Prom Workout


I'm dedicating this workout to Aarika which I have known since she was 2 or 3 and now she's 17 years old. I also have to give a shout out to Kandice who got accepted into Smith College and is also going to prom this year. Time does really fly, let me tell you. Update: Aarika and Kandice have both graduated from college now and are married and working in their chosen careers.

If you don't understand all of the exercises above, I'm providing the videos for each exercise below. My workout plan includes a combination of cardiovascular exercise, strength training, flexibility work, and a balanced diet. Here's a suggested workout plan to help you get in shape for prom:

Cardiovascular Exercise: Aim for at least 30 minutes of moderate to vigorous cardiovascular exercise most days of the week. This can include activities like brisk walking, jogging, cycling, swimming, or dancing. 
Try to vary your cardio workouts to keep them interesting and challenge different muscle groups.

Strength Training: Incorporate strength training exercises to tone and strengthen your muscles. Aim to work all major muscle groups including legs, arms, chest, back, shoulders, and core.

Bodyweight exercises like squats, lunges, push-ups, and planks are effective for building strength and can be done at home or at the gym.
Consider adding resistance training with dumbbells, resistance bands, or weight machines to increase intensity and build muscle.

Flexibility and Stretching: Include stretching exercises to improve flexibility and prevent injury. Stretching can also help you maintain good posture and range of motion.

Incorporate dynamic stretches before your workout and static stretches after your workout to improve flexibility and reduce muscle soreness.

High-Intensity Interval Training (HIIT): HIIT workouts are an efficient way to burn calories and improve cardiovascular fitness. These workouts involve short bursts of intense exercise followed by brief rest periods. 
You can incorporate HIIT into your routine with exercises like sprinting, jumping jacks, burpees, or high knees.

Balanced Diet: Eating a balanced diet is essential for fueling your workouts and promoting overall health. Focus on consuming a variety of nutrient-rich foods including fruits, vegetables, lean proteins, whole grains, and healthy fats.

Portion control containers

When you practice portion control, it allows you to provide your body with the exact amount of calories it needs for you to maintain your body weight. It will help you to watch what you are eating, which will help you with your health and weight loss.

If you tend to eat too much, try portion-control plates or meal-planning containers. They can be found on Amazon and you can buy them in bulk for weekly meal planning.  Portion control containers  Portion control plate

Stay hydrated by drinking plenty of water throughout the day, especially before, during, and after your workouts.

Rest and Recovery: Allow your body time to rest and recover between workouts to prevent overtraining and reduce the risk of injury. Aim for at least one or two rest days per week.

Prioritize getting enough sleep each night to support muscle recovery and overall well-being.

Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions or concerns. Additionally, listen to your body and adjust the intensity of your workouts as needed to ensure they are challenging but not overly strenuous. With consistency and dedication, you can get in shape and feel confident for prom!

Prom Workout Plan

Warm-up for 5 minutes do each exercise for 40 seconds with 20 seconds of rest between each exercise. Rest for one minute and repeat from the beginning. Do two to three sets and cool-down stretch at the end of the program.

Bear in mind that some of the links in this post are affiliate links and if you go through them to make a purchase I will earn a commission. Keep in mind that I link these companies and their products because of their quality and not because of the commission I receive from your purchases. The decision is yours, and whether or not you decide to buy something is completely up to you.


  1. Thanku.


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