Hey Jolt
Hey Jolt

Honeymoon Sweat

Level: Beginner
Time: 45 mins
Equipment needed: Dumbbell, Bench, Exercise Ball

Everyone talks about the big DAY, but what about the WEEK(S) of post-wedding vacay that follow? Sure, you want to look fit in your bridal best, but this honeymoon workout will get you ready to enjoy the beach-y bliss that follows.

This exercise routine is a combination of HIIT and strength movements using equipment you can find in the most basic of gyms. All you need is a set of dumbbells, a bench, an exercise ball, and a photo-ready smile for your post-wedding workout celebration.

Honeymoon Sweat

Level: Beginner
Time: 45 mins
Equipment needed: Dumbbell, Bench, Exercise Ball

Everyone talks about the big DAY, but what about the WEEK(S) of post-wedding vacay that follow? Sure, you want to look fit in your bridal best, but this honeymoon workout will get you ready to enjoy the beach-y bliss that follows.

This exercise routine is a combination of HIIT and strength movements using equipment you can find in the most basic of gyms. All you need is a set of dumbbells, a bench, an exercise ball, and a photo-ready smile for your post-wedding workout celebration.


Workout Overview

Walking

Walking
3 sets // Duration: 1 min // Rest 15 sec between sets


Running

Running
5 sets // Duration: 20 sec // Rest 10 sec between sets // Rest 1 min after exercise


Burpee

Burpee
3 sets of 10 // Rest 10 sec between sets // Rest 1 min after exercise


Dumbbell Squat Thrust

Dumbbell Squat Thrust
3 sets of 10 // Rest 10 sec between sets // Rest 30 sec after exercise


Bench Dip

Bench Dip
3 sets of 10 // Rest 10 sec between sets // Rest 30 sec after exercise


Dumbbell Step Ups

Dumbbell Step Ups
4 sets of 10 // Rest 10 sec between sets // Rest 30 sec after exercise


Glute Bridge

Glute Bridge
3 sets of 10 // Rest 10 sec between sets // Rest 30 sec after exercise


Donkey Kicks

Donkey Kicks
4 sets of 10 // Rest 10 sec between sets // Rest 1 min after exercise


Bicycle Crunch

Bicycle Crunch
3 sets of 10 // Rest 10 sec between sets // Rest 30 sec after exercise


Plank on Exercise Ball

Plank on Exercise Ball
3 sets // Duration: 30 sec // Rest 10 sec between sets // Rest 30 sec after exercise


Bicycle Crunch

Bicycle Crunch
3 sets // Duration: 30 sec // Rest 10 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
3 sets // Duration: 30 sec // Rest 10 sec between sets // Rest 30 sec after exercise


Plank on Exercise Ball

Plank on Exercise Ball
3 sets // Duration: 30 sec // Rest 30 sec between sets // Rest 15 sec after exercise


Walking

Walking
3 sets // Duration: 1 min // Rest 15 sec between sets



Workout Overview

Walking
Walking

3 sets // Duration: 1 min // Rest 15 sec between sets


Running
Running

5 sets // Duration: 20 sec // Rest 10 sec between sets // Rest 1 min after exercise


Burpee
Burpee

3 sets of 10 // Rest 10 sec between sets // Rest 1 min after exercise


Dumbbell Squat Thrust
Dumbbell Squat Thrust

3 sets of 10 // Rest 10 sec between sets // Rest 30 sec after exercise


Bench Dip
Bench Dip

3 sets of 10 // Rest 10 sec between sets // Rest 30 sec after exercise


Dumbbell Step Ups
Dumbbell Step Ups

4 sets of 10 // Rest 10 sec between sets // Rest 30 sec after exercise


Glute Bridge
Glute Bridge

3 sets of 10 // Rest 10 sec between sets // Rest 30 sec after exercise


Donkey Kicks
Donkey Kicks

4 sets of 10 // Rest 10 sec between sets // Rest 1 min after exercise


Bicycle Crunch
Bicycle Crunch

3 sets of 10 // Rest 10 sec between sets // Rest 30 sec after exercise


Plank on Exercise Ball
Plank on Exercise Ball

3 sets // Duration: 30 sec // Rest 10 sec between sets // Rest 30 sec after exercise


Bicycle Crunch
Bicycle Crunch

3 sets // Duration: 30 sec // Rest 10 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

3 sets // Duration: 30 sec // Rest 10 sec between sets // Rest 30 sec after exercise


Plank on Exercise Ball
Plank on Exercise Ball

3 sets // Duration: 30 sec // Rest 30 sec between sets // Rest 15 sec after exercise


Walking
Walking

3 sets // Duration: 1 min // Rest 15 sec between sets


Start Workout

1. Walking

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Walking, a form of cardio exercise, can be performed outside or on a treadmill and focuses upon burning calories, strengthening the core and leg muscles and increasing overall endurance and stamina


2. Running

Set Count: 5
Rest: 10 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.


3. Burpee

Rep Count: 10 reps
Set Count: 3
Rest: 10 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


4. Dumbbell Squat Thrust

Rep Count: 10 reps
Set Count: 3
Rest: 10 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height. 2. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.


5. Bench Dip

Rep Count: 10 reps
Set Count: 3
Rest: 10 seconds
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Bench

How to Perform Exercise

The bench dip exercise is one of the most basic and best workouts for building the triceps and bigger arms. Steps : 1.) Start off by placing two benches parallel to each other 3-4 feet apart. 2.) Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two. 3.) Cross your feet for support, holding onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows. 4.) Pause, hold for a count and then return to starting position. 5.) Repeat for as many reps and sets as desired.


6. Dumbbell Step Ups

Rep Count: 10 reps
Set Count: 4
Rest: 10 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Place a bench, box or step in front of you. 2.) Grasp a dumbbell in each hand. 3.) With your left leg, step up on the bench, follow with your right leg. 4.) Step down with your left leg and then your right leg. 5.) Repeat starting with your right leg. Tips 1.) Use a lighter weight until you are used to the motion of this exercise.


7. Glute Bridge

Rep Count: 10 reps
Set Count: 3
Rest: 10 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.


8. Donkey Kicks

Rep Count: 10 reps
Set Count: 4
Rest: 10 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. 2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. 3. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. 4. Return to start position to complete one rep.


9. Bicycle Crunch

Rep Count: 10 reps
Set Count: 3
Rest: 10 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.


10. Plank on Exercise Ball

Set Count: 3
Rest: 10 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Exercise Ball

How to Perform Exercise

Steps : 1.) Start off by laying with your forearms placed upon an exercise ball with your fingers interlaced and extending your legs out behind you so that your toes are rested upon the floor. 2.) Keep your body straight out and hold onto this position for as long as possible. 3.) Repeat for as many reps, sets and however long as desired.


11. Bicycle Crunch

Set Count: 3
Rest: 10 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.


12. Crunch with Hands Overhead

Set Count: 3
Rest: 10 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.


13. Plank on Exercise Ball

Set Count: 3
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Exercise Ball

How to Perform Exercise

Steps : 1.) Start off by laying with your forearms placed upon an exercise ball with your fingers interlaced and extending your legs out behind you so that your toes are rested upon the floor. 2.) Keep your body straight out and hold onto this position for as long as possible. 3.) Repeat for as many reps, sets and however long as desired.


14. Walking

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Walking, a form of cardio exercise, can be performed outside or on a treadmill and focuses upon burning calories, strengthening the core and leg muscles and increasing overall endurance and stamina