New Workout: Beautiful Arms & Back – 5 Moves to Get You Ready for Your Wedding Dress

Posted on May 2, 2014 at 1:06 pm by

Welcome to the first workout in the wedding workout series! Today I wanted to focus on arms & back. A lot of wedding dresses really flaunt these 2 parts of our bodies and I want y’all to be confident (:

back

I worked really hard to sculpt my arms & back before my big day, because my dress showed a lot of my back, as you can see above. I’ve put together some of my go-to moves to really work the arms & back so that you guys can do them, too!

Equipment You’ll Need:

  • Set of Dumbbells (I used 10 and 15 pounds, but use whatever challenges you!)
  • Chair or bench or bed…you get the picture

Workout Printable/Breakdown:

FINALYou are doing this 4 times through:

Curl to Press x12: Keep your core tight throughout this entire exercise…engage your butt, too. We like to make the most of each exercise! Holding a dumbbell in each hand, slowly curl, then twist, then push the dumbbells straight up. Reverse the motion to bring the dumbbells back down (aka don’t sling your arms down from over your head). That is 1 rep. Complete 12 reps.

Plank Row x24: Start in a plank position, core engaged, wrists in line with your shoulder, body in a straight line (no butts in the air). You have a dumbbell in each hand while in the plank. Stay in the plank and slowly row one dumbbell back. Your elbow should go straight toward the ceiling. Bring that arm back down to plank and that is one rep. Repeat on other arm. Complete 12 reps per arm, for a total of 24 reps.

Elevated Push Up x12: This is going to work your core, chest and arms…yay for efficiency! Start in a push up position, but with your feet on an elevated surface (like a chair, a bed, or a bench). Wrists are in line with your shoulders and body is in a straight line. Again, no butts up in the air! Slowly lower down into a push up, getting your chest as close to the ground as possible. Push yourself back up. That is 1 rep. Complete 12 reps.

In & Outs x12: Start by holding a dumbbell in each hand out to the side, as shown above. Your elbows stay glued to your side the entire time and your arms remain in a 90* angle position. Slowly rotate your shoulders and bring the dumbbells to meet in front of you. Remember…elbows stay glued to your side! Bring them back out and that is 1 rep. Complete 12 reps total.

Tricep Dips x12: Start on the chair with your fingers pointed toward your body and your legs straight and on the ground. To modify this exercise, simply bend your knees a little bit. Slowly lower yourself down, keeping your elbows pointed straight back (careful not to wing them out like a chicken) until your butt barely touches the floor (or as low as you can go) and push yourself back up. That’s 1 rep. Complete 12 reps total.

I hope you love this workout and that you feel the burn like I do! Happy sweating and HAPPY WEEKEND babes (:

xo, Jess

 

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2 Comments

  • Katrin says:

    It’s me again 😉 I totally love to scroll trough your blog and watch all these beautiful wedding pictures AND get some fit-spiration. Nice mixture!

    I’ll definitely try out this workout. I don’t need to get shaped for my wedding dress but my physical therapist said I should really train my back to have less pain. This works quite well so far but I am still trying to do real pushups. Is it easier or harder to do them elevated on a chair? And do you think I can speed up the process of getting one proper pushup done soon a bit? Against the wall or with knees bend it’s no problem but with legs extended I just can’t lower myself and push me back up (for more than 5cm 😉 )

    Have a nice weekend and greetings from Germany again
    Katrin

    • Glisten Fit says:

      Hello again 🙂

      The elevated push-ups are a little more challenging than doing them on the floor. So go ahead and modify to whatever you need!

      You’ll want to work on strengthening your upper body (arms and chest) in order to do a push-up from your toes!

      Good luck!
      xo, Jess

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