21 Trainer-Recommended Workouts To Prepare For Your Wedding

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(Credit: unsplash.com)

Wedding invites? Check. Wedding reception venue? Check. Wedding body? Uh-oh. While you may have most aspects of your wedding ironed out, many couples are too caught up in their planning that they forget about themselves. You are the main star of the event, so it makes sense to ensure you present yourself in your best condition! To help you look your best on this fateful day, we’ve reached out to several personal trainers to get their recommendations on effective couple workouts. These full body workouts can be performed in the gym or even in the comfort of your own home — a useful option for when the restriction measures are tightened. From your back to your lower body, check out the following tips and full body workouts that will help you and your partner tone up in 30 days! 

How do I get in shape for my wedding?

  • Muscle groups to consider when exercising for your wedding

full body workout couple workout woman gym outfit muscles
(Credit: Scott Webb / Unsplash)

Different people may have different standards when it comes to the ideal wedding body. Guys may look for exercises to broaden their shoulders and pump up their chests. Meanwhile, ladies may focus more on toning up their arms and legs and trimming some inches off their waist. However, aside from working on these areas, both the bride and groom-to-be should place emphasis on back training during your full body workout. A stronger back muscle can help better support the body to enhance good posture. This makes a significant difference and helps you to carry off your wedding dress or tuxedo like a runway model. 

  • Design a holistic workout routine

full body workout couple exercise on yoga mat laptop
(Credit: krakenimages / Unsplash [Cropped])
The best results from your wedding workout can only be achieved through a holistic approach. Your couple workout should not only target the areas mentioned above, but also work the muscles all over your body to prevent muscle imbalance. Fill your wedding workout routine with compound exercises suggested below. Compound exercises tackle multiple muscle groups at one time, adding to the effectiveness of your full body workout. 

  • Moderation is key 

full body workout chest muscles abs six packs healthy food salad greens
(Credit: Mike Von / Unsplash [Cropped])
Watching your diet during this period can also help to complement your workout efforts. Keep your protein intake high and minimise your calories. Avoid extreme crash diets as they can deprive your body of necessary nutrients and have negative impact on your health. In addition, couples should not jump into sudden high-intensity full body workouts when they are not used to vigorous exercise. This can lead to burnout and injuries. Hence, it’s best to exercise moderation in both your diet and workout regime to ensure you’re in the best condition for your wedding day!

Pre-wedding full body workouts for couples, recommended by trainers 

1. Fully body workout: Shoulders

  • Commando planks + mountain climbers

(Credit: Hooi Li)

Reps: 4 sets of 15 reps (female), 4 sets of 20 reps (male)

Recommended by trainer Hooi Li from WellnessXperts, this exercise targets the shoulders, arms and the abs — making it a great compound exercise for your full body workout routine. To perform this couple workout safely, Li suggests to avoid sinking your hips. This can place unnecessary pressure on your lower back. 

  • Towel raises

(Credit: Jovin Koh / Urban Active Fitness)

Reps: 3 sets, 30 seconds per arm

Whether it’s the stricter measures or the lack of time, not hitting the gym doesn’t mean you need to skip on your full body workout. Trainer Jovin from Urban Active Fitness created this fun couple workout that you can practise even when you’re stuck at home. Just grab the LIVE Sports Towel (available on Running Lab Flagship Store) or any towel you have at home and follow the Urban Active Fitness team in this quick exercise! Be sure to apply resistance on your lower arm to make the workout worthwhile. 

  • Shoulder complex

(Credit: Tze Khit Chung / Gold’s Gym Singapore)

Reps: 6 sets of 8 reps (female), 6 set of 12 reps (male)

If you’re toning up for your wedding, getting a set of weights such as these JIJI SG Vinyl Dumbbell (available on JIJI.SG Official Store) is a must for your full body workout! With your dumbbells in hand, follow trainer Tze Khit from Gold’s Gym Singapore in this set of shoulder complex exercises that work both your front and side deltoids. Be sure not to lock your elbows. 

2. Full body workout: Arms

  • Tricep extensions

(Credit: Arwyn Cheah)

Reps: 3-4 sets of 8 reps (female), 3-4 sets of 15 reps (male)

Just started working out for your wedding? Freelance trainer, Arwyn, suggests trying this beginner-friendly exercise as part of your full body workout routine! Create extra tension using a resistance band, such as the Rigorer Resistance Band (available on Rigorer Singapore Official Store), and work those muscles in your shoulders, arms, back and core. 

  • Shoulder tap and arm extension

(Credit: Hooi Li)

Reps: 4 sets of 15 reps (female), 4 sets of 20 reps (male)

Another quick couple workout recommended by trainer Hooi Li is the shoulder tap and arm extension exercise! This is a crucial exercise for brides-to-be who want to look their best in a sleeveless dress as it helps to tone up the arms and shoulders. With that said, grooms-to-be can also make this quick exercise a part of their full body workout routine to enhance the definition of their triceps. Try to keep your body as stable as possible by squeezing your core tight as you work through the movements.

  • Farmer’s Plank

(Credit: Jovin Koh / Urban Active Fitness)

Reps: 3 sets per person, 30 seconds each 

Who knew working out together can become such a fun bonding activity? Trainer Jovin and his team at Urban Active Fitness have designed this couple workout to help target muscles in the arms, shoulders, abs and even glutes! If you’re trying this full body workout outdoors, we suggest laying the Adidas Yoga Mat (available on Sporting House) on the ground so the person doing the straight-arm plank has a better grip. 

3. Full body workout: Back

  • Prone towel roll

(Credit: Jovin Koh / Urban Active Fitness)

Reps: 3 sets, 30 seconds each

Grab your partner and a yoga mat, let’s get rowing (pun intended)! This couple workout by the Urban Active Fitness team tones up your upper back. Be sure to lift your upper chest away from the ground as much as possible to achieve the best results!

  • Dumbbell double arm row

(Credit: Sharlynn Ooi)

Reps: 4 sets of 10 reps (female), 4 set of 15 reps (male)

Recommended by freelance trainer Sharlynn Ooi, the dumbbell double arm row is the perfect exercise for your full body workout if you’re looking to strengthen your back and arm muscles. Use an adjustable dumbbell such as the Livfit Adjustable Dumbbell Set (available on Excel Life) to cater the weights to your needs. Couples using heavier weights can consider keeping to 10 reps. 

  • Broomstick row

(Credit: Jovin Koh / Urban Active Fitness)

Reps: 3 sets, 40 seconds each

Don’t have any fitness equipment at home? Surely, you’ve got a broom or mop! And that’s all trainer Jovin’s broomstick row exercise needs. This simple full body workout tones your back muscles so you can stand tall on your wedding stage!

4. Full body workout: Chest

  • Dips


(Credit: Tze Khit Chung / Gold’s Gym Singapore)

Reps: 6 sets of 8 reps (female), 6 set of 12 reps (male)

Having a dips bar in your home gym can be useful, especially if you’re trying to train your chest for a nicer silhouette in your gown or suit. The JIJI SG Dips Station (available on JIJI.SG Official Store) is a multipurpose equipment that can be used for inverted push-ups, leg raises and more. Here, trainer Tze Khit demonstrates how to do dips using a dips bar to work your chest, shoulders and biceps. If you find this couple workout too challenging, Tze Khit suggests using a resistance band to help support your legs. 

  • Towel push up 

(Credit: Jovin Koh / Urban Active Fitness)

Reps: 3 sets per side, 30 seconds each

Want to check if your spouse-to-be is good at housechores? Seize the chance by challenging each other to trainer Jovin’s towel push up! The towel makes it easier to slide your arm out, resulting in the need for you to exercise some control in the other arm that’s doing the push up. Psst, your floor will be nice and shiny after this full body workout!

5. Full body workout: Abs and core

  • Push up and knee tap

(Credit: Hooi Li)

Reps: 4 sets of 15 reps (female), 4 sets of 20 reps (male) 

Chose a two piece wedding dress that shows off your midriff? Then, it’s time to work your abs! This exercise suggested by Trainer Hooi Li may not seem like much at first. But trust us, you’ll start feeling the burn in your core, arms and shoulders after a rep! While Li demonstrated how to do this full body workout with a knee push up, if you feel like you’re up for more challenge, you can switch it out for a regular push up. 

  • Ab wheel

(Credit: Tze Khit Chung / Gold’s Gym Singapore)

Reps: 6 sets of 8 reps (female), 6 set of 12 reps (male)

When it comes to training your abs, trainer Tze Khit recommends using an ab wheel which is effective, affordable and portable. Try this full body workout with the Adidas Ab Wheel (available on AIBI Singapore Official Store), making sure to coordinate both your leg and arm extensions. For beginners, trainer Tze Khit suggests starting this couple workout a few steps away from the wall to reduce the rolling distance. When you’ve got the hang of it, gradually increase the difficulty by stepping further away from the wall. 

  • Under knee passes

(Credit: Sharlynn Ooi)

Reps: 3 sets, 30 seconds each

Trainer Sharlynn suggests leaning back slightly for this full body workout to ensure you’re really engaging your core. While you can use any object for this exercise, you may want to consider passing a TYPHOON Rubber Medicine Ball 2 KG Weighted Ball (available on crownsportsg) to crank up the difficulty and work your arms at the same time!

  • Russian twist

(Credit: Arwyn Cheah)

Reps: 3-4 sets of 8 reps (female), 3-4 sets of 15 reps (male)

Don’t get up from the under knee passes exercise just yet! Continue with this Russian twist workout recommended by trainer Arwyn to strengthen your core, oblique and spine muscles. This is a great couple workout to burn away those love handles and excess fat on the sides of your belly to present a nice figure on your wedding day!

6. Full body workout: Glutes

  • Bulgarian split squat

(Credit: Tze Khit Chung / Gold’s Gym Singapore)

Reps: 6 sets of 8 reps (female), 6 set of 12 reps (male)

Calling all brides-to-be who’ve picked a mermaid wedding dress — this exercise recommended by trainer Tze Khit is just for you! The Bulgarian split squat is an effective full body workout that specifically targets your glutes, front and back thighs. It’s perfect for creating that S-line curve in your tight wedding dress! Grooms-to-be, don’t skip on this exercise either. It’ll help flatter your behind in those skin-tight suit pants!

  • Bird dog

(Credit: Arwyn Cheah)

Reps: 3-4 sets of 8 reps (female), 3-4 sets of 15 reps (male)

While the bird dog full body workout is mainly used to target the erector spinae muscle for better back flexibility, it also works the gluteus maximus muscles at your butt. To get your bum in shape for your wedding in 30 days, trainer Arwyn suggests increasing the difficulty of this exercise by adding a resistance band around your thighs. This creates more tension that requires your glutes to work harder to overcome. 

  • Glutes bridge on chair

(Credit: Jovin Koh / Urban Active Fitness)

Reps: 3 sets, 30 seconds each

You can always trust in trainer Jovin and the Urban Active Fitness team to show you creative full body workouts to do at home! To firm up your glutes, all you need is a dining chair. Place it near a wall to prevent the chair from moving as you lift your hips. 

7. Full body workout: Legs

  • Dumbbell squats

(Credit: Sharlynn Ooi)

Reps: 3 sets of 12 reps

Trainer Sharlynn’s dumbbell squats full body workout is an exercise that’s suitable for couples of all fitness levels. It works both the quads and the glutes. Guys can consider picking a heavier dumbbell for this exercise. To do this exercise safely, Sharlynn advises to keep the squats slow and controlled while keeping your chest up. 

  • Horse walks to squats

(Credit: Arwyn Cheah)

Reps: 3-4 sets of 8 reps (female), 3-4 sets of 15 reps (male)

The horse walks to squat full body workout as recommended by trainer Arwyn is a great exercise to open up your hips and work the abductors and adductors. Keep the hips as low as possible and loop on a resistance band to work your thigh muscles to their fullest.  

  • Duck and punch

(Credit: Jovin Koh / Urban Active Fitness)

Reps: 3 sets per person, 30 seconds each 

Endurance is key when it comes to trainer Jovin’s duck and punch couple workout. This full body workout packs a punch (pun intended) for your calves, hamstrings, core and even your glutes!

Achieve your ideal wedding body with these full body workouts

Couples who exercise together stay together! These challenging full body workouts will help you and your partner get in shape for your big day. With a tight 30 days time frame, keeping track of your workout can be key to maximising its effectiveness. Get the best fitness tracker for you and your partner and keep yourselves motivated with some stylish yet affordable activewear! Meanwhile, refer to our wedding guide for more tips and tricks on planning for your special day!

This article was updated on 30 August 2021. Additional research done by Fatimah Tasmeem. 


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A full-time writer and a part-time cat lover, Iris takes interest in all furry friends. When she's not scrolling through her long feed of cat images on Instagram, she enjoys keeping up to date with the latest beauty and fashion trends.