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Get Cocktail Dress Ready With This 15-Minute Workout

Posted on: by Wanita Nicol
cocktail dress workout

By Wanita Nicol, equipment sponsored by REBEL Elite Fitness

Go sleeveless, short and slinky with confidence.

You know that loose, floaty, hides-everything number you reach for as soon as the dress code calls for anything smarter than jeans? Well it’s time to retire the comfort smock and slip into something slinkier. “A bandage-style or lacy shift will show off toned curves,” says fashion guru Mari Groenewald. “Plus, if you want to grab the attention of your office crush at the end-of-year party, a sexy shift wins hands down over a floaty number.”

This workout combines fat-busting movements with strengthening exercises to tone your whole body – with emphasis on the wobbly bits around your butt and legs. Perform these moves as a circuit three or four times a week. For each exercise, do all required reps without rest, rest for up to a minute, then move on to the next exercise. Once you’re done, repeat the entire circuit for a total of three rounds. As you get fitter, decrease your rest time by 10 seconds. Always start with a quick warm-up — include shoulders, wrists and legs.

READ MORE: These 4 Outdoor Workout Myths Aren’t Doing You Any Favours

You’ll need: a step and a medicine ball (or any weighted object that’s easy to hold)

Watch one of our WH staffers perform the moves:

1. Step and Extend

Stand about 30cm behind a sturdy box or step, feet hip-width apart, holding a medicine ball at your chest. Place your right foot on the box. Keeping your upper body straight, step up onto the box, straightening your right leg and extending your left leg out and back. Pressing the ball out explosively as you extend your back leg. Pause, then reverse the movement to return to start. That’s one rep. Do 10 to 12, then repeat on the other side.

2. Donkey Kick

Start in push-up position, legs extended behind you, feet together, hands under your shoulders. Keeping your legs together, brace your core and glutes, then kick both legs up simultaneously, bending your knees to bring your feet towards your butt. Try to land softly on the balls of your feet, back in the start position. That’s one rep. Do 12 to 16.

READ MORE: Tone Up Quick With This Core Strengthening Workout

3. Calf Raise

Stand with your heels together and toes pointed out in a V shape. Slowly rise onto the balls of your feet. Hold for two seconds, then slowly return to start. That’s one rep. Do 10 to 15.

4. Quarter-turn Squat Jump

With feet shoulder-width apart, lower into a squat, arms straight down. Jump up explosively, swinging your arms overhead and rotating 90 degrees left in mid-air. As you land softly, immediately drop back into a squat. Reverse the movement to return to start. That’s one rep. Do 12 to 16.

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