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Bridal Body-Sculpting Moves for Your Big Day

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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 Mandelberg (aka 'Kyle Wedding'), personal trainer and author of WeddingShape 28-Day Body-Sculpting Solution for Brides (available exclusively at WeddingShape.com) 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 6 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:
1 set of dumbbells
1 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 lower back. 
B. As you begin to stand up, raise hands above shoulders, with arms completely straight and palms facing in. Pause at the top and return the weights to the start position.

2. Dumbbell Curtsey Lunge with Shoulder Lateral Raise
Rep count: 15

A. Stand holding a pair of dumbbells at sides. Step backward with right leg and slowly lower body until front knee is bent at least 90 degrees. Aim right foot to land just outside of the width of left foot. Keep chest up and brace abs. 
B. As you are lunging backward, raise arms straight out to 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 sides as you stand and return right foot to the start position. Repeat with the left foot. That’s one rep.

3. Spider Pushup
Rep count: 15

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

4. Bottom-Half Burpee
Time: 45 Seconds

A. Start in a pushup position with hands shoulder-width apart. Body should form a straight line from ears to ankles.
B. Jump feet up toward hands, driving hips to the ceiling. Land with feet flat and outside shoulders. Quickly jump feet back to pushup position. Repeat as quickly as you can move 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 knees bent and feet flat on the floor. Raise hips so body forms a straight line from shoulders to knees. Hold the dumbbells above chin, with arms straight and palms should be facing out.
B. Without changing the angle of hands, lower the dumbbells to the sides of 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 legs and arms straight. Hold a dumbbell in hands and keep arms above the top of head.
B. In one movement, simultaneously lift 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 pushup position with hands shoulder-width apart. Body should form a straight line from ears to ankles. 
B. Bend right elbow, and then left, and rest weight on forearms instead of on hands. Pause for a second, and return to the pushup position by extending left elbow and then right. This is one full rep. Repeat.

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