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Bridalicious Fitness: 14 Weightless Exercises to Weigh Less

To get the bridal body you want, you don't need equipment, you don't need a gym and you don't need a trainer. If you travel a lot (and don't have room to pack heavy weights or won't have access to a gym) or you're just starting out, body-weight exercises are a wonderful alternative to traditional weight and band exercises. All you need is you!

Step 1: Upper Body

Choose one exercise from below and perform for 60 to 90 seconds:
1. Push-ups
2. T push-ups
3. Plank to push-up

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Step 2: Core

Choose one exercise from below and perform for 60 to 90 seconds:
1. Mountain climbers
2. Bicycle crunches
3. Plank

Step 3: Lower Body

Choose one exercise from below and perform for 60 to 90 seconds:
1. Prisoner squats
2. Hip bridge
3. Donkey kicks
4. Walking lunges

Step 4: High-Intensity Interval

Choose one exercise from below and perform for 60 to 120 seconds:
1. Burpees (my favorite)
2. Squat thrusts
3. Jump squats
4. Kickboxing moves like front kicks and side kicks

Step 5: Recover and Repeat

Get water and rest for one to two minutes; then repeat all the steps for a total of three times. Be sure to cool down and stretch for a few minutes after you finish your third set.

The Bottom Line: You can work out anywhere, anytime.


Doug Rice


We teamed up with certified personal trainer Doug Rice to design a fitness boot camp exclusively for brides! Doug has helped thousands of brides get the results they need to look and feel amazing on their wedding day. Learn more about Doug and the Bridalicious® Boot Camp by The Knot DVD at TheKnot.com/bootcampdvd. Follow Doug on Twitter (@bridalicious) and Facebook (Facebook.com/bridaliciousbootcamp).