The Official Prom Dress Workout

The Official Prom Dress Workout

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Hey POPsters!!!

Thought it’d be cool to plan a little in advance and create a prom dress workout for those of you guys who are getting ready for the big night this year! I can still remember my junior prom and senior ball like they were yesterday! Oh the stress of finding a date (if you don’t have a boyfriend or girlfriend), the pressure of finding a dress that you and your mom will like, and ahhh those darn expensive prom tickets, limo rides, corsages and boutonnieres, pre-prom dinner and professional pics – oh yeah! It adds up!

But you know what? The whole experience is so much fun and def a night to remember. Ha, you know what I remember? Not being able to walk after junior prom. My stilettos were so sky rocket high that dancing was excruciating. Oh jeez, if I could change one thing about that night, it’d be my shoes. Girls. Wear heels with a little platform. It will save you. Or get those foldable slippers to put in your purse just in case your feet start dying halfway through. Trust me. Do it.

Ah so anyway, back to the workout!!

This is a quick 12 min routine that will show you how to:

1. Sculpt your back and butt for that BACKLESS DRESS

2. Tone your legs for that SEXY MINI

3. Chisel sleek arms and shoulders for that HALTER

4. Flatten your abs for whatever you wear!


If you’re not following the calendar, I suggest you do this workout 3x a week paired with the Treadmill Shredmill routine (same day).

That should give you a solid hour that will burn burn burn and you will love it! As always, eat tons of veggies and drink lots of water. Remember that we not only are working out to look good…but to achieve true beauty and that irresistible glow, you need to feel confident. From the inside. When you are proud of yourself and your hard work, you will instantly walk with your shoulders back, your chest open, and smile infectiously. So seriously, don’t get bogged down if you don’t think you’re “there yet.” We are all on our own fitness journey and we are not striving for perfection, but for daily progress.

I’d love to know what you will be using this routine for! Prom? Wedding? Hot date? Haha. Tell me below what dress you’ll be wearing for your special occasion!!

Love you so much,


69 thoughts on “The Official Prom Dress Workout”

There are 69 comments posted by our users.

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  1. Vanessa says:

    How long before prom should I start this workout because I don’t want to start it, get an amazing body, have my body become accustomed to it and get right back where I started

  2. Ladydada says:

    Will this help in toning and removing cellulite?? And can you increase calf size or decrease ankle fat through this and the tredmill shredmill workout. Any help will be appreciated. Thank you

    By the way, this is a great blog i must say 🙂

  3. Ramrooom says:

    Hi Cassey,
    Help!!! i have a very slim calves: i never wear short skirts or dresses!!!
    How can i do to raise volume and to have bigger and sexy one???
    Is there any specific and efficient exercice to do? and what about diet?
    how much time does it take to have result?

  4. Ramrooom says:

    hi Cassey,
    how can i do to have bigger calves? i have slim ans unshaped ones: i never wear short skirts or dresses :((( Is there any specific and efficient exercise to do ???

  5. Madison says:

    Getting ready for Prom at the end of April. Need to get in shape! Starting the treadmill workout once I recover from Mono 🙁

  6. Suzanne says:

    When I did the second move, the one where your elbows touch and it’s for your chest, I didn’t feel it in my chest at all….just my shoulders..

  7. Anon says:

    Hey guys, does “inc: 15” mean a 15 degree incline?

    1. Suzanne says:

      yes. like increase to 15

  8. Stress says:

    Hi guys, if I follow this treadmill schedule wil my calves get bigger? Like is this the right type of jogging exercise if I have big calves?

  9. Tomboy says:

    School formal coming up. Seriously hard finding a dress that I would accept since i find it hard to like one. Found one at last but the chest area was too small TT.TT
    I have to start the hell all over again.
    Mum is currently forcing me on the treadmill but i find it too tiring and boring. but after seeing your routine. it seems fun and interesting. will defs try.

  10. gmail says:

    Hello there, You must have done a superb job. I’m going to definitely stumbleupon this as well as in my opinion suggest to friends and neighbors. Most likely they are taken advantage of your blog.

  11. Prom Corsage says:

    Thank you for sharing valuable information. Nice post. I enjoyed reading this post. The whole blog is very nice found some good stuff and good information here Thanks..Also visit my page

  12. Heloise says:

    Merci pour le partage, Je ne sais pas quoi dire à part
    que j’ai aimé lire cet article. Merci

  13. picture says:

    Awesome issues here. I am very satisfied to peer your post. Thank you so much and I am taking a look ahead to touch you. Will you kindly drop me a e-mail?

  14. moon says:

    Useful info. Fortunate me I found your website by accident, and I am surprised why this accident did not came about earlier! I bookmarked it.

  15. ther says:

    Usually I do not learn post on blogs, but I would like to say that this write-up very pressured me to try and do so! Your writing style has been surprised me. Thank you, quite nice post.

  16. cle says:

    You recognize therefore considerably in terms of this subject, produced me personally consider it from a lot of numerous angles. Its like men and women are not fascinated unless it’s something to do with Lady gaga! Your personal stuffs nice. At all times take care of it up!

  17. food says:

    It’s the best time to make a few plans for the longer term and it’s time to be happy. I’ve read this publish and if I may I want to suggest you some attention-grabbing things or suggestions. Perhaps you could write next articles referring to this article. I want to learn even more issues approximately it!

  18. Sam says:

    Thanks so much for this! I’m really glad I came across this. My birthday is right before prom so I’m trying to lose weight and get fit for both and this workout along with this website will really help me achieve my goal. Thank you again! 🙂

  19. thai says:

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  20. sun says:

    I do consider all of the concepts you’ve offered in your post. They’re really convincing and will certainly work. Still, the posts are very brief for novices. May just you please extend them a little from subsequent time? Thanks for the post.

  21. kery says:

    My brother suggested I may like this blog. He was once totally right. This publish actually made my day. You can not imagine simply how much time I had spent for this info! Thank you!

  22. mation says:

    Definitely consider that that you said. Your favorite reason appeared to be at the web the simplest factor to take into accout of. I say to you, I certainly get irked while folks think about issues that they plainly do not know about. You managed to hit the nail upon the highest and also defined out the whole thing with no need side-effects , people could take a signal. Will likely be again to get more. Thanks

  23. Justinah says:

    I wore 4 or 5 inch heels to Prom, but my group of friends managed to snag a spot in the corner where we left all our stuff, including our heels. Ya, I danced barefoot at Prom; wouldn’t change a thing.

  24. ther says:

    Pretty great post. I just stumbled upon your blog and wished to say that I’ve truly loved surfing around your weblog posts. After all I’ll be subscribing in your rss feed and I hope you write again very soon!

  25. bicycle says:

    You can definitely see your expertise within the work you write. The world hopes for even more passionate writers such as you who are not afraid to say how they believe. Always follow your heart.

  26. Kyla Coan says:

    Wow! My prom is just under a month away and this is going to be a life saver! I am wearing a high low dress that has a single strap and a natural waistline and I am so psyched to have this. Talk about feeling the burn!!!

  27. sand says:

    You can certainly see your expertise within the paintings you write. The sector hopes for more passionate writers like you who aren’t afraid to say how they believe. At all times go after your heart.

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    I {{leave|drop|{write|create}} a {comment|leave a response}|drop a {comment|leave a response}|{comment|leave a response}} {each time|when|whenever} I {appreciate|like|especially enjoy} a {post|article} on a {site|{blog|website}|site|website} or {I have|if I have} something to {add|contribute|valuable to contribute} {to the discussion|to the conversation}. {It is|Usually it is|Usually it’s|It’s} {a result of|triggered by|caused by} the {passion|fire|sincerness} {communicated|displayed} in the {post|article} I {read|looked at|browsed}. And {on|after} this {post|article} The Official Prom Dress Workout. I {{was|was actually} moved|{was|was actually} excited} enough to {drop|{leave|drop|{write|create}}|post} a {thought|{comment|{comment|leave a response}a response}} {:-P|:)|;)|;-)|:-)} I {do have|actually do have} {{some|a few} questions|a couple of questions|2 questions} for you {if you {don’t|do not|usually do not|tend not to} mind|if it’s {allright|okay}}. {Is it|Could it be} {just|only|simply} me or {do|does it {seem|appear|give the impression|look|look as if|look like} like} {some|a few} of {the|these} {comments|responses|remarks} {look|appear|come across} {like they are|as if they are|like} {coming from|written by|left by} brain dead {people|visitors|folks|individuals}? 😛 And, if you are {posting|writing} {on|at} {other|additional} {sites|social sites|online sites|online social sites|places}, {I’d|I would} like to {follow|keep up with} {you|{anything|everything} {new|fresh} you have to post}. {Could|Would} you {list|make a list} {all|every one|the complete urls} of {your|all your} {social|communal|community|public|shared} {pages|sites} like your {twitter feed, Facebook page or linkedin profile|linkedin profile, Facebook page or twitter feed|Facebook page, twitter feed, or linkedin profile}?|
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  32. Lina says:

    Are there any workouts with battleropes? I like to use battleropes at the gym to tone my arms and shoulders so I was wondering if any POPster had a workout for those! And Cassey youshould do a video on how the equipments at the gym works and some workouts for the equipment s!

  33. Emily says:

    im using this as motivation for junior prom 🙂

  34. Blogilateslover says:

    Hey! Do any of you guys know if this works with an olipticale? Or just the treadmill, I just got rid of the treadmill last week, ugh! Help! Thanks ya’ll, ya’ll have a wonderful day 😀

    1. JuneBug says:

      I don’t know if this specific workout can be done on an elliptical but she does have a workout that is similar that is made specifically for an elliptical. Just go to the section where is says “Printables” up at the top. Hope this helps!

  35. Meg says:

    Where did she get the halter dress from?

  36. Kayla says:

    Hi Cassey!
    I recently stumbled upon this blog, and I am in love! My boyfriend’s proposing on our Spring Break cruise (he’s bad at keeping secrets!) in FIVE WEEKS, so thank you thank you THANK YOU for having tons of amazing inspiring videos to get me in shape so I can look smokin’ hot in those bikini just-engaged pics. 🙂 You rock!

  37. Isabelle says:

    I love love loveeee all of your workouts! My husband is coming home from Afghanistan soonish (can’t say exactly when) and I have been doing your workouts and taking your advice religiously for the last 3 months! I have always been in shape, but I am in better shape than ever! I’ve lost 6 pounds and am now 5’7″ and 129 pounds!! For his homecoming I am wearing an above the knee, low cut bright red dress with shoulder pads from and I know I am going to be a knockout! Thanks so much for all the confidence inside and out!!!

  38. Emily says:

    I really liked this work out! I missed doing this yesterday, so, after my Treadmill Shredmill, I thought why not! Prom is coming up and I’m planning on wearing a strapless, so thank you for this video! Keep kicking my butt, Casey, please! 🙂

  39. Barbara says:

    Really enjoyed this workout! I can’t quite turn myself into a living pretzel like you do, though–bet I look rather amusing during that segment… And you should all hear the groans and complaints as I’m struggling to finish those last countdown exercises! Cassey, I need something low impact for my aerobic activity, as I have some joint issues that can cause me a great deal of pain if I am too tough on myself. What do you suggest?

  40. Kimberly says:

    Awesome, can’t wait to try it! I’m confident this will have me feeling awesome in my prom dress 🙂 I’ve been doing the sailor moon workout, total body and thigh killer bootcamps because I am dressing up for a convention next month and the results I’ve been seeing are ridiculous!

  41. Brianna says:

    My goodness! This vid is amazing! Haha one issue though is that I was eating Ben & Jerry’s Chunky Monkey ice cream while I was doing the arm exercises . . OOPS! Lol I’ll start good tomorrow ^-^

  42. Caroline G says:

    I think you could also call this one the “wedding dress” workout. Or you should make one..that would be great!

  43. sarah says:

    I’ll be using this for my wedding this coming November 🙂 Thank you for everything!

  44. I love this workout!!
    Im too old for prom, but have a valentines day -strappy dress date with my husband :):)

  45. Samia says:

    Hey Cassie,

    do you think you can do a printable for this workout so we can bring it to the gym after the treadmill!?

  46. I love this workout!! Love the pilates style 🙂

  47. Elina says:

    This is great workout! It is like all in one. ^_^
    I hope to look better in wedding dress with this work out when ever I going to be bride.

  48. Jessica says:

    I’m getting married in July and my fiance and I have made a promise to each other to start our marriage not only happy but healthy! I chose an amazing lace strapless mermaid dress. This treadmill workout is just what I have been looking for I cant wait to get to the gym and try it out!

  49. Queenie says:

    Thank you Cassey for another lovely workout!
    Hehehe, I am not going to prom but this workout sounds great for any occasion or even for no occasion. Just toning up all the body parts and looking sexy and fabu!

  50. Rachel says:

    Reading this post brought me back to going to the prom… I’m 34 now. But the way I didn’t expect this post to reach me was how you said working out and being strong helps your confidence. I had been keeping up with the January Calendar, but slipped the last week or so while preparing for an interview. And it felt like my confidence was slipping day by day. The interview did not go well, but was a good learning experience and I think I’ve learned a good lesson in not giving up on working out… even for a few days. Thank you, Cassey. Love ya!

  51. I’ve been making this breakfast shake everyday before your workouts. It tastes amazing and really gives me the energy to get through Feel Fab Feb 🙂

  52. Caroline says:

    Cassey, do you have any tips for shaking a cold? I just got antibiotics for my sinus infection today but I still feel awful and want it to go away so I can work out again. Any tips would be great!

    1. Caroline G says:

      Make sure you’re loading up on Vitamin C either by eating lots of fruit or by taking Airborne or something similar. Drink lots of water & get plenty of rest!

      1. Caroline says:

        Thank you! I’m feeling a lot better now 🙂

  53. Elena says:

    I’m following the calendar (which is amazing) so I’m hoping I can fit into an old dress from when I was fit for my birthday at the end of next month!

  54. Cryssy says:

    You look so beautiful in the prom dresses such an inspiration your body is perfection and your videos are amazing cannot express my love for you such a role model!!

  55. Amber Cobley says:

    Hi Cassey!
    I love your workouts! But I have a box bedroom (small) so I was wondering if you could do an ab workout which doesn’t involve a lot of space.

    Thanks x

  56. Sarah says:

    Thanks for another great work out, Cassey! Loved the music selection. Would you consider doing a Lindsey Stirling song (like Shadows- in a future workout? 😀

  57. Galina says:

    I took the second pair of shoes with smaller heels in case my feet die but the shoes I was initially wearing turned out to be comfortable enough. So during the night I changed my shoes just for fun. Then people who saw the photos were like OMG?!?! 😀

  58. Kati says:

    hey cassey 🙂

    if the treadmill won’t go up any higher than 10% is it better to up the pace with lower incline?



  59. Zia says:

    can’t wait to try this! i want to look fab for prom 🙂

  60. Liz says:

    Is it possible to start Treadmill Shreadmill a notch slower?
    Like instead of 6mph, do 5 or 5.5 and gradually make it to 6mph..?
    I guess I’m kinda scared to go on treadmills at speeds I’ve never been up to just yet XD

  61. Gabby says:

    Lucky for me, since I go to a super small high school (approx.150 students in the ENTIRE school, 5-8 in each class), all high school grade levels are allowed to attend prom, not just the juniors and seniors. I’m a junior now, so this April will be my third year going to prom. First year I wore a black dress, sophomore year I wore a white one, and this year I think I wanna go all out and do a super cute hot pink mini dress! 🙂

    Cannot wait to get home and do this prom dress workout, it looks fabulous! I love how you focus on all the main body parts that will be most shown at prom night. Also as I was watching this vid I realized that it’s as if you compiled all of my all time favorite Blogilates workout moves into one video! xD You just know me like that, Cassey, don’t you *wink* hahah.

    So thanks for this new workout vid and the inspirational message at the bottom. Lately I’ve been feeling down because I’m not getting super immediate results (but rather day-by-day progress) and so I read “We are all on our own fitness journey and that we are not striving for perfection, but just for daily progress” over and over again because I think I really needed to see that. 🙂 Yet again, Cassey to the rescueee when feeling unmotivated!!! 😀 hehe.

    As for the treadmill shredmill workout, I cannot cannot CANNOT believe I’m saying this buuuuut…… running on my treadmill is actually FUN when I follow the shredmill printout!!! So shocking. haha.

    Love you! <3
    ~ Gabby

  62. Dasa says:

    My sister’s wedding is in April so I hope I’ll look a little bit better than I look now 🙂 Thank you for all of your videos <3

  63. Katja says:

    I’m graduating this spring and I want to look better than I ever have looked, so I’ll be using this (and the calendar and my extra-cardio workouts which I do two to four times a week) to get to my goal. I’m so looking forward to summer and everything!