Men's Health

The wedding workout


Whether you’re a bride-to-be or a guest looking for a speedy shape-up, Fitness First’s AJ Perera has all the advice you need to look your best on the big day.

Planning a wedding can feel like spinning far too many plates at one time – and these days even being a guest comes with myriad responsibilities, from booking hotel rooms to sourcing the perfect present.

But we all want to look our best on the big day, particularly when the photographer gets snap happy. So ditch the hassle with this simple workout plan and diet tips from Fitness First’s AJ Perera.


Workout: Head outside for a run or jog. Walk for five minutes to warm up then jog at a steady pace for 20 minutes. Walk for a further five minutes to cool down.

Lifestyle tip: Swap processed foods and starchy carbohydrates for lean meat and fish and fresh veg.


Workout: Body weight circuit

Squat x 20
Bend through your knees until your hips are level with your knees, then slowly rise up again.

Alternating lunge x 20
Step forward on one leg and bend both knees to 90 degrees. Repeat 10 times on each leg.

Modified press-up x 20
Check your alignment. Your shoulders should be over your wrists and your body in a straight line. If you’re feeling strong, lift up onto your toes.

Wide squat x 20
Squat as before but position your feet wider apart.

Plank x 30 seconds
Tilt your pelvis and contract your abdominals to prevent your bottom from sticking up in the air or sagging in the middle.

Repeat the circuit as many times as possible in 20 minutes.

Lifestyle tip: As well as eating lots of vegetables, increase the amount of fresh fruit, nuts and seeds you consume.


Workout: Rest day (still try to walk and be active – take the stairs when you can!)

Lifestyle tip: Sleep is critical in dropping body fat and recovering you’re your workouts. Aim to sleep for eight hours at least four to five nights a week, preferably between 10pm and 6am.


Workout: Hopefully the sun will be shining, so head outside for an interval training session. Walk for five minutes to warm up. Sprint from one lamppost to the next, then walk to the following lamppost and repeat for 20 minutes. Walk for five minutes to cool down.

Lifestyle tip: Try to drink one litre of water per 20kg of body weight and if you do need a little caffeine burst, drink black tea and coffee before midday only.


Workout: Weighted circuit. Perform these moves wearing a backpack filled with tins or weights for a challenge!

Squat with weighted backpack x 20

Alternating lunge holding a weighted backpack x 20 (10 each leg)

Add a jump between lunges for more of a challenge

Modified press-up x 20 (Go onto your toes if you’re feeling strong!)

Sit-up x 20 reps

Wide squat holding a weighted backpack x 20

Plank x 30 seconds

Repeat this circuit as many times as possible in 20 minutes.

Lifestyle tip: Try to avoid alcohol – it’s full of hidden calories. Make sure you ditch high-calorie soft drinks, too.

For a super-speedy slim-down plan, check out the three-day detox in the Women’s Fitness summer special issue, on sale now!


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