• Join Now
  • Locations
Exercise

Trainer Tip: Wedding Workout #1 – Arms

By Barbara Baez @BarbaraMBaez · On April 23, 2012

Hello my fellow brides-to-be! The one-year countdown until my wedding has begun! Each month, for the next twelve months, I will post a new Wedding Workout to help you get ready for your big day, too! (Even if you’re not planning to walk down the aisle anytime soon, you can still enjoy these workouts!)

Wedding Workout #1 will be targeting our arms. Whether we want to wave our hands in the air all night without worrying about that pesky arm jiggle or we want to be able to toss that bouquet the length of a football field, let’s get those arms ready and picture-perfect!

Workout Outline:

  • Complete this set of exercises 2-3 times.
  • Rest only for 60 seconds between sets.
  • For best results, complete this workout 3 times a week on non-consecutive days.

1. Warm-Up Lift your arms out to your sides at shoulder height. Point your fingertips upwards so your wrists are flexed and make small forward moving circles with your arms for 30 seconds. Pause and reverse the direction of your circles for an additional 30 seconds. Repeat both directions.

2. Hammer Curl into Shoulder Press Start with your feet hip width apart, a dumbbell in each hand, and palms facing in. Curl the dumbbells up to your shoulders and then continue the motion by pressing the dumbbells straight up over your head. Slowly reverse to start. Do 12-15 repetitions.

For an added challenge, pick one foot up slightly off the floor and alternate when you are half way through your repetitions.

3. Rotating Triceps Kickback Start with your knees bent, a slight lean forward with your upper body, a dumbbell in each hand, arms close to your sides, elbows bent, and palms facing in.

Draw your arms up and back so that your elbows are parallel to the floor. Extend your forearms out straight. Once straight, rotate your wrists so that your palms are now facing upwards. Pulse the arms up, rotate the palms back in, and return to your starting position. Do 12-15 repetitions.

For an added challenge, raise and extend one foot behind you, while squeezing the glutes and alternate legs when you are half way through your repetitions.

4. T Push-up Start in push-up position and lower yourself to the floor. As you push yourself back up, rotate your body upward, extending your arm straight up and over your head so that you are forming a letter “T” with your body. Return to your push-up position and repeat this exercise, this time rotating your body upward in the opposite direction. Do 12-15 repetitions.

This exercise will work with either a modified or regular push-up position. For an added challenge, hold your “T” position for 3 seconds before returning to your push-up position.

5. Plank Walkup with Dumbbell Drag Start in a forearm plank position with your dumbbell resting on the floor next to the outside of your right arm. Walk yourself up, starting with your right arm, followed by your left. Grab the dumbbell by reaching your left hand under and across your chest and drag the dumbbell across the floor so that it is now resting next to the outside of your left arm. Return back to your forearm plank position by walking yourself down with your right arm, followed by your left. Repeat this exercise, but this time walk yourself up and down starting with your left side first and dragging the dumbbell from the left over to the right. Do 12-15 repetitions.

**Bonus Move**

6. Hover Rotation Start by sitting on the floor with your legs extended and knees slightly bent and lower yourself to the floor until you are resting on your forearms. (Make sure your elbows are lined up beneath your shoulders.) Lift your hips up, forming a nice straight line down your body. Hold this position for 10 seconds. Keeping your right forearm planted on the ground, roll to your right side to put yourself into a side plank position. Form a nice straight line again down your body. Hold this position for 10 seconds. Roll to your right again so that you are now in your regular forearm plank position. Form the nice straight line down your body and hold for 10 seconds. Keeping your left forearm planted on the ground, roll to your left side, assuming a side plank position with your body in a nice straight line, and hold for 10 seconds. Repeat this sequence 2 more times.

Trainer Tip by Emily Lanzo, certified personal trainer and group fitness instructor at Lucille Roberts 42nd St.


(Visited 225 time, 1 visit today)
armsemily lanzotrainer tipwedding workout
Share Tweet

Barbara Baez

is the Director of Digital Marketing at Lucille Roberts with a B.A. in Journalism and a love for social media. Barbara is a Long Island native, now living in Westchester, who loves strength training and a flexible dieting “IIFYM” approach to staying in shape. Vegetarian, nail polish junkie, and Instagram addict, Barbara loves being a part of the Lucille Roberts fitness family!

You Might Also Like

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Exercise

    Your Activewear for the Warmer & Brighter Months

  • Exercise

    Schwinn Shares; How to Switch Up Your Workouts

  • Featured

    Simple ways to improve your health in 2018

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Featured

    Holiday Gift Guide 2017

  • Featured

    Here’s how you can feel better about yourself + do good for others.

  • Featured

    Strength in Numbers – POWER OF PINK recap.

Our latest posts

  • Simple ways to improve your health in 2018

    January 3, 2018
  • Your Gym Routine is Ruining Your Fitness Progress.

    December 8, 2017
  • Holiday Gift Guide 2017

    December 7, 2017
  • Here’s how you can feel better about yourself + do good for others.

    November 10, 2017
  • Strength in Numbers – POWER OF PINK recap.

    October 31, 2017

Lifestyle

Beauty

FabFitFun Summer Box is the Definition of Sunshine in a Box + Giveaway!

A brightly colored pink box with smile induced emojis all around it. This is only the beginning of what to expect when you get your hands on the ...

On July 25, 2016 / By Alyssa Holder

Your Go-To Tips For an Amazing Prom Night

3 Home Remedies For Winter Skincare

More Posts

Beauty 911: Don’t Have Time To Remove Makeup Before Your Lunchtime Workout?

On June 2, 2015

Why You Should Be Taking an Epsom Salt Bath

On April 6, 2015

Beauty 911: Apply Too Much Bronzer?

On March 17, 2015

Beauty 911: Try This Alternative To Dry Shampoo!

On March 10, 2015

What To Wear Under Your Workout Gear

On February 19, 2015

Fitness

Exercise

Your Activewear for the Warmer & Brighter Months

Summer is basically here and it is about time to switch out your activewear to match the season. Unless you have no issues with exercising in the sweltering ...

On June 21, 2017 / By Alyssa Holder

Schwinn Shares; How to Switch Up Your Workouts

Schwinn® Shares How to Keep Your Fitness Routine Fresh for Every Season

More Posts

Meet Anaflore; Strong Mother, Gastric Sleeve Surgery Patient & Our Next Winner of Our One Year Personal Training Giveaway!

On April 13, 2017

Benefits of Using the Treadmill and Elliptical Machines

On April 5, 2017

3 Kickboxing Moves to Burn Belly Fat

On March 10, 2017

Buddy Up With These Body Weight Only Workouts – No Equipment Necessary!

On March 7, 2017

Everything You Need to Know About Insanity

On February 1, 2017
  • About Lucille Roberts
  • contact us

© 2018 Town Sports International. All rights reserved.