You’ve picked the date, found the perfect dress, and have too many good cake flavors to choose from (trust me, it’s a problem). Now all you need is the perfect wedding workout plan to help you feel your best on your wedding day. That’s where this bridal burn program comes in.
The program was designed by Sunny Trainer Wendie Weldon. As she was recording the program, Wendie was preparing for her very own wedding along the way.
“This program was designed to help you feel confident in your body,” says Wendie. “I believe that comes from honoring the needs of your body with any type of movement.”
Whether you’re looking to lose weight, tone up, feel your best, or blow off some steam this bridal burn program is the perfect place to start. Hop into the classes, and you’ll find a friend who can relate to all the stress and joy that comes along with this beautiful phase of life you’re in.
Find everything you need to get started below.
Wedding Workout Plan
Wendie’s Bridal Burn program breaks down cardio and strength workouts into short, manageable chunks to make it practical to add to your routine. Better yet, she chose a split set routine—breaking up workouts into upper and lower body—to hone in on toning specific muscle groups at a time.
Each week you’ll complete five total workouts—two upper body and core workouts, two lower body workouts, and one HIIT workout. To keep it flexible, you can choose between any of the five- and ten-minute classes Wendie has included.
So, if it’s lower body day all you must do is find one of the lower body classes (you can mix it up or do the same one time and time again if you really love it). That’s the beauty of this program, Wendie created it to give you the option to pick and choose what makes the most sense for you.
For these workouts, all you need is a yoga mat, a few pairs of dumbbells (one light and one medium), some motivation, and five to ten minutes. Learn more about each of the classes in the challenge below.
| Week 1 | Week 2 | |
| Day 1 | Arms, Back & Core | Arms, Back & Core |
| Day 2 | Booty & Legs | Booty & Legs |
| Day 3 | Active Rest | Active Rest |
| Day 4 | HIIT | HIIT |
| Day 5 | Arms, Back & Core | Arms, Back & Core |
| Day 6 | Booty & Legs | Booty & Legs |
| Day 7 | Rest | Rest |
Arms, Back & Core Workouts
Come on Sunny brides, grab a pair of light dumbbells and let’s move! In this routine, Wendie takes you through three moves to sculpt your arms and back: tricep cross backs, tricep pushups, and W raises.
Mix up upper body day with this 5-minute upper body routine. Pump up the weights and follow along with Wendie through upright rows, lying W’s, and plank to prone for an upper body sizzler.
Get ready to look so toned in that sleeveless dress. In this workout, Wendie brings the heat to your shoulders, triceps, and core. Feel the burn!
In the most advanced upper body class, Wendie packs in the compound moves to target your entire upper body. With moves like hammer curls to shoulder press and bent over row to fly, you’ll make the most of your time in just 10 minutes.
Booty & Legs Workouts for Beautiful Brides
Get started sculpting your ideal bridal (and honeymoon) booty. Wendie makes the most of five minutes by packing in lunges and sizzling squat holds. You’ll never question whether a five-minute workout can be effective again.
If you love a variety this five-minute booty and legs workout keeps you moving the full five minutes. Plus, you’ll even work your core too!
Pump up the weights! Ladies, don’t be scared to add resistance to your workouts, it will result in that toned and tight look you’re going for. And Wendie hits the bullseye with this routine that hits your legs and booty from every angle.
No weights needed for this sizzling session. Drop the weights and focus on strengthening the muscle of your core, inner and outer thighs, and glutes.
HIIT Workouts for Beautiful Brides
HIIT is the most efficient way to burn calories. So, if you’re looking to shed a few pounds or just tone up, it’s the perfect addition to your wedding prep routine. For this routine, all you’ll need is your body weight.
Join Wendie in a fast-paced, all-out HIIT session that is sure to get your heart rate up and burn tons of calories. Come ready to work.
This program can be used for months on end. So, whether you’re six months or nine months away from the big day feel free to hop in. The most important thing is that you just start.
Wedding Workout Tips
After getting married summer 2022, Wendie has plenty of wisdom to share. Here are her tips for approaching fitness with a wedding on the horizon.
Be Kind to Yourself
Stress is unavoidable during wedding planning. “Everyone kept telling me "Just don't stress!" "Just try to enjoy it and relax!" etc. etc... To which I always responded, "Did you stress?" They always said "yes". So why would I be any different?” Wendie asks. Of course, she was stressed, she admits.
Planning a wedding is inherently stressful. There’s no need to add guilt to the long list of feelings you’re already experiencing. Instead, Wendie recommends just being honest with yourself. My advice is not to "not stress", it's just to be kind to yourself when you do stress. Be generous with yourself,” she says.
Schedule Your Workouts
If you’ve struggled with squeezing your workouts into your busy days before wedding planning, now it’ll be even harder. Wendie has advice: “Schedule it into your day as if it was an important work meeting or doctor's appointment,” she says. “Just tell yourself that 30 minutes is the minimum amount of time you will spend on this a day and commit to that promise.”
Setting aside the time is easier said than done. But it’s essential to make self-care non-negotiable. “You are worth 30 minutes of self-time in such a chaotic season,” says Wendie.
Start Small
Speaking of 30 minutes, if you don’t have a lot of free time to block out for exercise that’s okay. Instead of cutting out your workout at the first sign of stress, just get in what you can. Something is always better than nothing.
Plus, once you get moving, you’ll realize how good it makes you feel. It might even be the gentle nudge you need to put exercise higher on your priority list next time around.
Lucky for you if you find making time for exercise a challenge, Wendie developed this program with workouts just 5 and 10 minutes long. You can choose whichever you have time for. And if you have more time, feel free to repeat the workouts 2 to 4 times for a longer workout and compounded results.
In Closing
If you love this challenge and are ready to level up your workouts, be sure to download the SunnyFit® app. On the app, you can find more fun and effective ‘burn’ workouts from Sunny Trainer Wendie, and tons of other strength and cardio workouts to choose from.
One final piece of advice? Maintain that newlywed glow by keeping up with your new workout schedule long after the honeymoon.
