Tag Archive: abs

  1. 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. ūüôā

    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 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

  2. 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‚Ķ ¬†they do this by resisting or preventing movement.¬†¬†They’re what keep you standing up. ¬†And safe. ¬†And strong. And yes‚Ķ so sexy! ūüôā

    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 andymcdermottfitness.com:

    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…¬†
  3. 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

  4. 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!¬† ūüôā¬†

    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!

  5. Valslide DAMN GIRL! Summer Ab Series: Brazilian Belly

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    Brazilian Belly

    The perception that Brazilian women all have perfectly toned and bronzed bodies may or may not be true, but if this country of great natural beauty inspires you to move, try these ab-targeting exercises to tone, tighten and flatten your abs!

    The Brazilian Belly workout is designed to hit both the upper and lower abs. (Remember: do these Summer AB Series workouts 2-3 times a week in conjunction with your regular full body workouts or on their own)

    Have a great week ladies and keep sliding!!! ūüôā

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

    Click here for the 1st DAMN GIRL! circuit – the Caribbean Crusher!