The 10-day workout plan every bride needs before her wedding
Husband-to-be? Just shy of perfect. Ring? Solid as a rock. Body? Well… it's still a work in progress. Here's the bridal workout you need to make those remaining days count before your walk to remember
In light of the 101 things a bride needs to do before saying 'I do', there is one very crucial appendix she can't afford to miss out on — self-care. After all, it is but only the part for her to look like a vision in white, and basically the most beautiful being in the room. Sorry, grooms.

Apart from securing her glam squad for the big day, a bride-to-be needs to whip her body into perfect shape. And while you've been keeping up a consistent, moderate gym routine, there's more that can still be done. Think of it as the final leg; the ultimate workout to tone up every part of your brilliant bod, and to bestow the natural glow you deserve on what has to be the most important day in your life.

You're definitely not in this alone. Below, personal trainer Rian Mazani, from Pure Fitness Singapore will be leading you through an effective 10-day workout, supplemented with fitness and dietary tips.
Before you start, do not forget to do your warm-up exercises with this workout plan. What it does is to prepare your muscles and joints for the range of exercises, reduce the risk of injuries and maximise blood circulation. This will also prevent muscle aches or injuries especially if you don't want to be limping your way down that aisle. If you're in the gym, simply select any cardio machine that's available — it can either be the rower or elliptical machine as they both target the upper and lower body at the same time. However if you're at home with no access to equipment, all you need is to do an easy combo bodyweight warm-up, as shown below.

If you're at home with no access to equipment, do an easy combo bodyweight warm-up with 30 seconds of |.
WHOLE BODY WORKOUT
Duration: 30 to 40 minutes
Equipment needed: Weights and medicine ball
|
Stationary Lunge
Load: 3kg
Sets: 3
Reps: 10 to 12

Standing with one leg in front and one leg behind, and holding one dumbbell in one hand placed at the ear level and the other hand for balance, begin motion by bending both legs at the same time, forming an about 90-degree bend in both knees. Subsequently, return back to initial position and press the dumbbells above your head at the same time. Repeat motion.


Bicep Curls
Load: 3kg
Sets: 3
Reps: 10 to 12

Hold dumbbells with hands placed by the side of your body and palms facing forward, curl your arms up while squeezing your biceps throughout the motion. Minimise the movement of your elbow during the motion.


Medicine Ball L-R
Load: 3kg
Sets: 3
Reps: 10 to 12

At split stance with right foot and toes pointing forward, ensure that you stand up tall at all times (no hunching of upper body). Hold the ball at the bottom left of your body with the body slightly leaning forward, swing the ball up to the top right and mid pass your right shoulder while maintaining minimal bend at the arms at all times. Subsequently, swing the ball down to the initial spot while embracing your core throughout the entire motion.


Medicine Ball R-L
Load: 3kg
Sets: 3
Reps: 10 to 12

Switch feet stance, ensure that you stand up tall at all (no hunching of upper body) and perform the opposite motion. Swing the ball down to the initial spot while holding a strong core throughout the movement.
Goblet Squats
Load: 8kg
Sets: 3
Reps: 10 to 12

Standing with feet at shoulder-width apart and toes pointing forward, cup the dumbbell with your hands, holding it close to your chest at all times. Starting with a slight hip hinge, perform squat by bending at the knees while maintaining upright chest throughout the movement.


Renegade Row
Load: 3kg
Sets: 3
Reps: 10 to 12

At planking position with arm fully extended at shoulder width apart, begin with the dumbbells in your grip and glutes squeezed and core embraced throughout the motion. Followed by a rowing motion, draw your elbows up and close to your body while maintaining minimal movement at the hips and return to initial position. Repeat and alternate the movement with the other arm.


Handcuff Hinge
Load: 8kg
Sets: 3
Reps: 10 to 12

With a weight held behind you, preferably below waist area, begin with standing tall with shoulders roll back and down (chest out), glutes squeezed and a slight bend at the knees. Without moving other parts of the body, begin exercise just by pushing the glutes back till you feel a stretch on your hamstrings. Then, return to the initial position while squeezing your butt.


Push Ups
Load: Bodyweight
Sets: 3
Reps: 8 to 10

With hands placed underneath the shoulder and legs at hip-width apart, begin pushing up at a plank-like position with glutes squeezed and core embraced. Then, bend arms while controlling the downward body motion, making sure that the upper and lower body moves in a straight line.
CHEST AND GLUTES DAY
Duration: 30 to 40 minutes
Equipment needed: Weights, medicine ball and stability ball or bench
|
Romanian Deadlifts
Load: 8kg
Sets: 3
Reps: 10 to 12

Stand up tall at hip-width apart with dumbbells placed in front of your thighs. Roll back your shoulders and lock it down to create a chest out position. With slight bend at the knees and maintaining a straight spine from the neck to the tailbone, begin by pushing the hips back while allowing the dumbbells to "brush" down along your thighs and shins. Perform movement till you feel a stretch at the hamstrings. Subsequently, return back to starting position and complete it by squeezing the glutes. Don't let your knees travel forward or backwards throughout the entire exercise and always maintain a straight spine.


Stability Pullover
Load: 5kg
Sets: 3
Reps: 10 to 12

Form a table top position with your upper back supported by the stability ball and with dumbbell cupped by your hands with both arms extended above the midline of your chest. Slowly lower down the dumbbell above and over your head while maintaining your chest out. Lower the dumbbells to a point whereby you could feel a stretch on your upper to mid body, therefore this will be your ideal maximum ending range of motion. Subsequently, raise the dumbbell back up to its starting position. Repeat.


Stability Hamstring Curls
Load: Bodyweight
Sets: 3
Reps: 10 to 12

Lie down on a mat with legs elevated on the stability ball. The ball should be placed around the calves and heels area as the starting position accompanied with your arms by the side of your body. Contract your glutes and core as you raise your hips towards the ceiling while bending your knees to draw in the ball closer to your body. Subsequently, extend the knees out to achieve a straight line formed from the neck to your feet without lowering your hips. Repeat motion.


Inclined Push Ups
Load: Bodyweight
Sets: 3
Reps: 10 to 12

Perform push up with hands on an elevated ground with knees off the ground. With glutes squeezed and core embraced, bend your arms while controlling the downward body motion, making sure that the upper and lower body moves in a straight line.


Glute Bridge
Load: Bodyweight
Sets: 3
Reps: 10 to 12

Lie down on a mat with knees bending at 90 degrees at hip-width apart. You may place your arms by the side of your body for balance. Engage your core by pulling your belly button into the ground. Straighten one leg in an elevated position, while the other heel remains on the ground. From here, thrust your glutes up into the ceiling by pressing through the heels till you achieve full extension at the hips. After that, lower your glutes back to the ground and repeat the motion.


Stability Chest Press
Load: 3kg
Sets: 3
Reps: 10 to 12

Get yourself ready for the starting position of the exercise by sitting on the stability ball and a pair of dumbbells held in hands and keep it close to your torso at all times. From here, march your legs forward while letting the ball roll underneath your body till it reaches the upper back and the bottom of the head to provide support. In this position, we call it the tabletop whereby ensuring that the hips are fully extended with the glutes squeezed at all times. With dumbbells placed at chest level as the starting position, press the weights up towards the ceiling, with its ending position locates at the midline of the chest. Subsequently, lower the weights back at chest level. Repeat.


Loaded Lunge
Load: 8kg
Sets: 3
Reps: 12 to 15

At split stance with respective legs placed forward and backwards, hold on to the dumbbells by the side of your body and ensuring a straight spine at all times. Begin the motion by lunging down and end it by extending both knees up. Minimise twisting of the hips throughout the exercise. Repeat the motion.


Stability Chest Fly
Load: 3kg
Sets: 3
Reps: 10 to 12

Form a table top position with your upper back supported by the stability ball. With dumbbells held in hands with both arms extended above the midline of your chest, slowly lower down the dumbbells to the lateral side of your body with a slight bend at the elbows. Return back to starting position by performing a fly-like motion to bring back the dumbbells to its starting position, while maintaining a slight bend at the elbows.


UPPER BACK AND ARMS
Duration: 30 to 40 minutes
Equipment needed: Weights
|
Upper All Rounder
Load: 3kg
Sets: 3
Reps: 10 to 12

This is a series of arms and upper body workout that depicts as follows; hammer curls, shoulder lateral raise, forward chest press and followed by lowering the dumbbells from the frontal position. Repeat.


Thruster
Load: 3kg
Sets: 3
Reps: 10 to 12

This exercise includes two motions done concurrently. Begin with the squatting position and with the dumbbells placed at the ear level. Thrust up (stand up in an explosive manner) while pressing dumbbells above your head at the same time. Return back to starting position by transiting into a squat and bending the arms to bring the dumbbells down to the ear level at the same time. Repeat.


Shoulder Upright Row
Load: 3kg
Sets: 3
Reps: 10 to 12

Standing at shoulder-width apart and dumbbells held in both hands, your palms should be facing you while maintaining an upright spine position. Raise your elbows and point them towards the ceiling while allowing the dumbbells to travel down your body. Subsequently, slowly, lower the weights back by extending your arms down. Repeat.


Overhead Tricep
Load: 5kg
Sets: 3
Reps: 10 to12

Stand tall with the dumbbell being held over and behind your head with two hands. With elbows pointing upwards at all times, extend your arms to a straight position while keeping your arms close to your ear at all times. Lower the dumbbells down to return to its starting position and repeat.
Bent Over Roll
Load: 3kg
Sets: 3
Reps: 10 to 12

With split stance, right foot forward, left foot behind with slight hip hinge, form a straight line from your neck to the hips. Hold one dumbbell in the left hand and lean over slightly to create an angle of about 45 degrees at the hips, while the other hand may grab onto any stationary object for stability. While maintaining a straight spine, row in the dumbbell towards the lateral side of your body, and row back down while minimising too much rotation at the lower back. Repeat the same motion with your left arm with a switch in standing position as well.


Bicep Curls
Load: 3kg
Sets: 3
Reps: 10 to 12

Hold dumbbells with hands placed by the side of your body and palms facing forward, curl your arms up while squeezing your biceps throughout the motion. Minimise the movement of your elbow during the motion.


Shoulder All Around
Load: 3kg
Sets: 3
Reps: 10 to12

Standing with feet at shoulder-width apart, and dumbbells held in hands with both palms facing forward, slowly raise the dumbbells laterally and eventually above the head. Following that, lower the dumbbells to its starting position by travelling them down laterally. Repeat.


Tricep Kickback
Load: Bodyweight
Sets: 3
Reps: 10 to 12

Adjust your starting position similar to the bent over row exercise. With a dumbbell held in one hand, start by bending the arms and place your elbow to the side of your body. Subsequently, with minimal movement at the elbow, extend your arm fully to the back and squeeze the muscles for two seconds before returning to initial position. Repeat.
Active Rest Day
Duration: 20 minutes
Equipment needed: A bench
|
Perform each exercise for 30 seconds, doing as many reps as you can and rest for 30 seconds before performing another exercise. You may include all the exercises or select at least five exercises to be done in a circuit and repeated for three to four sets.
YOU'RE ALMOST DONE…
The hardest part is now over. After putting your body through the wringer, what you need to do now is not to let all that effort go to waste. Start off by nailing your cool down exercises after every workout throughout the 10 days. This restores your blood circulation to the muscles and reduces the risk of muscle soreness. On top of that, be sure to maintain a healthy diet by eating the right kind of foods before and after your workout.
Cool down
Do some stretches primarily to target the muscles that you have worked on that day. Typically, your stretches should target the quads, hips, hamstrings, lats, chest area and shoulders. With every part, stretch and hold for at least 10 to 15 seconds and repeat for 2 to 3 sets.
Recovery nosh
To cope with body aches and soreness, incorporate foods like blueberries, cranberries, blackberries, dark chocolate, cinnamon, turmeric and basil.
Prep to restore
On days when you have more intensive workouts, make sure to pile on foods with electrolyte contents that will help to optimise replenishments. Good examples include bananas, dates, raisins, avocados, spinach, lentils and potatoes.
Carbs, please
Do not neglect the consumption of carbohydrates, as they support muscle tissue replenishments and boost your immune system.
Survived the 10-day bridal treatment? Congratulations, you made it. Now all that's left to do is to slip your taut, toned figure into that gown, and sashay your way down happily ever after.

Text: Janice Sim
Digital producer: Vanessa Caitlin
Videography: Justin Chen
Video editor: Hazirah Rahim
Cover image: Twitter | @IQsay


READ IT FIRST BURO247.SG