Whether you’re a bride or groom-to-be or a privileged member of an upcoming wedding party, wedding season can produce one common struggle for everyone involved: stress. When stress starts creeping into our lives, our hormone levels become imbalanced making it easy to gain excess weight. However, choosing exercise and fitness as a priority leading up to the big day will not only help you look your best, but feel your best. Daily exercise is proven to assist with increasing your energy levels throughout the day while allowing for better rest at night. While exercise and fitness routines can feel daunting, we recommend the following routine to help you get fit and feel great before walking down the aisle.
Orangetheory Fitness is celebrating the opening of its first Murfreesboro location at The Avenue. Orangetheory Fitness is a 5 Zone heart rate based training, focusing on Zones 3, 4 and 5. During a full-length Orangetheory one-hour group training session, our knowledgeable personal trainers will lead you through multiple intervals of cardiovascular and strength training. On average one can torch between 500 and 1,000 calories per session as you utilize your full body with floor gym exercises, treadmill training, indoor water rowers, TRX suspension bands, and hand weights.
Our classes give participants a taste of what Orangetheory Fitness has to offer. Backed by science, our challenging high intensity interval training (HIIT) sessions will leave you feeling energized. Based on the science of excess post-exercise oxygen consumption (EPOC or “afterburn”), Orangetheory sessions have been designed to keep your heart rate within a target zone that will jump-start your metabolism and increase your energy, resulting in what we refer to as the Orange Effect—more energy and extra calorie burn for up to 36 hours after your workout!
The one-hour classes happen all throughout the day, making Orangetheory a great option for your daily routine, whether you’re on your way to work or heading home at the end of the day.
Learn more about Orangetheory, including discounted Founder’s Rate memberships leading up to the grand opening, by calling the Murfreesboro studio at 615-546-0255 or contacting us online at http://murfreesboro.orangetheoryfitness.com.
You can also follow the studio on Facebook, Orangetheory Fitness Murfreesboro and Instagram, @OTFMurfreesboro.
Small 5 to 10-pound dumbbells and a bench or chair
Start with 15 Tricep Bench Dips to work the back of your arms.
Step 1: Slide your bottom off the seat and hold yourself up with arms straight, keeping your body close to the bench/chair.
Step 2: Slowly lower your body for two counts as you bend your elbows. They should point directly behind you, not out to the sides; Then straighten your arms for a count of two and return back to the starting position.
Step 3: Repeat for 15 reps.
Then 12 Bicep Curls to Shoulder Presses to work your arms and shoulders, the biceps and deltoids.
Step 1: Stand with your feet slightly wider than hip-distance apart. Hold one dumbbell in each hand next to your legs. Face your palms forward.
Step 2: Bend your elbows and raise the dumbbells to your shoulders. Rotate your wrists so your palms are facing away from your body.
Step 3: Exhale and lift the dumbbells over your head. Do not use momentum when you lift. Instead use a control motion to really work your muscles.
Step 4: Bend your elbows and lower the weights to your shoulders.
Step 5: Exhale, rotate your wrists and face your palms toward your body and lower your weights to your sides into the starting position.
10 Bent Over Fly reps to work your upper back and shoulders, the lats and rear deltoids.
Step 1: Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor.
Step 2: Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
Step 3: Raise your arms out to the side until your upper arms are nearly parallel to your back. Return to starting position.
Plank for 1 minute
Start by getting into a pushup position but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Tighten your abs and hold. Make sure your hips are lifted and glutes are squeezed in. Gradually try to increase your time for even better results.
Continue these workout moves and steps until a workout is complete, for approximately 20 to 30 minutes.
Look and feel your best!
You can also burn calories and boost your metabolism with 20 – 30 minutes of cardio 3-4 times per week through numerous activities: walking, jogging, running, or biking.