Wedding Ready Workout by West Kept Secret

Wedding Ready Marissa West, Founder/Owner, WKS, ACE CPT & Heidi Schmidt, Master Trainer, WKS, NASM CPT | July 23, 2018

West Kept Secret has got you covered for low impact, high burn workouts to trim and tone your arms and back for that special wedding event you have coming up!

Workout Focus: Arms & Back (triceps, shoulders, biceps, lats, traps, rhomboids) Equipment needed: one light resistance band/yoga mat Interval: Complete 50 reps of each movement below x 3 rounds (or as many as you have time for!)

  • 10 narrow push-ups
    • Start in a plank position on your palms the distance of the yoga mat. Bend your elbows, while trying to touch your chest to the ground.

NarrowPushUp2

  • 50 Front shoulder pulses
    • Step into the band with one leg in front. Make sure your weight is centered. Lift arms up in line with the shoulders. Pulse them up an inch and down an inch for 50 reps.

ShoulderPulse1.png

  • 50 Scissor shoulder pulses
    • Step into the band with one leg in front. Make sure your weight is centered. Lift arms up in line with the shoulders. Criss-cross them over top of one another for 50 reps.ScissorShoulder1.png
  • 50 Bicep curls
    • Step into the band with one leg in front. Make sure your weight is centered. Lift arms up in line with the shoulders and bend them in and out for 50 reps.BicepCurl1.png
  • 50 Tricep pulses
    • Step into the band with both legs. Make sure your weight is centered. Lift arms up overhead and turn the palms inward towards each other. Bend and extend the arms up and down for 50 reps.
  • 10 Wide push-ups
    • Start in a plank position on your palms wider than the distance of the yoga mat. Bend your elbows, while trying to touch your chest to the ground.
  • Nosedive exercise:
    • Start in a downward dog position. Face forehead towards yoga mat/ground. Bend the arms to tap the top of the forehead to the mat. This equals one rep. To modify exercise, go halfway down.