The Official Prom Dress Workout
The Official Prom Dress Workout
Sweat Time: —
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WORKOUT DETAILS
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,
Cassey
69 thoughts on “The Official Prom Dress Workout”
There are 69 comments posted by our users.
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
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 🙂
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?
thanks
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 ???
Getting ready for Prom at the end of April. Need to get in shape! Starting the treadmill workout once I recover from Mono 🙁
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..
Hey guys, does “inc: 15” mean a 15 degree incline?
yes. like increase to 15
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?
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.
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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!
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! 🙂
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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.
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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.
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!!!
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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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!
im using this as motivation for junior prom 🙂
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 😀
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!
Where did she get the halter dress from?
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!
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 missguided.uk and I know I am going to be a knockout! Thanks so much for all the confidence inside and out!!!
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! 🙂
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?
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!
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 ^-^
I think you could also call this one the “wedding dress” workout. Or you should make one..that would be great!
I’ll be using this for my wedding this coming November 🙂 Thank you for everything!
I love this workout!!
Im too old for prom, but have a valentines day -strappy dress date with my husband :):)
Hey Cassie,
do you think you can do a printable for this workout so we can bring it to the gym after the treadmill!?
I love this workout!! Love the pilates style 🙂
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.
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!
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!
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!
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 🙂
https://healthyrevelations.wordpress.com/2013/02/07/healthy-white-chocolate-peanut-butter-breakfast-milkshake/
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!
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!
Thank you! I’m feeling a lot better now 🙂
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!
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!!
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
Amber
Thanks for another great work out, Cassey! Loved the music selection. Would you consider doing a Lindsey Stirling song (like Shadows- https://www.youtube.com/watch?v=JGCsyshUU-A) in a future workout? 😀
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?!?! 😀
hey cassey 🙂
if the treadmill won’t go up any higher than 10% is it better to up the pace with lower incline?
thanks
x
can’t wait to try this! i want to look fab for prom 🙂
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
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
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
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!