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The Full Body Workout You Need This Thanksgiving Season

Carrie Bradshaw says that the “most exciting, challenging, and significant relationship of all is the one you have with yourself.” If you feel the challenge of prioritizing yourself throughout wedding planning, you are not alone. A smokin’ bridal bod can feel daunting amongst cake tastings, late-night seating charts, and future in-laws. That’s where Dallas-local Katherine Bahlburg of Bells and Barbells comes in. Each month, Bells and Barbells will guide us through a new workout tailored to wedding day worries.

Does anything derail sweating for the wedding like pumpkin pie and sweet potato casserole? Comfort food is upon us, and you may consider a holiday action plan. To assist with the carb-overload, Bells and Barbells provides us with a full body workout to ensure you get moving this season.

Fit and Fab for the Holidays

by Bells and Barbells

You will just need a pair of lightweight dumbbells for this workout. Complete 3-5 circuits of each exercise below.

Warm-Up

A shoulder tap plank to quick sprints to warm-up your full body.

  1. Start in push-up position with hands underneath your shoulders.
  2. Bring your left hand to your right shoulder and return back to plank position.
  3. Bring your right hand to your right shoulder and return back to plank position.
  4. Stand up from plank position and get in a jogging pose.
  5. Sprint in place for 80 quick steps, approximately 30-seconds, to complete one round.

Reps: 3 rounds total.

Tip: In plank, widen your feet stance to make the pose easier.

Shoulder Press

Standing overhead press with weighted dumb bells.

  1. Start with feet shoulder-width apart, knees slightly bent, and arms bent with dumbbells at shoulder length.
  2. Fully extend arms driving weights overhead.
  3. Return arms to starting position for one rep.

Reps: 10 reps

Tip: Keep your back stable ensuring not to bend it during the movement.

Roman Deadlift with Dumbbells

A hip dominant movement targeting the glutes and hamstrings.

  1. Start with feet shoulder-width apart with one dumbbell in each hand.
  • Start with your feet shoulder width apart and toes pointed straight ahead. While holding one dumbbell in each hand, Shrug your shoulders up and back. Tip: This is to make sure your shoulders are set and locked into place to avoid injury and also works to help you maintain a flatter back while performing the movement.
  • Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only be partially bent, and your weight should remain on your heels.
  • Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. (only let weights travel or knees or directly under knee caps, if you go lower your chances of your back bending is high) Maintaining a flat back and keeping your head inline with your spine is key. (Be mindful if you are tilting your head up aggressively when folding over)
  • When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.

 

  • Reps:
    • Please complete 10-15 reps for each round.

Plank Rows

Plank with single arm row.

  1. Begin in plank position with hands holding a dumbbell in each hand.
  2. Bend your left elbow up towards the ceiling feeling your shoulder blade slide towards your spine.
  3. Return the weight to the ground keeping your neck long and energized.
  4. Repeat this movement on your right side for one rep.

Rep: 20 reps

Tip: Throughout the movement, ensure your hips stay elevated and core and glutes remain engaged.

Bridge Chest Press with Dumbbells

Glute bridge with dumbbell chest press.

  1. Lay on your back with knees bent and feet plat on the floor. Hold a dumbbell in each hand at chest level.
  2. Raise your hips into a bridge by pressing your hips off the floor until your torso forms a straight line.
  3. While holding the bridge, press weights straight above your chest.
  4. Lower the weights back to chest level for one rep.

Reps: 12 reps.

Tip: Engage your glutes to ensure hips remain elevated during each rep. To increase difficulty, raise one leg and hold a single leg bridge while performing chest presses.

Moving Plank

Plank hold leading into rotating hip.

  1. Begin in plank position with hands directly beneath your shoulders.
  2. Hold plank for 30 seconds.
  3. After the hold, bring left knee to the outside of the left arm, pause for a moment, and then return leg to starting position.
  4. Repeat the same movement on right side for one rep.

Reps: 30 reps.

Tip: Keep your core tight to ensure body does not rock side to side. To make the move more difficult, start on your forearms instead of your hands.

Read more monthly workouts here and follow Bells and Barbells on Instagram for a weekly wedding workout. 

 

 

 

 

 

 

 

 

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