Movie Star Fitness

Valerie Waters
Year Released: 2009

Categories: Balance/Medicine/Mini/Stability Ball, Circuit Training (cardio and weights) , Gliding Disks



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This is a total body workouts about 48 minutes long, and consists of 3 circuits that are each repeated 2-3 times. There is a 1 minute rest between the movement prep and completion of each circuit, but one can reduce the rest periods to less time to create a shorter workout & more challenging (by limiting the rests between circuits). Each circuit has 5-6 exercises sequenced in it. This workout is formatted similarly to Valerieís Red Carpet Ready E-book, where the circuits each have a different focus, either Sweat, Sculpt or Polish. The 1st circuit is the Sweat-type, high cardio effect w/ mostly bodyweight exercises (lower body & core), the 2nd circuit is the Sculpt-type, with heavier weights used for major muscle groups, and the 2rd circuit is the Polish-type that focuses on the smaller muscles groups. Itís filmed in Valerieís gym without music and just with her (no background exercisers).

This is a great workout, works the entire body without overkill in any of the muscle groups. One can even just do 1-2 circuits if pressed for time, and still get in a good workout.


Movement prep- 5 min. warm-up w/ bodyweight exercises
1 minute rest

Circuit 1/Sweat
equipment: loop resistance band, Valslides/gliding discs
rep range: 12-20 reps

Side to side step w/ loop band
Side to side hops (bodyweight)
All use Valslides:
Reverse lunge
Side lunge
Mountain climbers
Belly robbers (called one arm slide in other workouts)
1 minute rest, repeat circuit 2 xís

Circuit 2/Sculpt
equipment: dumbbells, resistance band (around sturdy object or anchored to door w/ an attachment), med ball (can sub in dumbbell)
rep range: mostly 12-15 reps, 1 exercise has 8 reps

Plie squat w/ weight (dumbbell, kettlebells)
2-arm row w/ band (could sub in dumbbell version)
Romanian dead lift w/ dumbbells (or bodybar or kettlebells)
Standing chest press w/ band (can sub in dumbbell version on floor or standing w/ a light dumbbell)
Med ball circles w/ upper body (can hold light dumbbell)
1 minute rest, repeat 2 xís

Circuit 3/polish
equipment: dumbbells, bands, stability ball
rep range: 10-15 reps

Tricep extension w/ band (can sub in dumbbell version)
Biceps curl w/ band (can sub in dumbbell version)
T raises on stability ball
Y raises on stability ball
Side kick in quadruped position
Toe touch (lying on back, upper body & shoulder come off of floor and opposite arm touches leg, they meet in the center)

1 minute rest, repeat 1x (or 2 if desired/want more challenge, Val states 2 xís is enough work though)

Cooldown-stretches

Instructor Comments:
Valerie cues & explains the exercises & form for them well.

cardiomama

02/15/2011