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The "Rock The Dress" training program for women who want to look great in any dress

Das “Rock The Dress“ Trainingsprogramm für Frauen, die in jedem Kleid toll aussehen möchten

The "Rock The Dress" training program for women who want to look great in any dress

Every woman wants to feel confident when she goes out on the town. Get ready to turn men's heads with the "Rock The Dress" training program.

If you're looking for a workout program to help you feel confident in any outfit, your search has come to an end. These workouts use supersets to keep your heart rate up - and help you burn fat and calories - and get you working hard and building muscle in a repetition range of 8 to 12 reps. These are all the ingredients you need for an amazing fat-burning, muscle-building workout.

In this workout you will work your shoulders, core, arms, glutes and legs. Time is money and this workout wastes no time. Move quickly from exercise to exercise during a superset and rest 45 seconds between supersets. Incorporate these full-body workouts into your current training program once or twice a week to reach your fitness goals faster than ever before.

The training session

Superset 1:

  • Lat pulldown: 4 sets of 8 to 10 repetitions
  • Side raises: 4 sets of 8 to 10 repetitions

Superset 2:

  • Pull-ups: 4 sets of 8 to 10 repetitions
  • Dips on two weight benches with additional weight: 4 sets of 8 to 10 repetitions each

Superset 3:

  • Reverse lunges on a step with the barbell in front of the body: 4 sets of 8 to 10 repetitions each
  • One-arm Scott curls: 4 sets of 8 to 10 repetitions

Superset 4:

  • Barbell hip thrusters: 4 sets of 8 to 10 repetitions each
  • Leg curls with a training ball: 4 sets of 8 to 10 repetitions

The exercises:

Lat pulldown

When doing lat pulldowns, you should keep your torso reasonably still and keep forward and backward movements of the upper body to a minimum. Grasp the bar, pull your shoulder blades back and concentrate on activating your back muscles. You can increase the weight with each set as long as you feel safe.

Is your grip weakening? Then try grip aids. These allow you to focus more on your back muscles and less on limiting factors such as grip strength and forearm strength.

Side raises

When performing side raises, focus on the correct form of the exercise and less on the use of heavy weights - you don't need a pair of super heavy dumbbells to feel a burn in your muscles when performing this exercise. Keep the movements controlled and use a slow and steady pace for both the upward and downward movements.

Tip: Support your bottom against a wall or the vertical backrest of a bench while performing side raises to prevent unnecessary movement of the torso and keep the focus on the shoulder muscles.


When performing pull-ups, concentrate on moving your shoulder blades down and engaging your latissimus before you start the actual movement. Don't be surprised if this exercise really challenges you in terms of energy. Your biceps are used as secondary muscles in this exercise, which means you will get a lot out of this exercise.

If you don't have a training partner or access to a machine that supports the upward movement, you can use the rest-pause method for this exercise if necessary - pause briefly if you can't do any more and then continue your set.

Dips on two weight benches with additional weight

This exercise will really challenge your triceps, which will stand out when you look great in a dress. As you lower yourself down at a slow and controlled pace, make sure your tailbone stays as close to the weight bench behind you as possible. The goal is to go down until your upper arms are parallel to the floor.

Reverse lunges on a step with the barbell in front of your body

Keep the barbell close to your body while performing this exercise. Make sure you perform the step backwards in a slow and controlled manner. Keep your spine straight, shoulder blades back, torso upright and latissimus tight. Perform all repetitions with one leg first before switching to the other leg.

If you don't feel confident with this exercise, you can start with the variation on a straight surface without a step instead and work your way up later.

One-arm Scott curls

Performing scott curls with one arm allows you to fully focus on the biceps and the mind-muscle connection. Perform this exercise slowly and cleanly. The tempo should be the same for the upward and downward movement. Perform all repetitions for one arm first before moving on to the other arm. Be careful not to bend your wrist during the exercise. If you need a wrist brace to keep your wrists stable, you should use one.

Barbell hip thrusters

In the starting position of this exercise, your feet should be shoulder-width apart, your knees should be bent to 90 degrees and your toes should be pointing slightly outwards. At the highest point of the movement, you should feel a full contraction of the gluteus muscles.

Leg curls with an exercise ball

During the curl movement of this exercise, keep your hips high and your heels on the ball as you pull it towards you as far as possible. Try to move your heels up to your hips before moving the ball away from your body again. Lower your hips and start the next repetition.

Tip: Find a resistance band that allows you to push your knees outwards so that they are hip-width apart throughout the exercise. Place this band about 5 centimetres above your knees. This allows you to push your knees outwards during the exercise, making this a fantastic exercise for the glutes and hamstrings.

By Stephanie Smith

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