Category Archive: Abs

  1. The Hotel Room Gladiator Workout

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    The Valslide was recently featured by Women’s Health in their “Stay Fit While You Travel” segment on The Today Show…  which planted the seed for me to create The Hotel Room Gladiator Workout.

    This short and sweet workout is a powerhouse and a perfect demonstration of what makes the Valslide such an effective tool… the variety and room for creativity it adds to your workout is mind-boggling… and you can do all of this in a very small space.

    This workout contains a nice booty-frying circuit to get moving and goes directly into The Bum Smile Series…. a sequence of exercises targeting the hips and butt… especially the area where the glutes ties into the hamstrings  Adding a reach and slight forward lean to the Valslide Reverse Lunge creates a really interesting… ‘effect’… that just hurts so good. 🙂

    After that, you’ll enjoy  a nice course of “Holy Smokes” abs… topped off with the newest exercise coming out of the Valslide Labs: “The Don’t Slide Sled.”

    You must see this.

    All you need is your Valkit for Travel. (Or the components it contains… Valslides and Valband.)

    As you’ll see in the video, using a new Valband adds a whole new level of OMG to your butt exercises…  so if you’ve been using yours for a while, you might consider grabbing a new one.

    The workout was designed to be short, sweet and and workable with very little space…  so it’s perfect for hotel rooms.  But that also means it’s perfect for your living room…

    Here’s the workout:

    Valband Side-to-Sides – 20 reps
    Valband Tick-tocks – 20 reps
    Valband Step-backs – 20 reps

    Valslide Reverse Lunge w/ reach – 20 reps – Up-tempo
    Valslide Side Lunge – 20 reps

    Valslide 1-arm Slide – 10 each side
    Valslide Buckle-Ups – 10 each side
    Valslide Mountain Climbers (alternating tempo) – 10 each side
    The Don’t Slide Sled – 10 each side

  2. A Fun, Beachy Travel Workout

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    Valslide Meets Renegade, Part 2: A Fun, Beachy End of Summer Workout

    Superstar fitness coach Jen Ferruggia is back with part 2 of the Valslide Meets Renegade Series.

    This time, with a super fun, down ‘n dirty, beachy workut you can do anywhere.

    jason ferruggia

    If you don’t know Jen, she is married to one of THE rockstars of the fitness industry, Jason Ferruggia.

    Jen is super fit and an advanced Valslide user. In this video, we take you through a fullbody workout you can do anywhere. 🙂

    A Fun Beachy, Valslide Travel Workout

    Valslide Reverse Lunge (VSRL) 25 each side
    Valslide Atomic Pushup 10 reps
    Valslide Side Lunge 20 each side
    Valslide Bodysaw 10 reps
    Valslide Leg Curl 10 reps

    You can see some of the excellent work Jen and Jason do at Renegade over at

    One of my favorite diets and a program I was very influenced by is their Renegade Diet… it’s unlike many of the diet plans out there – and like everything Jason does, it’s honest, it’s real and it’s wildly EFFECTIVE.  I highly recommend it.

    The “Valeo Diet” from my Hot in a Hurry plan was partly inspired by The Renegade Diet.


  3. Valslide / Renegade: An Abs Conditioning Circuit

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    Valslide Meets Renegade: An Abs Conditioning Circuit

    I love showing off the Valslide, but occasionally I need help with some of the more advanced moves.

    I asked my friend and awesome fitness coach Jen Ferruggia to stop by the Valslide Headquarters to educate my readers in The Art of Badassery.

    jason ferruggia

    If you don’t know Jen, she is married to one of THE rockstars of the fitness industry, Jason Ferruggia.

    Jen is super fit and an advanced Valslide user. She can put the boys to shame. 🙂

    In this video, we do a super fun Valslide Abs Conditioning workout.

    Valslide Meets Renegade Abs Conditioning Circuit

    Valslide Mountain Climbers 10 each side
    Valslide CrossBody Mountain Climbers 10 each side
    Valslide Upside-down Snow Angel – 10
    Valslide One-arm Slide – 10 each side

    You can see some of the excellent work Jen and Jason do at Renegade over at

    One of my favorite diets and a program I was very influenced by is their Renegade Diet… it’s unlike many of the diet plans out there – and like everything Jason does, it’s honest, it’s real and it’s wildly EFFECTIVE.  I highly recommend it.

    The “Valeo Diet” from my Hot in a Hurry plan was partly inspired by The Renegade Diet.


  4. Valslide Ab Crush

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    Do you want to look better naked?

    Would you like flat sexy abs?

    If you are like most of us (myself included) the answer to both these questions is yes.

    In magazine speak, “flat sexy abs” refers to the absence of extra body fat and excellent muscle tone.  It does not mean super skinny, super ripped or hardcore 6 packs.  It is the preferred look for my celebrity clientele, male and female and completely attainable for you.

    Of course, what the magazine covers aren’t saying is that training your “core” or abs, when done correctly also protects your spine, improves your posture and builds confidence because, well, you look hot!

    To get flats abs, you will have to strip off that excess body fat.  This is a huge subject by itself – but for now, for at least 2 weeks, eliminate all fast food, alcohol, white flour and added sugar.

    Eat the best quality food you can afford.

    And if you are serious – for goodness sakes, keep a food journal!

    You won’t need me to spot your slip ups.  It will be there in writing for you to see.

    The sexy part of the abs comes with the right amount of muscle.  The best and fastest way to do specific ab training is with a Valslide plank circuit.

    My friend, actor, model and fitness enthusiast, Andy McDermott stopped by the Valslide HQ to demonstrate the Valslide Ab Crush Workout.

    Prepare to get crushed!

    Valslide Ab Crush

    Valslide Bodysaw: 15

    Valslide Windshield Wiper: 10 each leg

    Valslide Opposites:   8 each side

    Valslide Side Opposites:   8 each side

  5. Valslide Anti-Rotational Reverse Lunge

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    Valslide Anti-Rotational Reverse Lunge

    with Andy McDermott!

    With a little twist – rather, an anti-twist, you add a whole new dimension to an already amazing exercise.  You get some serious bang for your buck with the Valslide Anti-rotational Reverse Lunge…

    The abs aren’t just the things you do crunches with and wish were flatter, or more ripped.

    One of their primary roles is that of protector…  they do this by resisting or preventing movement.  They’re what keep you standing up.  And safe.  And strong. And yes… so sexy! 🙂

    That prevention of movement function is why exercises like the Plank and Valslide Bodysaw are awesome.

    The idea is that you make NOT-moving more difficult.

    So in a plank, you remain stiff for the duration of the set.

    With the Valslide Bodysaw, your trunk remains stiff just like a plank – but you increase the challenge by creating a little movement at the shoulder.

    But – that’s not all, kids!

    The abs are also major players in the prevention of movement across other planes – like rotation.

    The Valslide Anti-rotational Reverse Lunge is one of the best ways to train this function because you’re also incorporating an off-set, one-leg stance – creating an even greater challenge for your abs.

    All you need are your Valslides and an appropriate strength Valband Deluxe.

    Andy is using the Ninjas in the video.

    Here’s how yo do it!

    Attach an appropriate strength Valband Deluxe to a sturdy object or have a training partner hold it.

    Clasp the handle with both hands, extend arms straight in front of you and create tension on the band by moving away from object.

    With one foot on a Valslide, slide back into a reverse, allowing front leg to bend at ninety degrees.

    Return to standing position by pushing up through the stationary (front) leg.

    Do 8-12 reps and then switch feet and move band to your other side or turn around.

    The key is to keep your arms straight and to not allow the band to pull you off balance or collapse to one side.

    Want to learn more about Andy?

    Here’s his bio and also visit

    After graduating from Northwestern, Andy avoided a “real job” by playing professional soccer for 7 years. He taught martial arts and earned a Third Degree Black Belt. He served as a cop on the Tactical Response Unit for 7 years. He has written articles for Muscle and Fitness, created video series for Men’s Fitness and GNC, and won the Gold Medal in the Toughest Competitor Alive event at the 2012 U.S. Police and Fire Championships.  He is now in LA as a full-time Actor, Host, and Model.  Andy has lived a lot of lives, but this last jump from “being SWAT” to “acting SWAT” is the dream job he’s always wanted, if he can only chase it down… 
  6. Valslide DAMN GIRL! Summer Ab Series: HAWAIIAN HOTTIE

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    Aloha Hotties!

    Hawaii is paradise on earth and the inspiration for this weeks  DAMN GIRL! Summer Ab Series. 

    Just imagine the sweet smell of plumeria, endless beaches, warm sunshine, gorgeous waterfalls and lush landscape!   Now, grab your Valslides and let’s get sweaty in the sun, surf and sand!!!  

    This HAWAIIN HOTTIE circuit combines moves that target your entire core rather than individual muscles, so you’ll burn more fat while toning up.  For maximum effectiveness, do this circuit 2-3 x, three nonconsecutive days a week.

    Have an amazing week!

    To print this workout press the Open in new window icon openwindow above, on the document navigation bar.  A printable PDF will open in a new window.

    Have you tried all the DAMN GIRL! circuits in the series? Here are links to the previous workouts…

    Jamaica’n me Sexy 

    Brazilian Belly

    Caribbean Crusher

  7. Valslide DAMN GIRL! Summer Ab Series: Jamaica’n me Sexy

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    Put on your brightest colors and let’s get together and feel alright!  🙂 

    The ‘Jamaica’n me Sexy’ circuit includes a get down’n dirty favorite, the Valslide BodySaw.  Get ready to strengthen your core and get your abs beach ready! 

    Do a ‘Summer AB Series’ workout 2-3 times a week in conjunction with your regular full body workouts or on their own.

    To print this workout press the download button,  save the workout as a PDF then print.

    DAMN GIRL! Circuits: click for the Brazilian Belly or the Caribbean Crusher!

  8. Down ‘n Dirty with the Valslide Bodysaw

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    Just wanted to introduce you quickly to my friend Ryan who has something really fun to share with you today. On top of being Director of Valslide Internet Shenanigans, he knows a thing or two about fitness…

    Down ‘n Dirty with the Valslide Bodysaw by Ryan Orrico.

    In terms of sheer “bang for your buck,” no-BS effectiveness, it’s hard to beat the Valslide Bodysaw.

    In fact, if I could only include one “core”-focused exercise in a workout, this would be it.

    And in a very subtle movement, you get a surprising anount of action in your abs.

    Whether you’re an athlete who needs power and strength for sport, a hottie-in-training, or just someone who uses exercises to stay semi-sane and out of jail. (like me!).. the Valslide Bodysaw delivers.

    Besides just being a phenomenal core exercise, it’s got a lot of other cool things happening.

    The “hardcore plank” position we’re about to discuss creates the ideal relationship between the hips and rib cage…

    By squeezing your butt as hard as you can and using your abs to brace your trunk, you set your pelvis into its “battle” position.  Which just so happens to be the position it’s supposed to be in all of the time…

    You’re also forcing yourself to maintain the integrity and position of the muscles responsible for good posture…. while under a significant amount of stress/tension.  Which is great because, then, when you’re just living your life – good posture becomes that much closer to second-nature.

    All good things.

    You’re practicing creating freakish amounts of tension across your entire body – which is so much more applicable to situations in life where you need to use your body to move something. Unless you’re an endurance athlete, it’s likely that most of the things you do “IRL” (nerd-speak for “in real life”) require short bursts of energy and strength…

    As opposed to just hanging out in a position for an overly extended period – ala – a normal plank.

    Before we get into the Bodysaw, let’s first make sure you can hold the “Hardcore Plank.”

    The Groundwork.

    If you don’t know what a “Hardcore Plank” is, as I didn’t until I googled the technique and found Simon Bolteur had written about it at EliteFTS.. it goes like this:

    A hardcore plank is like a regular plank, but instead of just holding [on] for time / dearlife, you’re now going to flex everything as hard as possible… but for wayyyy less time than normal “planks” are often prescribed.

    You flex your quads as hard as possible, “zip” your inner thighs and squeeze your butt like nobodys business… extending and pushing “through” the heels will help with this.

    From here, brace your abs by squeezing your belly-button in and “up,” which in combination with that freakish butt squeeze, tilts your pelvis into position creating a perfectly lovely shape in the spine.

    Your upperback and rear shoulders should be pulled backwards and “packed” down towards your hips. You should be looking straight down to keep the neck in a neutral position.

    This should not be easy. If it is, you need to crank that shit up. Make it hard.

    Now your one and only goal is to not let anything move. No change in the shape/curve of your spine – and no raising or lowering the hips. Everything remains.

    You hold this until you can’t. It’s as simple as that… an optimal time is around 10-20 seconds (but not because you just “stopped,” you should HAVE TO stop because you’re flexing that hard.)

    This is the “Hardcore Plank” position. If it sounds like a regular Plank… good, because it kind of is.

    The main difference is intensity…

    Valslide Bodysaw

    Here’s how to Bodysaw 

    Which, really, now that you’ve got the Hardcore Plank, is the “easy part.” (cue evil laughter.. muahahahaha)

    The “Saw” is essentially a very small gliding movement you create with the shoulder…

    You probably won’t be able move more than a couple of inches backwards before your abs cry out in defiance…

    Pushing back “through” the elbows, use the abs & hips to maintain position of your upperback, lowerback and pelvis.

    It won’t take much… so take it easy on yourself. You will absolutely know if you’re doing it right. And you’ll know right away.

    It hurts so good.

    The lever gets longer as your shoulders get further back “behind” your elbows… and that’s what challenges the abs. They have to work over-time to prevent the lowerback from arching.

    Go slow. Inch by inch.

    Like a gentleman.

    Then reverse. Slide forward and the same rules apply: NOTHING MOVES.

    Here’s a video from Valslide Superstar, Ben Bruno:

    It sounds like a lot to think about.

    It is…

    If it was easy, everyone would be doing it. And they’re not.

    So. if you DO, you can defeat them in battle.

    Do you need more reasons? Because I have them.

    You get way more out of any exercise, but I’d venture to say even more so on The Valslide Bodysaw, when you focus on the quality of movement… and not some arbitrary amount of reps.

    Sloppy Bodysaws are so not Ninja. Let’s not do that.

    I’d recommend starting with just a few reps to “figure it out” (3-5 at a time with as little rest as you need to keep solid form) – then as you get better, step it up and try sets of 8-10.

    You can also do them for time during a circuit, but I hesitate to recommend this for any one but Super Ninjas because it’s easy to let the clock fool your ego into thinking ugly is OK. It’s not.

    Put a ‘lil STANK on that PLANK.

    Give this a shot tonight. It’s definitely ninja certified..

    Jazz Hands are optional. I would actually prefer that I left them open, but if I’m being honest… I chose these 2 photos because my arms look better in these than the others.

    And obviously we can’t have that.

    If you really want to get jiggy with it, check out these insane variations by legitimate Valslide Boss-Hawg Gangster, Ben Bruno.

    A Valslide Bodysaw with One-leg and One-arm.

    A One-leg Bodysaw with a weight vest