing, brides and grooms are prepping for their big day. The millennials now aspire for Instagram worthy destination weddings. And to look like a million bucks, a perfectly toned body is a must. Prosenjit Biswas, Fitness Manager, SKULPT has four easy and amazing pre-wedding workout plans for the brides and grooms to look perfect on their wedding day. Start them just four weeks before your D-day, and lo, you are ready for the biggest day of your life.

Get Set Go

Start with some form of dynamic stretches, which basically helps increase synovial fluid (jelly-like substance between the joints, that acts as a shock absorber) and prepares the body for the workout.

Set 1:

In the first week, start with 20-30 minutes cardio training followed by some basic abdominal exercises. Following that, start with basic strength training exercises using body weight as resistance, such as:

  • Squats / Split Squats
  • Push Ups / Modified Push Ups
  • Inverted Row / Pull Down
  • Tricep Dips
  • Plank

Note: Do two sets each with 10-12 repetitions. Pause for 45 seconds – one minute between the sets. Alternate between strength training one day and cardio workout the next day.

Prosenjit Biswas, Fitness Manager, SKULPT, shows plank

Set 2:

In the second week, add weights to the routine and increase the cardio workout to 30-40 mins. Exercises one can do are:

  • Goblet Squats
  • Alternate Lunge
  • Dumbbell Chest press
  • Seated Row
  • Dumbbell Alternate Curl + Triceps Press Down
  • Plank and Side Plank   
  • Note: Do 3 sets each with 12-15 repetitions. Pause for 45 seconds – 1 min between sets. Alternate between Strength training one day and cardio workout the next day.

Sets 3 & 4:

In the last two weeks of the routine, brides should do Circuit Training (hitting different body parts with 7-8 movements back-to-back)

  • Leg Press + Dumbbell Shoulder Press + Alternate Lunge + Bent over Dumbbell Row +Swiss ball Hip Extension + Push Ups + Step Up + Alternate Dumbbell Curl + Calf Raises + Dumbbell Overhead Extension + Russian Twist

Note: Do 3 – 4 circuits each with 15-20 repetition. Pause for1 min between sets.

Start body training at least four weeks ahead of your wedding to get the best results

For Grooms to be:

Fitness Manager Prosenjit says that for the grooms, it is important to look lean. Therefore, the fitness regimen is designed keeping in mind the same. The regimen is different from the bride in terms of intensity and workout postures.

Duration5-6 days / 4 weeks

Start with some form of dynamic stretches and prepare the body for the workout ahead.

Set 1:

In the first week, we start with 10-15 mins cardio training. Grooms can do some basic strength training exercises using body weight as resistance, such as:

  • Basic Squats / Push Ups / Inverted Row
  • Swiss Ball Hip Extensions
  • Plank
  • Tricep Dips
  • Work in progress at SKULPT Kolkata

Note: Do four sets each with 10 repetitions. Pause for 45 seconds between sets. Alternate between strength training one day and cardio workout the next day.

Set 2:

In the second week, add weights to the routine and increase the intensity of the workout:

  • Split Squats / Alternate Lunges
  • Dumbbell Chest Press
  • Lat Pull Down
  • Leg Curl
  • Plank to Arm Reach / Crunches
  • Bicep Curl / Tricep Press Down

Note: Do four sets each with 12-15 repetitions. Pause for 45 seconds between sets. Alternate between strength training one day and cardio workout the next day.

Work in Progress at SKULPT Kolkata

Set 3:

In the thrid week, we proceed onto more advance training with Supersets Workout. This type of routine targets two body parts back-to-back. It combines fat-burning exercises with muscle toning movements.

  • Walking Lunge + Dumbbell Clean & Press
  • Inclined Dumbbell Press + Bent over Barbell Row
  • Barbell Hip Thrust + High Pull
  • Inclined Dumbbell Curl + Lying Tricep Extension
  • Spider Plank + Horizontal Cable Rotation

Note: Do three set each with 15 repetitions. Pause for 45 seconds between sets. Alternate between Strength training one day and cardio workout the next day.

Set 4:

In the last week of the routine, boys can do Circuit Training:

  • Barbell Thruster + Dumbbell Renegade Row + Kettle bell Swing + Burpees + Inverted Row + Dead lift + Push Plank + 500 meters of Rowing

 

Note: Do 3 – 4 circuits each with 15-20 repetitions. Pause for a minute between sets.

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