name='p:domain_verify'/> <title>Mother of The Groom Workout | The Frugal Exerciser

Tuesday, December 25, 2018

Mother of The Groom Workout

It is engagement season and did your son or grandson, just get engaged? Do you have to prepare yourself for the upcoming wedding festivities and you don't feel or look great? You can start by getting ready with the following workouts for various fitness levels.

One of the workouts you can do at the health club if you have a membership but I will also give you one of the workouts you can do at home.




Cardio
Treadmill, stationary bike, the elliptical or rowing machine for 5-20 minutes. Warm-up at a slower speed for 2 minutes and then increase the speed or intensity for the rest of the workout.

If you can only do five minutes, do five minutes and then add one to two minutes weekly until you are able to do 20 minutes straight.

Weight Training
After doing your cardio workout, do my basic strength training program. You will do two or three sets of 12-15 repetitions. You do one set or 12-15 reps and then you wait 45 seconds then do the second set and so forth and so on.


How can you tell if you are lifting the correct weight?
You need to be in that weight training Goldilocks zone. If you get to 12 reps and you can continue to lift without any difficulty, that means the weight you are lifting is too easy. If you get to six or seven reps and you can't lift anymore, that means the weight is too heavy. The Goldilocks zone is the last few reps of 9-12 should be hard to lift but not too hard.


Example Workout Plan Schedule
Always rest between weight training days so your workout schedule may look like the following:

Monday - Program One or Two
Tuesday - Cardio
Wednesday - Program One or Two
Thursday - Rest or Cardio
Friday - Program One or Two plus the problem
area program
Saturday - Rest or Cardio
Sunday - Rest


Program One - Gym
Ab Machine * 15-20 reps
*Machines may be different at your club ask the staff to show you how to work them.


Program Two - Home
Squats *if your knees give you trouble
Abdominal Crunches 15-20 reps
Modified Plank or Plank 10 - 30 seconds

The next few workouts, you can add to your weight training workout to work your problem areas.

Flabby Arm Workout
Biceps Curls 15 reps
Hammer Curls 15 reps
Dips 12-15 reps
Repeat two times

Flat Wedding Abs
Bicycles 12-20 reps
Russian Twist 12-20 reps
Reverse Sit-ups 12-20 reps
Side Plank - beginner to advanced
Abdominal Crunch 12-20 reps
Plank *see above
Repeat two times


Lift That Derriere Routine
Clams 12-20 reps
Donkey Kicks 12-20 reps
Squats 12-15 reps *see above
Side Lunge 12-15 reps
Inner Thigh Lift 15-25 reps
Walking Lunges 15 reps back & forth
Repeat two times
*Add ankles weights or exercise band
when the exercise becomes too easy



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