Bridal Bootcamp Exercise Program: Back/Triceps/Core (30-40 Minutes)
“True physical success begins with observation and reflection.”
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 12 reps for every exercise. Also, perform 12 reps on each arm if you’re performing a single-arm 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!
Bridal Boot Camp Circuit 1
1st: Wide grip pulldown with a slight slant back or Assisted wide grip pull-up machine
2nd: Tricep cable pushdown with a bar
3rd: Plank on your elbows with alternating arm reach (45 seconds)
60-second break
4th: Wide grip pulldown with a slight slant back or Assisted wide grip pull-up machine
5th: Tricep cable pushdown with a curved bar
6th: Plank on your elbows with alternating arm reach and toes on medicine balls (45 seconds)
60-second break
7th: Wide grip pulldown kneeling on a Bosu or sitting on a stability ball or Assisted wide grip pull-up machine
8th: Tricep cable pushdown with a straight bar
9th: Squat and twist with the medicine ball at your chest (45 seconds)
60-second break
10th: 1 arm cable lateral pulldown
11th: 1-arm cable pushdown with a handle
12th: Plank with elbows on the floor and feet on the bench (45 seconds)
60-second break
Bridal Boot Camp Upper Body / Photo: Jonathan Borba
Bridal Boot Camp Circuit 2
1st: Wide grip cable row (knee height)
2nd: Tricep dumbbell kickback on the bench
3rd: 60-seconds on the Stairmaster or jump rope
60-second break
4th: Wide grip cable row with squat (hip height)
5th: Tricep dumbbell kickback on the bench with a wrist twist
6th: 60-seconds on the Stairmaster or jump rope
60-second break
7th: Close grip cable row seated on a stability ball (chest height)
8th: Pushup with your feet on the bench
9th: 60-seconds on the Stairmaster or jump rope
60-second break
10th: 1 arm cable bow and arrow (chest height, row with a step back)
11th: Tricep dumbbell kickback on the bench
12th: 60-seconds on the Stairmaster or jump rope
60-second break
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!
