The Only Wedding Workout You Need to Do For Toned Arms and a Sexy Back

Updated on June 24, 2018 at 3:40 PM

We know just how stressful planning a wedding can be, which is why we took it upon ourselves to create the ultimate, arm-sculpting workout in preparation for your big day. No matter what your dress looks like, this workout will help you feel and look your best as you walk down the aisle. Do this workout two times a week leading up to your big day for your sexiest back and arms to date.

Directions: Before starting the workout, be sure to get your body nice and warm. Do 30 seconds of high knees, air squats, and plank walkouts for two rounds. Then follow the workout, doing the prescribed reps and sets for each exercise.

Up-Down Plank

Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
This counts as one rep. Do two sets of 10 reps.
Take 45-90 seconds of rest in between each set.

Bicep Curl and Overhead Press

Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
Bend the elbows, coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
Perform three sets of 15 reps.
Take 45 - 90 seconds of rest in between each set.

Bent-Over Reverse Fly

Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
Complete three sets of 12 reps.
Take 45-90 seconds of rest in between each set.

One Arm Med-Ball Push-Up

Start in a plank position with your left hand on a medicine ball.
Keeping your torso square to the floor, perform a push-up by bending and straightening both arms. If a traditional push-up is too challenging, lower your knees to the floor.
Roll the ball to the right hand and do another push-up. This completes one rep.
Complete two sets of 10 reps.
Take 45-90 seconds of rest in between each set.

Plank Dumbbell Row

Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrists locked to protect the joint.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground.
This completes one rep.
Complete three sets of 10 reps.
Take 45-90 seconds of rest in between each set.

Lateral Arm Raises

Stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
With control, keep your arms straight (but don't lock your elbows), and as you inhale, raise your arms up, toward the ceiling. You want your palms to be facing down and your arms to be parallel to the floor.
Then as you exhale, slowly lower your arms back to your body. You should be able to see your hands in your peripheral vision; your arms aren't directly out to the side, but slightly forward.
This completes one rep.
Do three sets of 10 reps.
Take 45-90 seconds of rest in between each set.

Burpees

Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending your elbows and then straightening back to a plank.
Jump your feet forward to your hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
Complete three sets of 10 burpees.
Take 45-90 seconds of rest in between each set.