In this third and final installment of this series, I provide a metabolic conditioning workout that you can share with your clients who want to shape up for their wedding day.
After a five- to 10-minute cardiovascular warm-up, complete each exercise for 30 seconds, followed by a 30-second rest as you transition to the next exercise. Repeat this circuit up to three times with a five-minute rest between rounds.
Bouquet Ball Toss
The ladies in the back row better get ready! Stand with feet slightly wider than shoulder-width apart. Lower the medicine ball down toward the floor and drop the hips down and back (think kettlebell swing with a deep squat). Keep the shoulder blades down and back with the spine long as you extend through your hips and swing the medicine ball up as fast as possible and release above your head. Be careful to get out of the way and let the ball bounce at least once before catching it.
Matrimonial Mountain Climbers
Time to spike your heart rate and brace the core. Set up this exercises in a hand-plank position. Maintain a tight core as you hop one foot forward and switch. For a lower-impact version of this exercise, just step one foot forward at a time.
Have your ladies do this exercise with you and you will have the fittest line-up around. Begin in a standing position with feet about shoulder-width apart. Lower your hands to the ground and hop both feet out into a plank. Do a push-up and then hop your feet back between your hands. End with an explosive jump off of the mat. To reduce intensity, the jump can be removed and the hops can be turned into steps. The push-up can also be performed on your knees.
Seating Chart Slams
Sick of spending hours slaving over your seating charts? Take out your aggression and burn