Bridal Bootcamp Exercise Program: Legs/Shoulders/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 12-15 reps for every exercise. Also, perform 12-15 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 Bootcamp Circuit 1
1st: Stationary squat with arms raised in a V shape
2nd: Plank with your feet on a bench (30 seconds)
3rd: Cable chopper with a step (same side)
60-second break
4th: Squat with alternating lateral step and dumbbell hammer
5th: Alternating straight arm raise to the ceiling from the pushup position (30 seconds)
6th: Mountain climbers (30 seconds)
60-second break
7th: Squat from a seat with your hands behind your head (don’t round your back)
8th: Dumbbell shoulder press
9th: 60-second jump rope, Stairmaster, or bike
60-second break
10th: Single leg squat while holding a bar (keep your torso squared)
11th: Prone shoulder raise on a bench
12th: Mountain climbers with a twist (30 seconds)
60-second break
Stretch your body to new boundaries before your wedding ceremony in Denver! / Photo: Dinielle De Veyra
Bridal Bootcamp Circuit 2
1st: Walking lunge with straight arm rotation (rotate arms until they’re above the knee in front)
2nd: Deadlift, dumbbell hammer curl, and dumbbell shoulder press (1 fluid movement)
3rd: Cable chopper with a step (alternating sides)
60-second break
4th: Step-up with a medicine ball at your chest
5th: Squat with a dumbbell shoulder press
6th: Mountain climbers (30 seconds)
60-second break
7th: Backwards lunge with dumbbell curl
8th: Kneeling dumbbell shoulder raise in front of armpits (thumbs up)
9th: 60-second jump rope, Stairmaster, or bike
60-second break
10th: Step-up and backwards lunge with dumbbells at your side
11th: 1 arm shoulder press on a seat
12th: Mountain climbers with a twist (30 seconds)
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!
