Category Archive: Butt Exercises

  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 JasonFerruggia.com.

    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.

    jen-renegade-diet

  3. Dangerous Curves Ahead

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    In today’s video, my friend, actor and fitness model Andy McDermott, demonstrates how to load the Valslide Reverse Lunge
    to build a ridiculously strong, powerful and fantastic looking butt.

    While he’s using a Kettlebell in the video, you can also use a dumbbell, sandbag or other weighted implement with the same technique.

    Watch the video to see it in action…

    Here are the things to focus on:

    The weight should be held on the same side as the foot that’s on the Valslide. (the “NON-working” leg.)

    I put “non-working” in quotes, because while it’s not the primary workhouse, it’s still doing work by creating stability, balance and other goodness.

    From the top/starting position – stand up tall. Butt squeezed tight. Trunk braced. The working foot is “screwed” into the floor with the weight distributed evenly and a neutral arch maintained.

    Initiate the movement with the hips by sitting back into the glutes and hamstrings of the working leg.  Keep the weight distributed evenly across the foot.

    The sliding foot should be kept as “light” as possible and think about it just going along for the ride.  It shouldn’t do much actual work in terms of moving the body through space.  It’s just lightly sliding along allowing the other leg and the rest of the body to work it’s magic.

    If you’re able to do this in front of a mirror – great – you can use it to keep your hips level.

    A common fault is allowing the hip of the sliding leg to drop, which will allow that knee to get closer to the ground sooner and make the exercise feel easier.

    No good.

    Keep the hips level.

    Slide as far back as your range of motion allows while keeping an upright trunk and a braced spine.

    To return to the starting position… continue screwing the working foot into the floor, stay braced, squeeze the butt and using the non-sliding foot, hip and leg, “pull” yourself back up to the starting position.  Exaggerate the butt squeeze as you near the top.

    Here are a couple of other awesome ways to load the Valslide Reverse Lunge:

    The only difference is the way the load is supported…  all of the same movement and stability principles apply.

    Ben Bruno’s Amazing Trap-bar/Dead-Squat Bar Variety:

    You can also do them with a bar on your back.