1 THE DRESS: SLEEVELESS THE MOVE: PUSH-UP RENEGADE ROW Why? It combines both a push and pull upper body exercise, which means that your triceps and biceps get the royal treatment. The core work is just a bonus!
Start in a high plank position holding a dumbbell in each hand, then bend your arms to lower your chest to the fl oor, elbows moving behind you rather than out to the sides, body in a straight line throughout.
Push up to the start, then row one dumbbell up to your side. Lower, then repeat the row on the other side.
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2 THE DRESS: BODYCON THE MOVE: GLUTE BRIDGE Why? No dress shows off your derrière like a bodycon, and no move targets the bum like a glute bridge. Try it weighted for serious glute gains.
Lie on the fl oor with your legs bent, feet close to your bottom.
Raise your hips up as high as you can.
Lower back to the ground.
Why? This two-in-one move has your pins sorted. The jump gets your calves working while the squat is great for toning your thighs.
Bend at your knees and hips to lower your bottom out behind you. Go as low as possible while keeping your heels fi rmly planted.
From this position, jump up as high as you can, then land softly and repeat.
4 THE DRESS: BACKLESS THE MOVE: BENT-OVER ROW Why? Baring your back calls for the bent-over row – an old but gold move to target the muscles in the back. Be sure to squeeze those shoulder blades tight with each row to really maximise the results.
Keeping a bend in your knees, hinge at your hips so your upper body is almost parallel to the fl oor, holding a dumbbell in each hand with arms extended towards the floor.
Squeeze your shoulder blades together as you row both the dumbbells up towards your sides, before slowly lowering.
5THE DRESS: CUT-OUT THE MOVE: 3-POINT RUSSIAN TWIST Why? You’ll feel way more confi dent showing offyour waist area after putting in the time with this challenging core, obliques and abs move.
Sit on the floor holding a kettlebell or medicine ball close, feet hovering above the fl oor, upper body slightly reclined.
Twist to the left, bringing the kettlebell towards the floor, then twist the other way.
Extend your body without your arms or legs touching the floor, taking the kettlebell overhead to the fl oor behind you.
Return to the start position.
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