Bridal Bootcamp Exercise Program: Legs/Upper Body/Core (30-40 Minutes)
Introduction
Time to be your own personal trainer in LoHi! You still need to exercise outside of your personal training sessions, right??? Perform the exercises in this order. Note the descriptions next to each exercise (e.g., position of the bench or cables) and perform 16 reps for every exercise. Also, perform 16 reps on each arm if you’re performing a single-arm exercise. Try to maintain a 140-160 HR (although it’ll fluctuate depending on the exercise). Don’t forget to answer the questions in the “Assessment Section” after your workout. Let’s get you ready for your wedding ceremony in Denver, Colorado!
SUPERSET 1
1st: Prisoner squat
2nd: Pushup with feet on medicine balls (failure)
3rd: Side plank
60-second sprint/30-second break
4th: Squat jumps with a medicine ball at your chest
5th: Pullups/pullup assist machine
6th: Plank with alternating plate lift (extend your arm forward and lift the plate before switching)
60-second jump rope/30-second break
7th: Split squat jump with a medicine ball at your chest
8th: Burpee pushups off of the bench (hands on the edge of the bench instead of the floor to start)
9th: Medicine ball toss at the wall while rotating
60-second Stairmaster/30-second break
10th: Alternating single-leg squat with dumbbell hammer
11th: Pushups with your feet elevated on a bench
12th: Mountain climbers with a twist (30 seconds)
60-second break
Push yourself to new levels with a personal trainer in LoHi! / Photo: The Lazy Artist Gallery
SUPERSET 2
1st: Walking lunge with dumbbell press overhead
2nd: Pullup/pullup assist machine
3rd: Cable chopper with a step (alternating sides)
60-second sprint/30-second break
4th: Alternating step-up with medicine ball toss and catch
5th: Pushup with alternating dumbbell lift (see picture)
6th: Alternating toe-touch crunch
60-second Stairmaster/30-second break
7th: Alternating backward lunge with cable row
8th: Squat with the shoulder press while rotating
9th: Alternating leg lift while planking
60-second jump rope/30-second break
10th: Step-up from kneeling position with a medicine ball extension
11th: Pullup/pullup assist machine
12th: Bicycle crunch
Naptime!
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which back and chest exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include an even ratio of back and chest exercises instead?
About the Author: Michael Moody, Wedding Officiant
Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of “The Elements of Being” podcast—is an ordained minister serving Denver as well as other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.
Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, Golden, and more.
If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!
