3 Months To The Big Day? Follow This Expert-Approved Fitness Routine

The run-up to the wedding day can be stressful for a number of reasons. Aside from a mountain of logistics to tackle, there’s also the last-minute panic to ensure you look your best in your wedding finery. Many brides resort to crash diets and unrealistic fitness regimes during this time to magically get the kind of look they aspire for. Needless to say, this is a big mistake. “Brides tent to do too much too quickly, engaging in crash dieting, and pushing themselves too hard in workouts, which can lead to soreness and injuries,” says celebrity fitness coach Yogesh Bhateja.

The fitness coach who has worked with celebrities like Tamannaah Bhatia and Sonu Sood claims that making a few key changes to your lifestyle is all you need to look your best on D-day. “For brides looking to get fitter before their wedding, it’s essential to start with basic stretches and walking rather than rushing into intense workouts. Avoid drastically cutting calories right from the start since you will already be burning more calories through increased activity. Instead, focus on modifying your diet by eliminating sugar and red meat, incorporating vegetables into every meal, drinking at least 3 litres of water daily, and avoiding carbs at night.”

We got the fitness expert to share a streamlined routine that brides can follow even three months before the wedding to get fitter and healthier. Take a look…

Yogesh Bhateja’s pre-wedding fitness routine for brides

Month 1: Building Foundations

Goal: Establish a routine, build basic strength, and improve flexibility, and endurance.

Weekly Schedule:

Monday: Cardio + Functional Training

• Cardio: 15 minutes of moderate-intensity (jogging, cycling, or brisk walking)
• Functional Training: 30 minutes focusing on flexibility and relaxation

Warm-Up:

• Walk: 15 minutes at a comfortable pace

• Stretches:

1. Head Up & Down
2. Sideways Head Turns
3. Head Rotations (clockwise and counterclockwise)
4. Cross-Body Shoulder Stretch
5. Overhead Arm Stretch
6. Arm Rotations (forward and backward)
7. Shoulder Rotations (forward and backward)
8. Trunk Rotations (clockwise and counterclockwise)
9. Glute & Hamstring Stretch
10. Figure Four Stretch
11. Wide Arm Bent Knee Lying Twists

Main Workout:

1. High Knees: 30 reps
2. Mountain Climbers: 30 reps
3. Jumping Jacks: 25 reps
4. Shoulder Taps: 20 reps
5. Butt Kicks: 20 reps
6. Back Kicks in Quadruped Position: 20 reps (alternating legs)
7. Lying Side Leg Raises: 20 reps each side
8. Pelvic Bridges: 10 reps (hold for 2 seconds)
9. Plank: Hold for 30 seconds
10. Bent Knee Lying Twists: 10 reps
11. Lying Air Cycles: 30 reps

Cool Down Stretch:

1. Child’s Pose: Hold for 20 seconds
2. Butterfly Stretch: Hold for 50 seconds
3. Pigeon Stretch: Hold for 20 seconds on each leg

Tuesday: Walk & Stretches

• 30 minutes walk
• All stretches from Monday

Wednesday: Repeat Monday’s Routine

Thursday: Rest or Light Activity (walking & stretching)

Friday: Cardio + Yoga

• 30 minutes of moderate-intensity cardio
• 30 minutes of yoga

Saturday: Functional Training & Cardio

• 2 sets of 12-15 reps of bodyweight exercises (e.g., squats, inchworms, lizard hops, bear walk, plank jacks)
• 20 minutes of moderate-intensity cardio

Sunday: Rest

Month 2: Increasing Intensity

Goal: Build on the foundation, increase strength and endurance, incorporate more varied movements.

Weekly Schedule:

Monday: Cardio + Yoga

• 40 minutes of moderate-intensity cardio
• 30 minutes of yoga with more challenging poses

Tuesday: Functional Training

• 2 sets of 15-20 reps of bodyweight exercises
• 25 minutes of moderate-intensity cardio

Wednesday: Weight Training

• Upper body (chest press, pec dec, seated row, lat pull down, bent over pull down) 2-3 sets of 12-15 reps
• 20 minutes of cardio & stretches

Thursday: Weight Training

• Lower body (squats, leg presses, lunges, hip thrusts, leg curls) 2-3 sets of 15-18 reps
• 20 minutes walk & cool down stretches

Friday: Cardio

• 45 minutes of moderate-intensity cardio

Saturday: Functional Training

• 2 sets of 15-20 reps of bodyweight exercises (e.g., burpees, plank jacks, box jumps, thrusters, pull-ups, planks)
• 25 minutes of HIIT

Sunday: Rest

Month 3: Peak Conditioning

Goal: Maximise fitness levels, increase muscle tone, and maintain high endurance.

Weekly Schedule:

Monday: Cardio + Yoga

• 45 minutes of high-intensity cardio
• 30 minutes of power yoga

Tuesday: Functional Training

• 3-4 sets of 15-20 reps of bodyweight exercises

Wednesday: Weight Training & Cardio

• Upper body circuit 2-3 sets of 12-15 reps (45 seconds rest between sets)
• Core exercises (planks, side planks, hyperextensions, cross crunch, cable crunch)

Thursday: Lower Body Weight Training

• Increase weight if comfortable
• 4 sets of 12-15 reps
• 15 minutes walk & stretches

Friday: Cardio

• 45 minutes of high-intensity cardio

Saturday: Functional Training

• 3 sets of 15-20 reps of bodyweight exercises
• 20 minutes of moderate-intensity cardio

Sunday: Rest or Light Activity

The fitness expert also shares the four key things you need to remember during your journey:

• Nutrition: Pair your workout routine with a balanced diet rich in protein, healthy fats, and complex carbohydrates.

• Consistency: Stick to the plan as closely as possible. Consistency is key to seeing results.

• Rest: Ensure you get adequate sleep and rest days to allow your body to recover.
• Listen to Your Body: If you feel overly fatigued or experience pain, adjust the intensity of your workouts accordingly.

Feel free to adjust the plan based on your fitness level and preferences. Good luck, and enjoy your journey to getting fit for your wedding day!