Bridal Boot Camp Part 2: Customize Your Workout for Your Wedding GownJuly 3rd, 2012
Bridal Boot Camp Part 2: Customize Your Workout for Your Wedding Gown
by Nicole Brewer
If you are starting a fitness program with high intensity cardio and strength training, chances are you’ve already begun to see results–especially if you’ve created a motivating workout schedule that you’ve been able to stick to. Congratulations!
Whether you’re well on your way to getting fit or just beginning, you know exactly how you want to look in your dream dress on your big day. So, it’s a perfect time to customize your workout for your wedding gown.
If your dress is a strapless, sleeveless or one-shoulder style, your arms and shoulders will be on display. Hammer Curls, Tricep Extensions and Shoulder Raises effectively shape sexy arms and shoulders. Here’s how:
• Hammer Curls: Hold a dumbbell in each hand, palms facing each other. Start with your weights near your shoulders, keeping your elbows close to your ribcage at all times and slowly lower one weight at a time using a full range of motion—down and up, mimicking the motion of using a hammer. Aim to do three sets of 30 reps with a 30 second rest between sets.
• Tricep Extensions: Hold one barbell at each end with both hands. Raise the weight directly overhead with your arms straight. Make sure your elbows remain close to your ears while you slowly lower the weight behind your head and neck, returning back to starting position. Aim to do three sets of 15 with a 30 second rest between sets.
• Shoulder Raises: Hold a dumbbell in each hand, palms facing each other. With slightly bent elbows, slowly extend your arms out at your sides so that they are parallel to the floor and then lower to starting position. Aim to do three sets of 15 with a 30 second rest between sets.
How heavy should the weights be? Many of us think that heavy weights add bulk so we assume light weights are best. But the opposite is true! To build lean muscle and tone sexy arms, you must lift heavy enough to overload the muscle group. That means, by the 13th rep of each set, you should feel challenged but still able to complete the move with correct form. So, start with 8, 10 and 12 pound weights and watch your upper body transform and feel confident in your gown!
Remember, being consistent with your workouts is crucial to achieving and maintaining your goals. But, lifting weights alone is not enough. Healthy eating combined with high intensity cardio is the Secret to your Wedding Workout Success.
Strength training, with a particular focus on my shoulders, was a big part of my bridal boot camp since I wore a strapless dress on my wedding day.