I decided to combine May and June’s wedding workouts together for a one-two knockout punch of a routine! Wedding Workouts #2 and #3 will be targeting our shoulders and backs. Whether you are rocking strapless or backless dresses, let’s get those shoulders and backs toned and terrific! Even if you are not planning to walk down the aisle anytime soon, you can still enjoy this workout and use it to strut your stuff in your sundresses, tank tops, tube tops, halter tops…you name it!
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.
Note: For shoulder exercises, a lighter weight, such as 5-8 pounds, is recommended.
1. Warm-Up Stand with your hands at your sides and feet hip-width apart. Lift your shoulders up toward your ears. Hold for 3 seconds, then lower your shoulders. Repeat for 1 minute.
2. High-Low Stand with your feet hip-width apart and hold the end of one dumbbell with both hands straight over your head. Draw your belly button in, bend at your hips, and lower the dumbbell to the floor while keeping your arms straight. Try and touch the floor with the weight if you can; then reverse your movements so that the dumbbell is over your head again. This is one repetition. Do 12-15 repetitions.
3. Lateral Raise with Rotation Stand with your feet hip-width apart and a dumbbell in each hand. Raise your arms up and out to your sides until they are parallel with the floor. (Make sure to maintain a slight bend in your elbow even though your arms are straight.) Keeping your arms elevated, draw your belly button in, and rotate your torso to the right. Hold for one second, then rotate back to center and lower your arms. Repeat this movement, but this time rotating your torso to the left. This is one repetition. Do 12-15 repetitions.
4. Dumbbell Cuban Press Stand with your feet hip-width apart and a dumbbell in each hand, palms facing your thighs. Proceed to do an upright row, drawing the weights up the front of your body, keeping them close to your torso, and bending your elbows. Once your upper arms are parallel with the floor, rotate your forearms upwards, and continue to press the weights overheard. Slowly reverse your movements until you are back in your starting position. This is one repetition. Do 12-15 repetitions.
For an added challenge, pick one foot up slightly off the floor and alternate when you are halfway through your repetitions.
5. I.Y.T. Raise Lie face-down on the floor with your feet straight out behind you; bend your knees slightly with your feet hip-width apart. Have both arms stretched straight out in front of you, so you are forming a capital “I”, palms facing each other, thumbs pointing up. Raise your arms off the floor as high as you feel comfortable. Hold for 3 seconds and lower to start.
Move your arms out slightly so that you are now forming a capital “Y” with your body, palms still toward your head with the thumbs pointing up. Raise your arms off the floor as high as you feel comfortable. Hold for 3 seconds and lower to start.
Move your arms out until they are perpendicular with your body, so you are now forming a capital “T” with your body, palms facing forward, thumbs facing up. Raise your arms off the floor as high as you feel comfortable. Hold for 3 seconds, lower to start.
This is one repetition. Return to the “I” position. Do 12-15 repetitions.
6. Quadruped Assume your pushup position, be it modified or regular. Perform one pushup. After you push yourself up, extend your right arm out straight in front of you while simultaneously extending your left leg out straight behind you. Hold for 3 seconds and return to start. This is one repetition. Continue alternating between extending your right arm/left leg and left arm/right leg in between each pushup until you have completed 10-12 repetitions.
7. Rotating Superwoman Lie on your stomach with your arms extended out in front of you and your legs hip-width apart, straight out behind you. Tuck your belly button in, squeeze your glutes, and raise your arms, chest, and legs up off the floor. Hold this position for 10 seconds.
Roll onto your back. Your legs should still be held out straight and your arms extended over your head. Hold your arms and legs up off the floor in this position for 10 seconds.
Roll back onto your stomach. This counts as one repetition.
Keep in mind–when you roll, don’t let your arms and legs touch the ground. Try and keep them roughly 6 inches off the ground throughout this exercise. Continue rolling back and forth until you have completed 6 repetitions.
**Bonus Move**
Dumbbell Side Plank Archer Row/Rear Fly Combo Assume your pushup position, be it modified or regular, with each hand resting on a dumbbell and feet slightly wider than hip-width apart. Row the dumbbell in your right hand to the side of your chest while rotating your whole body to the right into a side plank. Squeeze your shoulder blades together and return to start. Raise your right arm straight out to your side so that it is perpendicular to your body and your palms are parallel with the floor. Squeeze your shoulder blades together and return to start. This counts as one repetition. Complete the archer row and rear fly movements, but this time with your left arm. Keep alternating between your right and left sides for a total of 1 minute.
Trainer Tip by Emily Lanzo, certified personal trainer and group fitness instructor at Lucille Roberts 42nd St.
