The Fabulous Five: Smokin' Hot Cocktail Dress Workouts

By Linda Copeland

Make the most of your assets, and look your best, with one of our cocktail dress workouts. Have an Oscar, Emmy, or Citizen of the Year Award to pick up? Just got a hot date to the prom? Meeting your boyfriend’s ex at a family wedding? Going to your (yikes!) 25-year high school reunion? These workouts were inspired by some of my favorite clients and the occasions (and dresses) that motivated them.

First, pick out a dress that showcases your best assets. (You know what they are!) Then do the workout program for your type of dress. For best results, start four to six weeks before the big event, and perform the workout 2 to 3 times per week. When the big day rolls around, you’ll be looking lean and mean and ready to make your big entrance.

I know you’ve heard this before, but I’m going to say it again: You can “spot tone” your muscles, but you can’t “spot reduce.” A thick body fat layer will hide your muscle definition. This fat “belongs” to the whole body, not just to the muscles underneath it. Just as you can do hundreds of ab crunches and still have fluff on top of your rock-hard abs, you can do hundreds of arm curls and still have fluff on top of your rock-hard arms.

If this is your problem, there is a solution: Tap into your fat stores with 30-45 minutes of cardiovascular exercise, such as walking, biking, stair-stepping, rowing, or an elliptical trainer, 3 times per week. For best results, alternate intervals of higher exertion with intervals of moderate exertion within your workout. Many machines have an “interval” program for this purpose.

If you’re already doing this, or more, keep up the good work. If not, now is a great time to start. Watch your food and beverage intake, too—those impromptu trips to the coffee bar add up. Remember, you’re in training for an important event!

How to Perform These Workouts

Begin with a 5-minute walk or warm-up on any cardio machine (bike, treadmill, elliptical, stepper, etc.)
Superset Workouts: In each superset, perform one set of exercise A, then immediately perform one set of exercise B. Rest/stretch one minute, then repeat. Do a total of 2-3 sets per exercise pair.
Giant Set Workouts: In each giant set, perform one set of exercise A, then one set of exercise B, then one set of exercise C. Rest/stretch one minute, then repeat. Do a total of 2-3 sets per exercise trio.
Note: I have not provided descriptions of common exercises; however, they may be found in most books on strength training. Descriptions are given for exercises that may be unfamiliar. If you have any questions about how to perform these exercises, please consult a certified fitness professional in your area, or email me (my contact information is listed below).
Use a weight that brings your muscles to fatigue within the prescribed rep range. For some exercises, such as lunges, beginners should use no weights. Work on completing all reps with balance, good control, and proper form before adding weight to the mix!
Lift the weight (or your body weight) to a count of 2; pause and lower to a count of 4, unless otherwise specified.
When you’ve completed all of your exercises, finish by stretching the muscle groups you’ve worked. Most strength training books contain stretches for the major muscle groups, and many gyms have stretching posters for your information.
Feel free to combine an upper-body workout with a lower-body workout, if your dress requires it. These can be done on the same day or on alternating days. However, you shouldn’t work the same muscle groups with weights two days in a row. (Cardio is OK, however.)
Not all exercises are appropriate for everybody. Please be sure to check with your personal physician before starting any exercise program.
If you have any health condition, movement restriction, or prior surgery that may affect your ability to perform these or other exercises, this is not the time to take your advice from a do-it-yourself article! Do your body a big favor and consult with your physician or a licensed physical therapist.

Cocktail Dress Workout 1: Spaghetti Straps or Strapless

This workout targets the chest (pectorals), upper back (lats, rhomboids), and arms (biceps, triceps). Toning the pectorals will help you hold that dress up, and if you’re “cleavage challenged,” can give the appearance of more cleavage. Sculpting the upper back will balance your physique and improve your posture. And of course toning the arms will complete your sizzling strapless look.

Superset 1A: Dumbbell Pec Flye (8-12 reps)
Superset 1B: Dumbbell Incline Press (8-12 reps)

Superset 2A: One-Arm Dumbbell Bent-Over Row (8-12 reps per side)
Superset 2B: Lying Dumbbell Pullover (8-12 reps)

Superset 3A: Standing Dumbbell Biceps Curl 21’s (21 reps):
Perform 7 bottom-half-reps (curl dumbbells to about 90 degrees, the bottom half of your range of motion), then 7 top-half-reps (starting at 90 degrees, work at the top half of your range), then 7 full range reps
Superset 3B: One-Arm Dumbbell Triceps French Press (standing or seated, 8-12 reps per side)

Cocktail Dress Workout 2: Halter or Backless

This workout focuses on the muscles of the shoulders (deltoids, trapezius, rotator cuff), back (latissimus dorsi, rhomboids), and arms (biceps, triceps). Prepare to show off your hard work in that sexy halter or backless dress.

Superset 1A: Lat Pulldown to the Front (8-12 reps)
Superset 1B: Dumbbell Upright Row (8-12 reps)

Superset 2A: Dumbbell Shoulder 21’s (21 reps):
Perform 7 reps of rear deltoid (reverse) flyes, then stand tall and do 7 reps of lateral raises, then 7 reps of front raises, performed with no rest in between exercises
Superset 2B: Dumbbell Concentration Curls (8-12 reps)

Superset 3A: Dumbbell External Shoulder Rotation (sidelying, use light weight, 10-15 reps per side)
Superset 3B: Triceps Dips on Bench (8-15 reps or to fatigue)

Cocktail Dress Workout 3: Sexy & Short, Sexy & Slitted

This workout emphasizes the legs and buttocks (glutes), accentuating the definition between the front of the thigh (quadriceps) and back of the thigh (hamstrings). It also tones and defines the calves. Put on your dancing shoes and get those legs in the spotlight!

Giant Set 1A: Dumbbell Walking Lunges (10-15 reps per side, alternating legs; beginners use no weights)
Giant Set 1B: Machine Leg Extension (Knee Extension) (10-15 reps)
Giant Set 1C: Plie (Ballet) Squats (10-15 reps, beginners use no weight)

Giant Set 2A: Dumbbell Bent-knee Deadlift (10-15 reps)
Giant Set 2B: Machine Leg Curl (10-15 reps, seated or lying)
Giant Set 2C: Dumbbell Single Leg Standing Calf Raise (10-15 reps per side)

Cocktail Dress Workout 4: Tight through the Booty

This workout targets the buns, for a smooth, tight, toned look. Wouldn’t you like to give up those asphyxiating control top pantyhose and bionic undergarments for a naturally toned rear? I thought so!

Superset 1A: Dumbbell Stationary Lunge, front foot elevated on step (10-15 reps per side, beginners use no weight and step is optional; bend knee no more than 90 degrees)
Superset 1B: Body-Weight Jump Squats (10-15 reps)

Superset 2A: 4-point Kneeling Hip Extension (10-15 reps per side)
Kneeling on hands and knees, tuck a 2-5 lb. dumbbell (optional) into the crook of one knee and hold it there; lift leg up & back from the hip joint, keeping weight secure; squeeze glute, lower & repeat.
Superset 2B: 4-point Kneeling Hip Abduction aka “Doggy Fire Hydrants” (10-15 reps per side)
With weight tucked behind knee as above (optional), lift leg up & out to the side from the hip joint, keeping weight secure; pause, lower, & repeat.

Superset 3A: Superman, lying on step (10-15 reps, step is optional)
Superset 3B: Bridging on mat (10-15 reps)
For more challenge, do 1-leg bridges with uninvolved leg pointed toward ceiling.

Cocktail Dress Workout 5: Form Fitting All Over

This total-body program works a bit of everything, with special emphasis on the torso or “core” muscles (chest, back, abs, glutes). If your dress fits snugly through the torso, this workout will smooth things out.

Giant Set 1A: Push-ups (on knees or toes) (10-15 reps, or to fatigue)
Giant Set 1B: Dumbbell Squat, Curl, and Overhead Press (10-15 reps)
Begin in a squat, with dumbbells in both hands, palms facing your sides. As you rise up out of the squat, bend the elbows to perform a hammer curl, then press both dumbbells overhead. Reverse the motion to return to the starting position. It helps to do an up-up, down-down count with this exercise.
Giant Set 1C: Bicycle Crunches (15-25 reps per side, alternating)

Giant Set 2A: Dumbbell Bent-over Rear-Delt Row (10-15 reps)
Standing, holding two dumbbells with palms toward thighs, hinge forward from the hip joint, maintaining neutral spine (no rounding or hunching, stick your butt out!) Squeezing shoulder blades together, pull dumbbells up & out wide alongside the shoulders; squeeze, return to start position.
Giant Set 2B: Alternating Lunges with Torso Twist (10-15 reps per side)
Holding one dumbbell in both hands, step out into a lunge, rotating through the waist towards the side of the lunging (front) leg; return to start; repeat on other side for 1 rep.
Giant Set 2C: 4-Point Kneeling Opposite Arm/Leg Raises aka “Pointer Dogs” (8-12 reps per side)
Kneeling on hands and knees with a neutral spine, lift the right arm and left leg; pause and hold your balance; return to start. Switch to the opposite sides to complete 1 rep.

Conclusion

Many people begin a lifetime of fitness with one special, highly-motivating occasion. Why not seize the moment and get your body ready? You’ll feel good, look great, and set a great example for your friends and family. Better yet, pick out your cocktail dresses and work out together—you’ll multiply your fun and rise to any occasion!

About the Author:

Linda Copeland is an ACE Certified Personal Trainer and Clinical Exercise Specialist. She owns Breakthrough Fitness, a personal training studio located in Upper Marlboro, MD. For more information, visit her website at http://www.breakthroughfitness.com or

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The Fabulous Five: Smokin' Hot Cocktail Dress Workouts

By Linda Copeland

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