Carrie Bradshaw says that the “most exciting, challenging, and significant relationship of all is the one you have with yourself.” If you feel the challenge of prioritizing yourself throughout wedding planning, you are not alone. A smokin’ bridal bod can feel daunting amongst cake tastings, late-night seating charts, and future in-laws. That’s where Katherine Bahlburg of Bells and Barbells comes in. Each month, Bells and Barbells will guide us through a new workout tailored to wedding day worries.
This month’s full body workout will rock the booty, shred the arms, and whittle the core to give you beach and bridal bod to envy. So grab a water, a light pair of dumbbells, and get ready to tone!
Red, White, and Beach Bride Workout by Bells & Barbells
Happy Fourth of July, brides-to-be! Complete 2-5 circuits of this workout, depending on your skill level. Remember—form before speed, ladies. Complete this workout with a friend or a future partner. Here is the warm-up and workout:
Worlds Greatest Stretch: A full body dynamic stretch to help loosen the hips, open the chest, and activate the core while promoting fluid movement from head to toe.
- Start with feet together and arms at your side. Raise arms over head as you lift your chest and take a deep breath.
- As you bring arms down, fold over at the waist reach for your toes. Walk hands out until you are at the top position of a plank.
- Pull right foot around to your right hand as you pull shoulders back and lift your chest. Bounce your hips in this position for 5 counts and
- Return back to plank position. Continue the same move on your left side.
Reps: 3 stretches each side.
Tip: Focus on getting deeper into the stretch each time but ensure not to hold any position for longer than 10 seconds.
Glutes on Fire: A side lateral lunge to overhead press.
- Stand with a dumbbell in each hand rested on each shoulder. Step right leg to the side keeping your right foot in line with your left foot. Ensure hips are back as you bend the knee and lower into a side lunge position. Straighten your knee and bring right foot back to standing position.
- In standing position, press dumbbells up overhead and return back to the top of your shoulders.
- Repeat steps 1-2 on your left side for 1 rep.
Reps: 10-20 reps, depending on your ability to maintain proper form.
Tip: As you lunge, it is important to keep your knee stacked on top of your ankle and keep your chest up and shoulders back.
Pulsing Frog Walks: A low squat with pulsing frog walks.
- Lower your body into a low, squat position. Keep your shoulders back and chest up.
- Step right foot forward with a small bounce of the hips as your foot lands on the floor. Match with the same movement with the left foot.
- Perform moving forward steps and 2 moving backward steps to compelte one rep.
Tip: As you move forward and backward, do not let your knees fall inward. Make sure your knees are stacked on top of your ankles at all times.
Suns Out, Guns Out: Standing, concentrated bicep curl.
- Stand with feet directly under hips with 2 dumbbells in each hand, depending on skill level.
- Curl both dumbbells up towards your shoulders, palms facing up. Pause, then rotate palms to face away from you as you slowly bring arms down until dumbbells reach the top of your thighs.
- Rotate wrists back to upward facing palms and repeat the motion.
Reps: 10-20 reps.
Tip: Use a 3-15 lb dumbbell depending on skill level, Remember, maintaining technique is always more important than increasing weight.
Halfsies aka Modified Burpee: Half the usual burpee motion with weights in hand.
- Start in standing position with a light dumbell in each hand. Put your hands with the weights on the ground and jump your feet back to plank position. Keep those hips level!
- Pause in plank position, then jump your feet back to your hands and stand up in starting position.
Reps: 10-25. Try to increase your reps each circuit of this full exercise.
Tip: As you jump your feet back, make sure to keep your core tight and do not let your hips drop. This prevents negative impact on your lower back.
The Trimmer: A plank with rotating hip dips.
- Start on your forearms in planking position. Leading with your hips, dip your right side to the floor.
- Pull your hips back to starting plank position, fully engaging your obliques. Repeat this motion on the left side.
Reps: 5-10 each side.
Tip: As the side-to-side movement feels comfortable, pick up the pace to find a rhythm.
The Waist Whittler: Side plank balance with a single-arm dumbbell raise and wrap.
- Start in a side plank position: forearm in a 90 degree angle with elbow directly under you shoulder and feet stacked on top of one another.
- Raise opposite arm so dumbbell is stacked on top of your shoulder. Begin bringing the dumbbell down and around to huge your torso, allowing your torso to rotate slightly as the dumbbell tucks around your plank.
- Bring your dumbbell back to the starting position.
Reps: 5-10 each side, complete reps before switching to the other side.
Tip: Pause between reps if you need to regain balance.