I recently taught a wedding party workout! The bride, a fitness enthusiast, thought a morning workout on the beach would be a fun way to kick off her wedding weekend, and she was right.
The wedding the next day:
I was a little nervous creating a class for 30 somethings, as “my people” are the over 50 crowd, but I had nothing to worry about because this workout, music, bridesmaids and bride made it a fun and fabulous event.
Playlist: I picked music relevant to a newly relocated California Girl who grew up and was getting married in Massachusetts.
Here is the pre-wedding themed playlist:
MUSIC
Warm Up
- Roadrunner by the Modern Lovers 4:05
- Party in the USA by Miley Cyrus 3:5
- Party in the USA by Miley Cyrus 3:58
- I’m a Believer by Smash Mouth 3:04
- Modern Love by David Bowie 4:49
- White Wedding by Billy Idol 3:31
- Crazy in Love by Beyonce 3:57
Core
- Love Shack by the B52s 4:18
- Dear Future Husband by Meghan Trainor 3:05
- We got the beat by the Gogos 2:27
Fun & Games /Brain Health
- Good As Hell,” by Lizzo 2:46
- Girls just want to have fun by Cyndi Lauper 3:59
- Dance Monkey by Tones and I 3:57
Warm Down
- She Will be Loved – by Maroon 5. 4:28
- All of Me (Tiësto Remix) by John Legend 4:12
After Class
- Good Feeling by Flo Rida 4:08
- Jumpin Jumpin, by Destiny’s Child 3:28
Here is the (mostly fun) workout. Let me know if you have questions or want more specific info about the exercises.
I included functional fitness exercises that focused on the pelvic floor, core, arms, legs and brain,
WARM UP 8 minutes / No equipment necessary
First, let’s talk about posture and breathing
- Shoulder rolls
- Shoulder shrugs
- Heel raises
- Marching
- Side twists
- Butt kicks
- Chest openers
- Isometric pulls
Arms & Legs 14 minutes/ equipment: bands and balls
- Angel arms bent arms raise up overhead
- Back zip in band (hands in band in front open as wide as possible)
- Bicep curls with band – try on one leg
- Triceps overhead extension with band
- Palms up pushers with band
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- Triplanar (3 way) toe taps with band around lower leg
- Walk down the aisle lunges squeezing ball
- Walk down the aisle lunges with twist squeezing ball
- Squats with ball in hand
- Squat jumps hands in pray swat away to jump
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- Planks with ball between thighs 90 sec
- Plank to elbows then back up with ball between thighs
- Downward dog
- Downward dog to plank
- Push-ups
- Sphinx Pose
- Child pose
Pelvic Health 8 minutes / equipment ball
Do you know your TVA transverse abdominis muscles? Engage your CORE!
- Pelvic floor engagement all up keep talking and breathing
- Bridges with ball between legs
- Bridge right left
- Bridge tap floor and up with ball
- Bridge pelvic tilts
- Raising feet and arms to sky
Fun and Games 8 minutes Brain Health
Exercise can be fun!
- Skip it
- Jump rope
- Jumping Jacks
COOL DOWN: 5 minutes
- Figure 4 stretch
- Wide legs stretch to side with loop
- Happy baby
- Corpse pose
- Child’s pose
- Straddle stretch
Here are links to the props I used and how they were used:
The ball can be inflated with a small straw and easily deflated to carry with you.
The girls all commented on how easy it would be to carry this band with them when they travel after they realized they could incorporate it into a workout for their arms, thighs and calves.
Great for bone density, cardio and balance.
This is a throwback from when we were kids. It is not that easy. Great for coordination, balance, and cardio.
Are you turning 50? 60? 70? 80? Having an anniversary, shower or planning a girls getaway? Any special event? Let me create a workout class together for you. Happy to also hold it virtually or in person if you don’t want to lead it.
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