Wedding Gown Ready

01/03/2014

Now that Monica Morera is officially a bride to be, she's back on the burn workouts! Here is the WGR workout she did with Grace Aguado:

Friday, 1/3/14
Burn Baby Burn
1. adductor, 60lb x 20 reps + 20 pumps x 3 sets
2. dumbell (DB) plie deadlift, 35lb x 18 reps x 3 sets
3. stability ball (SB) weighted crunch, 4 kg kettlebell x 25-35 reps x sets http://www.youtube.com/watch?v=-HhVf2-XbVg
4. SB reverse crunch, body weight (BW) x 25-35 reps x 3 sets
5. side plank, BW x 15 - up and hold for 3 sec x 3 sets
6. cable torso rotation, 15 lb x 25 reps x 3 sets
7. SB saw, BW x 15 reps - hold out 3sec x 3 sets
8. Airex pad double crunch, BW x 25-35 reps x 3 sets
9. slide board oblique crunch, BW x 25-35 reps x 3 sets

superset 1-2, 3-4, 5-6, 7-8 and then do 9 with 30-60 sec rest in between!

Happy New Year!!!

Monica Morera doing weighted stability ball crunch. We use a 10-20 kettlebell.

11/22/2013

Friday 11/22/13
Wedding Gown Ready™ Daily Workout
Burn Baby Burn!
1. BOSU squat + dumbbells side raise, 7-12 lb X 12-18 reps X 3 sets
2. bar high pull, 25-35 lb X 10-15 reps X 3 sets
3. med. ball overhead toss, 8-12 lb X 8-15 reps X 3 sets
http://youtu.be/SljdW4wOD3k
4. jump pull-ups, body weight X 4-10 reps X 3 sets
5. medicine ball burpees, 8-12 lb X 6-12 reps X 3 sets
6. hanging ab crunch, body weight X 15-30 reps X 3 sets
7. TRX back fly, body weight X 12-20 reps X 3 sets
8. T-bar close-grip row, 20-35 lb X 10-15 reps X 3 sets
9. jump rope, body weight X 30-90 seconds X 3 sets
10. stability ball wall squat, body weight X 12-18 reps X 3 sets
11. bar squat, 55-75 lb X 10-15 reps X 3 sets
12. consecutive high jumps, body weight X 8-12 reps X 3 sets
do 1-3, 4-5, 6-9, and 10-12 as supersets if you can

"Prepare to be Amazing!" - Wedding Gown Ready™

Get sexy shoulders!

11/20/2013

Wednesday 11/20/13
Wedding Gown Ready™ Daily Workout
lower body
1. cable single leg standing hip abductor, 10-20 lb X 15-25 reps X 3 sets http://youtu.be/1xRRPW3lUfo
2. assisted pull-up and dip single leg hip extension, 50-80 lb X 12-25 reps X 3 sets
3. bar walking lateral lunge and squat, 35-55 lb X 12-18 reps X 3 sets
4. Pilates ring glute bridge and adduction, ring X 10-15 reps each X 3 sets
5. bar plie squat, 65-85 lb X 10-18 reps X 3 sets
6. plie squat jumps, body weight X 6-12 reps X 3 sets
7. smith machine bo**ie kick, 5-15 lb X 12-25 reps X 3 sets
8. dumbbells diagonal walking lunge, 12-25 lb X 12-18 reps X 3 sets
9. TRX single leg burpee, body weight X 6-12 reps X 3 sets
do 1-3, 4-6, and 7-9 as supersets if you can

"Prepare to be Amazing!" - Wedding Gown Ready™

Do this single side hip abductor exercise to target your entire lateral hip and thigh. Keep your stationary side still to enhance the effect on the moving si...

11/12/2013

Tuesday 11/12/13
Wedding Gown Ready™ Daily Workout
chest and back
1. wide grip assisted dip, 65-40 lb X 12-18 reps X 3 sets
http://youtu.be/5GrNPwpotvw
2. TRX single arm close-grip row with rotation, body weight X 12-20 reps X 3 sets
3. bar incline chest press, 25-45 lb X 12-18 reps X 3 sets
4. cable reverse-grip pulldown, 40-55 lb X 12-18 reps X 3 sets
5. dumbbell alternating straight chest press (start with arms extended), 12-17.5 lb X 12-15 reps X 3 sets
6. Matrix (machine) wide-grip row, 25-40 lb X 12-18 reps X 3 sets
7. cables incline chest fly, 10-20 lb X 12-18 reps X 3 sets
8. stability ball T, 3-5 lb X 10-15 reps X 3 sets
do 1-2, 3-4, 5-6, 7-8 as supersets if you can

"Prepare to be Amazing!" - Wedding Gown Ready™

Your toned chest will look amazing in your sweetheart wedding gown!

11/08/2013

Friday 11/8/13
Wedding Gown Ready™ Daily Workout
back and shoulders
1. Matrix (machine) lat pulldown, 40-55 lb X 12-18 reps X 3 sets
2. ViPR cylinder lift with forward push, 4-8 kg X 8-15 reps X 3 sets http://youtu.be/2BTijVKXaPk
3. bar reverse-grip bent-over row, 35-55 lb X 12-18 reps X 3 sets
4. smith machine overhead press, 5-15 lb X 12-18 reps X 3 sets
5. kneeling cable close-grip pulldown, 40-55 lb X 12-18 reps X 3 sets
6. dumbbells alternating side raise, 5-8 lb X 16-30 reps X 3 sets
7. Matrix (machine) wide-grip row, 25-40 lb X 12-18 reps X 3 sets
8. cables rear delt fly, 2.5-7.5 lb X 12-18 reps X 3 sets
do 1-2, 3-4, 5-6, and 7-8 as supersets if you can

"Prepare to be Amazing!" - Wedding Gown Ready™

Your shoulders will look amazing in your spaghetti straps wedding gown!

11/07/2013

Thursday 11/7/13
Wedding Gown Ready™ Daily Workout
lower body
1. Matrix (machine) glute, 15-40 lb X 12-25 reps X 3 sets
http://youtu.be/Zn2WkF034ro
2. step single leg dumbbell backward lunge, 12-20 lb X 12-18 reps X 3 sets
3. single leg lateral line hops, body weight X 8-15 reps X 3 sets
4. stability ball glute torso extension, body weight X 10-15 reps X 3 sets
5. bar squat, 55-75 lb X 12-18 reps X 3 sets
6. consecutive vertical jumps, body weight X 8-15 reps X 3 sets
7. machine hip adductor, 50-75 lb X 12-25 reps + 12-25 pumps X 3 sets
8. Pilates side kick circles + internal and external rotation, body weight X 20 circles in and out + 10 internal and external rotation X 3 sets
9. stiff-leg deadlift, 35-55 lb X 10-15 reps X 3 sets
do 1-3, 4-6, and 7-9 as supersets if you can

"Prepare to be Amazing!" - Wedding Gown Ready™

Showcase your bottom in your mermaid wedding gown!

11/07/2013

Sorry dear WGR followers, discovered The Voice and been watching it. My top 3 are Jacquie Lee, Caroline Pennell, and Olivia Henken.

10/31/2013

Thursday 10/31/13
Wedding Gown Ready™ Daily Workout
shoulders and arms
1. front plank to push-ups, body weight X 10-20 reps X 3 sets http://youtu.be/tBZVhZfHnB8
2. dumbbells hammer curls, 10-15 lb X 12-18 reps X 3 sets
3. dumbbells side raise with torso rotation, 5-8 lb X 10-15 reps X 3 sets
4. bar biceps 21s, 15-25 lb X 21 reps X 3 sets
5. smith machine seated overhead press, 10-20 lb X 12-18 reps X 3 sets
6. bar upright row, 20-30 lb X 10-18 reps X 3 sets
7. bar lying triceps extension, 25-35 lb X 10-18 reps X 3 sets
8. chin-ups, body weight X 3-10 reps X 3 sets
9. reverse-grip cable triceps pushdown, 25-25 lb X 12-18 reps X 3 sets
10. TRX Y, body weight X 10-15 reps X 3 sets
do 1-3, 4-5, 6-7, and 8-10 as supersets if you can

"Prepare to be Amazing!" - Wedding Gown Ready™

Get your arms ready for your spaghetti straps wedding gown!

10/30/2013

Wednesday 10/30/13
Wedding Gown Ready™ Daily Workout
chest and back
1. stability ball bar chest press, 35-55 lb X12-18 reps X 3 sets
2. kneeling cable close-grip pulldown, 40-55 lb X 12-18 reps X 3 sets http://youtu.be/u9Vcaa57Zek
3. incline push-ups, body weight X 6-12 reps X 3 sets
4. bar reverse-grip cable row, 45-60 lb X 12-18 reps X 3 sets
5. slide board chest fly, body weight X 5-15 reps X 3 sets
6. Matrix (machine) lat pulldown, 40-55 lb X 12-18 reps X 3 sets
7. wide-grip assisted dip, 70-40 lb X 12-18 reps X 3 sets
8. dumbbells bilateral close-grip bent-over row, 12-20 lb X 12-18 reps X 3 sets
do 1-2, 3-4, 5-6, and 7-8 as supersets if you can

"Prepare to be Amazing!" - Wedding Gown Ready™

Wear your open back gown proud!

10/29/2013

Tuesday 10/29/13
Wedding Gown Ready™ Daily Workout
core
1. side plank with torso rotation, body weight X 12-20 reps X 3 sets
2. stability ball side crunch, body weight X 15-35 reps X 3 sets
3. cable lift, 20-45 lb X 12-20 reps X 3 sets
http://youtu.be/zE_Krgc_qI0
4. hanging ab crunch, body weight X 20-35 reps X 3 sets
5. stability ball saw, body weight X 12-20 reps - hold 3 seconds X 3 sets
6. airex pad double crunch, body weight X 15-25 reps X 3 sets
7. TRX pike crunch, body weight X 12-20 reps - hold 3 seconds X 3 sets
8. BOSU cross-over crunch, body weight X 15-25 reps each side X 3 sets
9. stability ball glute-torso extension with rotation, body weight X 6-10 reps each side X 3 sets
do 1-3, 4-6, and 7-9 as supersets if you can

"Prepare to be Amazing!" - Wedding Gown Ready™

The cable lift will trim your waist!

10/28/2013

Monday 10/28/13
Wedding Gown Ready™ Daily Workout
Burn Baby Burn!
1. bar push press, 25-45 lb X 10-15 reps X 3 sets
2. reverse-grip horizontal pull-ups, body weight X 6-12 reps X 3 sets
3. kettlebell swings, 20-30 lb X 12-18 reps X 3 sets
4. tuck jumps, body weight X 8-12 reps X 3 sets http://youtu.be/adsUWVMos8Q
5. bar walking alternating lunge, 25-45 lb X 20-30 reps X 3 sets
6. TRX wide-grip row, body weight X 12-20 reps X 3 sets
7. medicine ball sit-up to chest pass, 6-10 lb X 12-20 reps X 3 sets
8. lateral cone hops, body weight X 12-24 reps X 3 sets
9. (bar) power clean, 35-55 lb X 8-12 reps X 3 sets
10. TRX knee tuck to push-up, body weight X 6-12 reps X 3 sets
11. consecutive long jumps, body weight X 8-12 reps X 3 sets
do 1-4, 5-8, and 9-11 as supersets if you can

"Prepare to be Amazing!" - Wedding Gown Ready™

WGR Burn workouts will help you melt body fat away during and for hours after!

10/24/2013

Thursday 10/24/13
Wedding Gown Ready™ Daily Workout
shoulders and arms
1. seated dumbell arnold press, 8-12 lb X 12-18 reps X 3 sets http://youtu.be/bb8OFwY1YGM
2. low cables alternating biceps curl, 5-10 lb X 12-18 reps X 3 sets
3. rope kneeling triceps pushdown, 25-35 lb X 12-18 reps X 3 sets
4. dumbbell incline single arm shoulder side raise, 3-10 lb X 10-18 reps X 3 sets
5. chin-ups, body weight X 5-12 reps X 3 sets
6. dumbbell overhead triceps extension, 12-20 lb X 12-18 reps X 3 sets
7. bar front raise, 12-25 lb X 12-18 reps X 3 sets
8. rope hammer curl, 15-25 lb X 12-18 reps X 3 sets
9. bar close-grip triceps press, 25-45 lb X 12-18 reps X 3 sets
10. machine rear delt, 40-55 lb X 12-18 reps X 3 sets
do 1-2, 3-6, 7-10 as supersets if you can

"Prepare to be Amazing!" - Wedding Gown Ready™

Your shoulders will look amazing in your sweetheart wedding gown!