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Christmas Strong Workout

This week I received an email from Shelly (as I affectionately call her) declaring, in horror, that she has a Christmas function coming up, and may have to wear SPANX to fit into that LBD (little black dress for those not in the know!) and was there anything that I could suggest she do to help her out of this predicatment.

My solution was multi-faceted, as is most solutions.

Firstly, there is nothing wrong with wearing SPANX, and it can be a huge confidence booster to women determined to look fabulous on their big night out.


Starving herself was not going to be on the recipe for success, strength was!


And lastly, because it is the season of merriment, I think people should enjoy this time without guilt or remorse. It is ok to indulge, and I am not one of those narrow-minded people that believe home-baked goods and copious amounts of alcohol are not going to pass people lips. If you keep your eye on other goals like keeping hydrated, adequate sleep, moving well and keeping your stress down, then your indulgences are going to be easier to reign back in once the festivities subside.

Bearing all this in mind, I thought I would provide Shelly with a wee workout that she can do in around 25 mins to make her look and feel like a goddess.

LBD Goddess Workout

Equipment required:

Ultimate Sandbag (of course, we are DVRT Masters after all!) – here I am using a core bag.


pull-up bar


Format – pyramid

first round 8 reps

second round 10 reps

third round 12 reps

fourth round 10 reps

last round 8 reps



Ultimate Sandbag Training Lateral Bag Pulls or Broken Plank Bag Pulls

by bending the knees and tucking under the knees you will engage even more core activation

Ultimate Sandbag Training MAX Lunge with Around-The-World

as well as being a multi-planar, anti-rotational, functional movement exericise, this one is just damn SEXY too

Single Arm Kettlebell Swings

use a moderate to heavy weight bell either alternating arms or performing all reps on one arm before switching, squeeze your butt actively here – (that should be your mantra in life – keep that butt squeezed)

Single Arm Hangs

You must must must, have a strong activation in your lats, shoulders, serratus and core to allow yourself to hang, if this isn’t happening yet, stick with a double arm hang. Hold this for as along as possible on each side

-rest as required before moving onto the next round.


Enjoy this DVRT workout? Find at more at Amanda’s site (Fit N’ Chips)