The wedding workout – fit for the wedding and beyond

October 23, 2020 by No Comments

Yes, you read that right. I’ve come up with a wedding workout that you can integrate into your training plan as preparation for your big day, but also just like that.

It’s super effective, trains your whole body, you don’t need any equipment and you also increase your endurance.

There are also 4 levels of difficulty so that (almost) everyone can try it out.

Don’t worry, you shouldn’t do my workout during your wedding – I think that would be counterproductive.

How the wedding workout came about

I was invited to a wedding with my wife Martina at the beginning of June. In between, I was again pondering what I could add to my blog. The story is simple.

Then I got the idea for a wedding workout.

So I thought about it even longer and soon came to exercises (all exercises with your own bodyweight without additional equipment) and the classification of the levels of difficulty.

The story behind the exercises

The exercises tell a story. Namely mine. But maybe yours too:

I fell in love with a girl I didn’t really notice. So I trained, especially my upper body.

This gave me more self-confidence and she finally noticed something, at least it was enough for a friendship.

In this friendship I made myself into a jumping jack again and again – at least outsiders saw it that way – I was just in love.

Then it was time to act, seize the opportunity. I had to be quick. And brave.

Then we were a couple and at some point I was brave again, got on my knees and proposed marriage to my great love.

The real challenge began with the wedding. Namely working on the relationship every day and persistently and despite everyday stress, children, work and hobbies having time to be a couple in love.

So far I have succeeded quite well, I hope my wife Martina confirms it.

The workout

So now you know my story, which I have packed into the following exercises:

  • 50 pushups
  • 100 jumping jacks
  • 2 x 40 meter sprint
  • 40 meter lunges (lung walk)
  • 800 meter run

The right one You can watch the exercise either in the Freeletics app or in my video below.

I always do this workout on an athletics facility with a 400 meter track. All the distances you need are shown there.

Don’t worry too much about it.

You can also estimate the 40 meters for sprinting and lunging by walking them.

If you are about 1.60 meters tall, you should take about 67 steps, if you are about 1.80 meters tall, you only need 57 steps, at least the nice step-meter calculator from says.

You can measure the 800 meters with your smartphone.

The difficulty levels

Different starting levels also require different levels of difficulty. Based on the theme – fit for the wedding – I have chosen the following:

  • Single
  • In love
  • Engaged
  • Married

What exactly does that mean?

You simply complete the “In love” variant exactly as stated above for the exercises – it is the standard variant with 50 pushups, 100 jumping jacks, 2 x 40 meter sprints, 40 meter lunges and one 800 meter run.The “Single” variant is the easiest and replaces two of the exercises described above with their simpler forms. You replace the push-ups with knee or ladies push-ups and the lunges with lunges with hand support (that is, you can prop yourself up with your hands on your thighs). If you need another simplification, halve the number of repetitions (25 knee pushes, 50 jumping jacks, 1 x 40 meter sprint, 20 meter lunges and a 400 meter run).

The difficulty “Engaged” is carried out in the same way as the “In love” variant, but you do 2 rounds. So 50 pushups, 100 jumping jacks, 2 x 40 meter sprints, 40 meters lunges and an 800 meter run. Then all over again.

The highest level is “Married” – why do you think so? You complete 3 rounds of the standard variant.


I have not planned any breaks because you should take them yourself depending on your level of exhaustion.

You can only do 20 push-ups at a time?

No problem. Take a short break, shake out your arms and do the next 20. Or start with the “single” variant!

How to get fit for the wedding – the conclusion

  1. First, watch my video with the exercise instructions.
  2. Then choose your level of difficulty.
  3. Find a suitable location and measure or estimate the required distances.
  4. Go ahead and record your time, because you will improve quickly!
  5. Integrate the workout into your training 2 to 3 times a week and stay with it for at least two months.

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