TENZIN’S BRIDAL ARM WORKOUT Superset 1 • Dumbbell chest press (machine chest press as an alternative) • High chest-supported row (overhead low row as an alternative) Superset 2 • Lat pulldown • Dumbbell shoulder press (shoulder press machine as an alternative) Superset 3 • Dumbbell bicep curl (hammer curl as an alternative) • Dumbbell side raise Superset 4 • Dumbbell skull crusher (tricep kickback as an alternative) • Dumbbell front raise For each superset, perform the two exercises back-to-back, then rest for one minute. Complete three sets of 10 reps before moving on to the next superset. As you get more comfortable with the technique, you should be picking a weight that’s challenging for all 10 reps. If you’re short on time, focus on the first two supersets, as these will hit the major muscle groups of arms, shoulders and upper back, as well as being great for improving posture. The second two supersets can be performed if you have more time, to add further definition to the arms and shoulders. Tenzin tells us, “While it’s good to train hard and be intentional with your cardio, recovery is also important. Aim for seven to eight hours of sleep per night, prioritise proper nutrition, especially protein intake, and use additional recovery techniques like massage, sauna, cold plunges, stretching or yoga. “You can also implement nervous system regulation. Breathing techniques, spending time in nature, and socialising with loved ones can all help lower your cortisol, minimising your chances of exercise or wedding planning burnout.” FIND OUT MORE For hundreds of other free workout ideas, head over to puregym.com/free-workouts programme. Tracking the weight you lift and aiming to increase it by one or two kilograms per week will also help you make progress, something known as progressive overload. For optimal results, you want to train each muscle group or movement at least twice a week. The more sessions you can make, the more specific you can be with body part splits. But if you can only train twice a week and achieving toned arms is your main goal, opt for one upper body and one full body session. LIFT HEAVY Many are nervous to start weight training or prefer to only lift light weights, as there’s a common misbelief that it makes you bulky. It takes a lot of training and conscious effort for most people to visibly bulk up, so don’t be afraid to lift heavy weights and push hard in your sessions. This is what will build muscle tissue to achieve a toned look. DON’T FORGET ABOUT CARDIO While lifting weights will build muscle tissue, achieving a toned look also requires having a body fat percentage low enough to show muscle underneath, meaning a combination of muscle building and fat loss is often required. Include cardio in your training and adopt a moderate calorie deficit to help with fat loss. unsplash.com@kate_gliz Getty Images WELLNESS 83
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