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Bride Workout

Bridal Body-Sculpting Moves to Prep For Your Walk Down the Aisle

If you're looking to get in shape for your wedding, slow and steady wins the race. Try this 28-day plan from Shape is here to help!

If you have a Spring wedding around the corner, chances are you're looking to step up your fitness routine during the homestretch. We get it. That's why we tapped "Kyle Wedding," personal trainer and author of WeddingShape 28-Day Body-Sculpting Solution For Brides (available exclusively at for some of the best calorie-burning moves he uses to help brides strengthen and sculpt their muscles before walking down the aisle.

The best news yet? The full-body workout takes just 20 minutes to complete, and you only need one month to see results. (Want a workout tailored — no pun intended — to the style of your gown? See these six easy workout plans so you look amazing in your wedding dress!)

How it works: Perform these moves in order three times, resting 60 seconds between sets. Complete the workout twice per week, allowing your body to rest two days in between, for 28 days.

You will need:
One set of dumbbells
One mat

1. Dumbbell Squat to Shoulder "Y" Raise
Rep count: 15

A. Hold a pair of dumbbells in front with arms straight and palms facing in. Stand with feet slightly wider than shoulder width apart. Drive hips back, and squat down as far as you can without losing the arch in your lower back. 
B. As you begin to stand up, raise your hands above your shoulders, with your arms completely straight and palms facing in. Pause at the top, and return the weights to the start position.

2. Dumbbell Curtsy Lunge With Shoulder Lateral Raise
Rep count: 15

A. Stand holding a pair of dumbbells at your sides. Step backward with your right leg, and slowly lower your body until your front knee is bent at least 90 degrees. Aim your right foot to land just outside of the width of your left foot. Keep your chest up, and brace abs. 
B. As you are lunging backward, raise your arms straight out to the sides until they're at shoulder level. Keep a slight bend in elbows and palms facing the ground. Pause for a second, and slowly lower the weights to your sides as you stand and return your right foot to the start position. Repeat with the left foot. That's one rep.

3. Spider Push-Up
Rep count: 15

A. Assume a push-up position with your arms completely straight. Your body should form a straight line from your ears to your ankles.
B. As you lower yourself toward the floor to perform a push-up, drive your right knee up to meet your right elbow, making sure to keep your foot elevated and your inner thigh parallel to the floor. Push yourself back up until your arms are straight and return your right leg to the starting position. Repeat with your left leg. That's one rep.

4. Bottom-Half Burpee
Time: 45 seconds

A. Start in a push-up position with hands shoulder width apart. Your body should form a straight line from your ears to your ankles.
B. Jump your feet up toward your hands, driving your hips to the ceiling. Land with your feet flat and outside your shoulders. Quickly jump your feet back to push-up position. Repeat as quickly as you can move your feet.

5. Dumbbell Chest Press With Hip Bridge
Rep count: 15

A. Grab a pair of dumbbells, and lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Hold the dumbbells above your chin, with your arms straight and your palms should be facing out.
B. Without changing the angle of hands, lower the dumbbells to the sides of your chest. Pause, then press the weights back to the start.

6. Dumbbell V-Up
Rep count: 15

A. Lie face up on the floor with your legs and arms straight. Hold a dumbbell in your hands, and keep your arms above the top of your head.
B. In one movement, simultaneously lift your torso and legs like you're trying to touch your toes. Return to the starting position.

7. Alternating Hi-to-Low Plank
Time: 45 seconds

A. Start in a push-up position with your hands shoulder width apart. Your body should form a straight line from your ears to your ankles. 
B. Bend your right elbow and then left, and rest weight on your forearms instead of on your hands. Pause for a second, and return to the push-up position by extending your left elbow and then your right. This is one full rep. Repeat.

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