To give your body the final fitness once-over, we consulted New York City–based strength and conditioning coach Brett Hoebel, creator of the innovative reVamp for Brides program. He came up with a workout that virtually guarantees your dress will flatter you. For the best all-over benefits, complete the entire workout and boost your current cardio routine. Or you can choose only the moves geared toward the parts of your body that need immediate attention. The odds of succeeding at this program are definitely in your favor: "The brides I work with are successful nearly 100 percent of the time," Hoebel says. "There is no better motivation than looking and feeling great on your wedding day."
It’s easy. Do this routine—45 minutes from start to finish—twice a week; do 30 minutes of cardio on two additional days. You’ll start to see results in just two weeks. Just keep your seamstress on speed dial in case your dress needs a last-minute tuck.—Martica Heaner
Equipment you need:
• Weights (three to 12 pounds each); you may need to use different weights for different moves. As a rule, choose one that’s heavy enough to be challenging by the end of the set. If you can’t do the move with proper form, go lighter and reduce reps.
• Exercise mat or large towel
To complete the workout:
(1) Warm up your muscles by marching in place or briskly walking for three to five minutes.
(2) Beginners should complete three sets of each move, doing 12 to 15 repetitions, with three- or five- pound weights. Intermediates should complete three sets of each move, doing eight to 10 repetitions, with heavier weights (up to 12 pounds).
(3) To get the best results, do this strength-training workout one day and do 30 minutes of cardio the next. Then rest on day three and repeat this routine, optimally, for eight to 10 weeks.
Zone to Tone: Arms
Curl and Press - STEP 1
Hold weights by your sides, arms straight, elbows tucked in slightly toward body with palms facing out. Make sure shoulders are unshrugged and release any tension in your neck.
Zone to Tone: Arms
Curl and Press – STEP 2
With elbows close to sides, slowly bring weights up, squeezing upper-arm muscles. Weights should be at shoulder level.
Zone to Tone: Arms
Curl and Press – STEP 3
To a count of three, press weights overhead until arms are extended, palms slowly facing forward with the lift. Tighten upper arms as you lower the weights back to starting position. (Fight the urge to drop them!) Repeat.
Zone to Tone: Arms
Triceps Extensions – STEP 1
Lie on back holding a weight in each hand. With knees bent and feet flat on the floor, inhale as you straighten arms above your head.
Zone to Tone: Arms
Triceps Extensions – STEP 2
Pull arms behind your head until they almost touch the floor. Feel a stretch in your armpits? Good! Exhale as you raise arms to a 90-degree angle. Repeat.
Zone to Tone: Thighs
Rear Lunge – STEP 1
Stand with arms straight above shoulders and palms facing out, a weight in each hand. Feet should be hip-width apart, toes forward.
Zone to Tone: Thighs
Rear Lunge – STEP 2
Take a giant step back with left foot and lower hips until right knee bends at a 90-degree angle. If back knee feels strained, keep it straight rather than bent. Squeeze glutes as you lower knee five inches above the floor. Pushing off with left foot, contract both leg muscles to return to standing position. Com-plete reps on the same leg, then switch sides.
Zone to Tone: Thighs
Kneeling Stand – STEP 1
Kneel on a mat with both knees on floor. Hold a weight in each hand, cross arms and rest weights next to shoulders.
Zone to Tone: Thighs
Kneeling Stand – STEP 2
Keep torso upright and ab muscles contracted, then step upward with left foot in front, shifting body weight onto left leg to rise to a standing position. Your right leg should follow.
Zone to Tone: Thighs
Kneeling Stand – STEP 3
With back straight and chest forward, return right leg to the kneeling position. Your left leg should follow. Repeat, alternating sides.
Zone to Tone: Back
Lying Fly Extension – STEP 1
Lie facedown on exercise mat with arms in a "T" position, hands holding weights with palms facing the floor; rest your forehead on the mat.
Zone to Tone: Back
Lying Fly Extension – STEP 2
Squeeze shoulder blades in toward the spine as you raise the chest and arms two inches from floor. Hold for three seconds. Lower and repeat. Keep chin tucked but don’t drop head.
Zone to Tone: Back
Bent-Over Row – STEP 1
Stand with feet shoulder-width apart, knees slightly bent and toes forward. Hold a weight in each hand by your sides, palms facing in. Keep back straight and hold chest high as you lean forward so torso is at about 45 degrees (or in a diagonal line from your hip).
Zone to Tone: Back
Bent-Over Row – STEP 2
Tighten abs to help support lower back as you pull elbows toward hips and slightly behind ribcage. Keep upper arms close to body and squeeze shoulder blades together as you pull back. Then extend arms out in front of body and repeat. (If your lower back is uncomfortable, raise torso higher.)
Zone to Tone: Abs
Plank
Lie facedown with legs straight, feet wider than hip-width apart and toes tucked and pressed against floor. Place hands just outside of shoulders, palms flat on floor. Push hands into floor to lift body into push-up position. Body should form a straight diagonal line from head to shoulders to hips to knees to ankles. Avoid piking butt upward or allowing hips to sag. Hold for three to five seconds while breathing normally and work up to 15 to 20 seconds. Lower, then repeat. (If hands become sore, rest body weight on forearms instead.)
Zone to Tone: Abs
Cross-Over Crunches – STEP 1
Lie on back with left knee bent and right foot flat on ground. Cross left leg over right knee. Rotate left knee outward so inner thigh faces up. Place left arm flat by your side for support, palm down on the floor. Hold right hand behind your head, right elbow opened to the side.
Zone to Tone: Abs
Cross-Over Crunches – STEP 2
Tighten abs to raise both shoulders. Rotate torso, moving right shoulder toward left knee. Keep right elbow open to the right side. Lower slowly and repeat 15 times. Switch sides.
Key to Success: The Cardio Boost
First, choose your favorite cardio workout (for example, spinning, rowing, walking, swimming or using the elliptical trainer) and alternate tough 30-second sprints with easier, slower 90-second recovery intervals. Let’s say you like the treadmill: Walk at three miles per hour for 90 seconds, and then go up to four miles per hour for 30 seconds. Repeat six to 10 of these intervals until you reach the 30-minute mark. To finish, lower your heart rate during a five- to 10-minute cooldown by performing the same cardio moves at a very slow pace.
Want to know if you’re working hard enough? Gauge intensity by your breathing. At the end of each sprint, you should be out of breath, but ready to go again at the end of your 90-second recovery. If you don’t, ease up slightly. "But keep pushing that little bit extra at the end," trainer Brett Hoebel says. "That’s when it really counts."
