Wedding Day Diet: Learn the Moves!

Celebrity Body Mar. 12, 2010 AT 1:56PM

Natalie Thomas, Us' deputy news editor, is hitting the gym with Buff Brides author Sue Fleming (Katie Holmes was a devotee prior to marrying Tom Cruise!) before saying "I Do" to her beau of three years, Zach Friedman, on May 30. Check her weekly blog -- with step-by-step workout plans, diet details and photos -- on UsMagazine.com every Thursday.

Welcome back! As promised, this week we filmed one of my workouts for you. Take a look at the short video to get a visual of what the specific exercises look like and the proper form in which to do them. Plus, print out the step-by-step instructions below and take them with you to the gym! In the coming weeks, we'll show you more moves to add in to your repertoire. Then you can mix and match and customize your own work out!

With all exercises, maintain good abdominal strength (sucking in your belly button, keep your abs contracted). It's important to go slowly during most exercises, getting your form right and isolating the muscle. Flying through these will not get you the results you desire. Also, getting your heart rate up and in the "target zone" is important for optimal fitness results. Click here to figure out how to calculate your target heart rate. And, don't forget to do a 5-minute cardio warm-up and five minutes of stretching afterwards.

Find out how celebs drop the pounds!

1. LUNGES WITH RESISTANCE
What it works:  Quads and glutes
How to do it: Have your partner hold the resistance tube at a comfortable distance. Stand with your back straight, feet shoulder-width apart and lunge forward with one foot, making sure you keep your knee in line with your toe (extending it too far past your toe will hurt your knees). Alternate legs.
How many: 12 reps, 2-3 sets

2. MOUNTAIN CLIMBER
What it works: This is predominantly a cardiovascular strength move that allows you to keep your heart rate up for maximum calorie burning. It also works your glutes, quads and hamstrings as well as your upper body.
How to do it: Get in push up/plank position with straight arms. As fast as you can, bring one knee to your chest with the other leg remaining straight to balance you, alternate bringing your other knee to your chest and keep switching.
How many: Start with as many as you can do quickly in 30 seconds. Work up to 60 seconds.

3. PUSH-UP WITH A BALL ROLL-IN
What it works: Upper body, chest, triceps and abs
How to do it: Get in push-up position with the ball under your shins, keep your hands in a direct line with your shoulders. Do a push-up, bending at your elbows at the top of the push-up, bring your knees to your chest with the ball and then roll back out into full plank position. Make sure to keep your back straight and abs contracted.
How many: 12 reps, 2-3 sets

4. TRAVELING PUSH-UP
What it works: Pecs, chest, triceps and deltoids
How to do it: Beginners, do this on your knees. Once you advance, do a full push-up on your toes. Keeping a direct line from your hands to your chest, place one hand on the ball (which should be sturdy enough to hold you and light enough to roll easily), lower your body to the ground and then do a push-up. As you come back up, roll the ball to your other hand and repeat the move.
How many: 12 push ups, 2 sets

5. REVERSE WOOD CHOP WITH A MEDICINE BALL
What it works:
Shoulders, deltoids, obliques, glutes and hamstrings
How to do it: Squat down bringing the (5-8 lb.) ball down to your outside ankle then stand up while rotating to the opposite side of your body finishing with the ball up in the air.
How many: 12 reps, 2-3 sets

6. LUNGE WITH A TWIST
What it works: Obliques, love handles, quads and glutes
How to do it: Holding a (5-8 lb.) weight with both hands, lunge (remember to keep your knee in line with your toe!) with one leg and twist to the side you stepped with, rotating your torso. Follow the weight with your head. Come back up to starting position and switch legs and repeat.
How many: 12 reps, 2 sets

7. HAMSTRING CURL WITH A STABILITY BALL
What it works:
Hamstring, glutes
How to do it: Lying on your back, place a stability ball under your heels. Lift up your hips into a bridge position. Slowly roll the ball with your heels in towards your butt, keeping your hips up. Slowly return to starting position, keeping your hips up. Repeat.
How many: 12 reps, 2 sets

8. SIDE LUNGE WITH A TOUCH
What it works: Abductors, glutes, quads and hamstrings
How to do it: Holding two dumbbells at your side, step to one side and lunge. As you lunge down, touch the ground with both weights and return to standing. Repeat on the other side.
How many: 12 reps

See photos of stars who love their bodies

9. JUMPING JACKS
What it works:
This cardio move also works legs, glutes, quads, hamstrings and arms.
How many: As many you can in 30 seconds. Work your way up to 60 seconds.

10. PLANK WITH A KICK
What it works: Upper body, chest shoulders, abs, glutes
How to do it: In a plank position with forearms on the ground, suck your abs in and bring your right knee to your chest. Alternate legs and repeat.
How many: 12 reps, 2 sets

11. RIGHT ARM, LEFT LEG CRUNCH
What it works:
Upper and lower abs, obliques, interior deltoids and glutes
How to do it: Lie on your back with your arms behind you in a V and light (3-5 lb.) dumbbells in each hand. Feet should be slightly apart. Slowly bring your right arm up to meet your left leg as you engage your abs. Slowly lower back down. Switch sides and repeat.
How many: 12 reps, 2 sets

12. SIDE PLANK WITH A DIP
What it works:
Obliques, abs and shoulders
How to do it: Lie on your side. Raise your body up, placing your forearm on the ground and stagger your feet so you are balancing on them. Your body should be in a direct line. Slowly drop your hip to where it almost touches the ground and then raise back up to side to the starting plank position. Repeat.
How many: 12 reps. Switch sides and do another 12. Do 2 sets.

13. MEDICINE BALL CRUNCH
What it works:
Abs and arms
How to do it: Lie on your back. Bend your knees with your feet flat on the floor. Hold a light (5 lb.) medicine ball in your hands behind head. Slowly lift up at same time throwing the ball to your partner. Grab the ball back and slowly lower down. Repeat.
How many: 12 reps, 2 sets

**Check back next week for a sample meal plan. Playlists, giveaways and more fun things to get you inspired are coming soon too!

Read Natalie's previous blog entries:

Wedding Day Diet Plan
Wedding Day Diet: Workout 1

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