Little Black Dress 👗 Workout

Whether you workout at home or the gym this little black dress workout will get your body toned up and

ready for that special event.

If you have a special occasion and some time to get it together then this workout is for you.  I also created a workout for someone with a gym membership as well as someone who workouts out at home.

Either way – start this workout 4 weeks before your major event and perform 3 times a week and you should be stunning in that little black dress.

Let me say – don’t neglect nutrition.  It’s actually  more important than the workout and yours must be on point in order to fit that slinky black dress.

As always, here are a few tips to help you as you begin your workout.

Warm up 

Always warm up for 5 to 10 minutes before your workout.  It not only helps loosen up tight muscles and get the blood flowing but it helps prepare your mind for what’s to come.

Self massage such as self myofascial release (SMR) and stretching are general warm up options or you can perform specific warm ups for the body part you are about to work.

Workout Instructions

Follow the number of sets based on whether you are doing the home or gym workout in the graphics below.  Just know if you are working out at home, you have higher volume so prepare your mind.

Snap a pic of you in your little black dress and tag me on Instagram | FemmeFitaleFitClub, Twitter | DSTPRL or Facebook | FemmeFitaleFitClub

Tag me

When you try this workout make sure to tag me on Instagram @FemmeFitaleFitClub with the amount of calories burned and your gym selfie.  Use hashtag #LittleBlackDress

Little Black Dress Workout (Home Workout)

4 Sets of 15 Reps Each

Equipment needed:

• Dumbbells
• Bar

Exercises

1.  Bent over rows
2. Rear delt flyes
3. Inverted rows
4. Tricep dips
5. Reverse dumbbell lunges
6. Single leg glute bridge (left then right)
7. Weighted glute bridge
8. Alternating heel touches
9. Bird dogs

Little Black Dress Workout (Gym Workout)

4 Sets of 12 Reps Each

Equipment needed:

• Dumbbells
• Bar
• Cable machine
• Swiss (exercise) ball
• Barbell

Little Black Dress Workout (Gym Version)

1.  Wide grip lat pull downs
2. Lateral dumbbell raises
3. Machine assisted pull ups
4. Assisted triceps dips
5. Reverse dumbbell lunges
6. 1-arm dumbbell preacher curl (left then right)
7. Barbell hip thrusts
8. Seated hamstring curls
9. Exercise ball Russian twists

Rest 2 minutes and repeat.

Disclaimer

Before starting any new exercise plan consult with your physician.  Know your limits and participate at your own risk.

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