Trainer Tip: Wedding Workout #1 – Arms

weddingdressesguide.us

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.

blogcdn.com

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.

womenshealthsa.co.za

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.

womenshealthmag.com

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**

fitnessmagazine.com

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.

 

Lucille Roberts Staff

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *