Bridal Bootcamp

By Michelle Amore Precision Human Performance

Fit & Flare Dress

Targets obliques, tummy, and hips

Exercise 1: Twister Crunch

Equipment: Resistance band or 5-7 pound weight Reps: 30 seconds Area Worked: Abdominals

Step 1: Sit on the floor with your knees bent and feet flat. Hold each end of the band out in front of your chest with your arms extended at slightly more than shoulder-width apart. If you use a weight, hold the weight out in front of your chest.

Step 2: Lean your upper body backward about 45 degrees and lift your legs off the ground until your calves are parallel to the floor and only your butt is touching the ground.

Step 3: Rotate the upper body to your right, swinging your hands around to follow your body. Your right hand should reach about two inches from the floor. Then repeat to the left. Switch off sides for 30 seconds.

Exercise 2: Side Scissors Plank

Equipment: Resistance band Reps: 20 each side Area Worked: Hips, Obliques + Shoulders

Step 1: Loop a resistance band around your ankles and lie on your right side, supporting your upper body with your right hand and forearm. Extend both legs out, feet flexed.

Step 2: Flex abs in tight and lift your hips up to high enough to create a straight line from head to foot.

Step 3: Once blanced in a side plank position, lift the top leg about one foot off the bottom leg and hold.

Exercise 3: Single-Leg Plank

Equipment: Floor mat Reps: 30 seconds each leg Area Worked: Abdominals + Shoulders

Step 1: Balance your body on our forearms and toes while trying to keep your spine and legs parallel to the ground

Step 2: Lift one leg up and set it on the opposite leg and hold.

Step 3: Repeat the same process for the other leg.

Open Back / Backless Dress

Targets shoulder blades and back

Exercise 1: Seated Row

Equipment: Resistance band Reps: 20 Area Worked: Upper back + biceps

Step 1: Assume a seated position with your feet straight out in front of you.

Step 2: Wrap the middle of the resistance band around the sole of your shoes so you are gripping both of the handles with palms facing inwards and arms extended.

Step 3: slowly pull your arms in keeping them in line with your shoulders and really tightening those back muscles, so that you are pinching your shoulder blades. Then repeat 19 more times!

Exercise 2: Shoulder Sculptor

Equipment: 5 lbs weights or exercise band Reps: 15 Area Worked: Shoulders

Step 1: Stand with feet together, a dumbbell in each hand, and arms by your side. If using an exercise band - stand on the band but cross the handles over to opposite hands. Raise arms to shoulder height, palms facing down.

Step 2: Keeping arms at shoulder height and pause for five seconds.

Step 3: Lower arms only three to five inches down then lift them back up to shoulder height, repeat until you just can’t handle the burn any longer.

Strapless Dress

Targets all upper body & back

Exercise 1: Dumbbell Tricep Torturer

Equipment: 5 lbs weights Reps: 10 on each side Area Worked: Triceps + shoulders (and core!!)

Step 1: Assume a bent over position with feet shoulder-width apart, gripping the dumbbell in each hand, palms facing each other. Keep the back flat, while sticking your chest out and not letting your back round.

Step 2: Pull both elbows up toward the ceiling keeping them tucked close to your side. Hold this position.

Step 3: Straighten the arms until the elbows are fully locked then bend the elbows until the hand falls just below the elbow (your arm should be in an “L” shape).

Exercise 2: Cleavage & Shoulder Sculptor

Equipment: 5 lbs weights Reps: 15 Area Worked: Shoulders

Step 1: Stand with feet together, a dumbbell in each hand, and arms by your side. Raise arms to shoulder height, palms facing down.

Step 2: Keeping arms at shoulder height, bring dumbbells together in front of the chest until dumbbell ends are a few inches apart.

Step 3: Open arms back out to sides at shoulder height, then return to start to complete one rep.