Weekly wedding workout plan: intermediate circuit
Step-ups: 2 sets of 20
Place one foot on a chair (or step or bench), keeping your knee at 90°, with your other foot on the floor, leg straight. Push down on to the raised foot to step up (bracing your core as you step), so both feet are on the chair, both legs straight. Step down.
Stiff-leg deadlifts: 2 sets of 20 reps
Holding dumbells, stand with your feet hip distance apart, knees slightly bent. Bend at the waist to lower the dumbells towards the floor, keeping your back flat.
Shoulder presses: 2 sets of 20
Holding dumbbells, bring your hands to shoulder height, palms facing outwards. Extend your arms above your head. Return hands to shoulder height.
Single-leg calf raises: 2 sets of 20
Stand with feet hip distance apart, hands lightly resting on the back of a chair. Raise one heel and rise up so your weight is across the ball of your foot. Lower to starting position. Alternate legs.
Chair dips with straight legs: 2 sets of 20 reps
Sit on the edge of a chair, legs extended straight in front of you, holding the seat either side of your hips. Lift off the chair, and lower yourself towards the floor, knees bent; bend your elbows to 90° (max). Push back up, straightening your arms.
Press-ups: 2 sets of 20
Keep your hands under your shoulders, arms and back straight, with your abs braced, legs extended behind you. Lower your body, keeping your elbows close to your sides. Push back up. Keep your back straight throughout.
Bulgarian split squats: 2 sets of 20
Stand in front of a bench. Rest one foot on it, then lower yourself towards the floor by bending both knees. Only bend the leg on the floor until your knee is at a 90° (max) angle.
Bicep curls: 2 sets of 20
With a dumbbell in each hand, stand with your arms at your sides. Keep your upper arms still and curl your hands up towards your shoulders.
Reverse crunches: 2 sets of 20
Lie on your back with your legs raised and bent so your lower legs are parallel to the floor. Raise your hips off the floor, bringing your knees towards your chest. Keep your core braced to protect your back.<br /><br />And in case you missed it ... <a href="http://www.youandyourwedding.co.uk/dresses-and-style/health-and-fitness/weekly-wedding-workout-plan-beginners-circuit/21832.html" target="_blank">Week One: Beginners Circuit</a><br /><br /><em>Workout by <a href="http://www.mandarinoriental.com/destination-mo/luxury-personalities/luxury-spa-tips/sports-advice-ruben-tabares.aspx" target="_blank" rel="nofollow">Ruben Tabares</a>, strength and conditioning coach at Mandarin Oriental Hyde Park, London. Illustrations by <a href="http://nathalielees.com" target="_blank" rel="nofollow">Nathalie Lees</a>.<br /><br /></em>GET MORE FITSPIRATION:<br /><a href="http://www.youandyourwedding.co.uk/dresses-and-style/health-and-fitness/what-to-wear-to-workout-the-gym-and-weights-room/21819.html" target="_blank">What to wear to the gym</a><br /><a href="http://www.youandyourwedding.co.uk/dresses-and-style/health-and-fitness/wedding-workout-video-get-aisle-ready-arms-in-60-seconds/21769.html" target="_blank">VIDEO: the ultimate arms workout</a><br /><a href="http://www.youandyourwedding.co.uk/dresses-and-style/health-and-fitness/10-top-tips-to-look-and-feel-amazing-this-wedding-season/21743.html" target="_blank">10 ways to feel amazing on your wedding day<br /><br /><br /></a>