Please Don't Lose That Butt

Good Morning from VIDCON!  That’s right, I’m blogging from a hotel room bed contemplating eating last night’s steak leftovers while Hunter is out and about doing interviews.  

But that is not what my post is about today.  Today is about my favorite exercises!  Lex, you’re a designer, why are you posting about workouts?  Great question.  It’s 2015.  You can literally have a successful career without sacrificing your health.  I mean, yeah, I’m still working the kinks out on the “successful career” thing, but fitness is important, y’all.  

I am a reformed cardio-bunny turned strength trainer.  I like lifting and I love leg day.  The clips you see here do require some dumbbells and this thing here but all can be done at home!  

DISCLAIMER: I am not a fitness expert—-I literally struggle to get out of bed to go to the gym.  I work with a trainer.  His name is David.  He’s very nice and he loves “The Lion King”.  The following clips are my best attempt at the exercises he asks me to do.  Read the notes with each move to improve your form and technique.

Learn More about David at his website: DPDPerformance.com

Instagram: @dpdfitness

Now on to the moves!

The Warm Up: Squat w/ Mark Bells Hip Circle

Primary Muscles Targeted: Glute Medius, Hamstrings, Quads

Technique/Tips: Comfortable squat stance with your feet slightly outside shoulders and the Hip Circle placed just above the knee. Squat down and attempt to push out against the band with your knees. Maintain a neutral spine throughout the movement. 

Sets/Reps: 2-4 sets | 10-20 reps

Goblet Squat w/ Dumbbells

Primary Muscles Targeted: Hamstrings, Glutes, Quads, Core

Technique/Tips: Begin in a comfortable squat stance with your feet slightly outside the shoulders. Toes can be flared out slightly depending on where you’re comfortable. Keep the dumbbell close to the chest and the elbows close to the body. 

Sets/Reps: 3-5 sets | 8-12reps 

Romanian Deadlift w/ Dumbbells aka RDL

Primary Muscles Targeted: Hamstrings, Glutes

Technique/Tips: From a standing position extend the hips/butt backwards attempting to touch your butt to an imaginary wall. If you feel a stretch in the back of your legs—GOOD, YOUSHOULD. Keep the core engaged and as the dumbbells trail right in front of the quads to your calves maintain a gaze roughly 3-5 feet in front of you. This will ensure that your head stays in line with your spine.

Sets/Reps: 4 sets | 8-12 reps

COMBO TIME: Goblet Squat -> Romanian Deadlift -> Reverse Lunge

Primary Muscles Targeted: Glutes, Hamstrings, Quads, Core

Technique Tips: Use the Goblet Squat & RDL tips from the above moves and then add Reverse Lunge: take an exaggerated step backwards landing on the toe of your back foot. Drop your back knee towards the ground while maintaining an erect torso as well as an engaged core. Proceed to step forward driving off the back toes to the beginning position.

Sets/Reps: 4 sets | 8 reps (8 goblet squats, 8 RDL’s , 8 reverse lunges per leg)

In-Outs | Plyometric Move

Primary Muscles Targeted: Glutes, Hamstrings, Quads

Technique/Tips: Begin standing straight with your feet hip distance apart. When you begin you will jump your feet off the ground and outwards so that you land in a squat stance with your heels on the ground and torso upwards. Absorb that contact like you’re a kitty cat. Descend into a squat while preparing to jump your feet back to hip width. You will immediately then jump back to a squat stance.

Sets/Reps: 3 sets | 20-30 seconds

Dumbbell Arnold Press

Primary Muscles Targeted: Deltoids/Shoulders, Triceps, Core

Technique Tips: Standing tall, curl the dumbbells towards you. Your palms should be facing you at the start of this movement. You will then move both arms simultaneously out to the sides so that your palms face forward. Continuing the motion you will press both arms overhead to end up at roughly full extension. (Your elbow should be bent slightly). Do this as one fluid motion.

Sets/Reps: 4 sets | 8-12 reps

Dumbbell Rear Delt Fly | aka This Makes my Boobs Look Big

Primary Muscles Targeted: Rear delts, mid-back, core

Technique Tips: Remember the RDL above? This movement begins in the same position you are in at the bottom of the RDL. Your hips are back, and your back is flat. Beginning with the palms facing one another, fly both arms simultaneously out behind you as if you are giving someone a huge hug. Focus on engaging your shoulder blades and getting your biceps on the same plane as your spine. Bring the dumbbells back to the starting position slowly and in control.

Sets/Reps: 4 sets | 10-15 reps

Plank to Pushup | aka I HATETHISONE SO MUCH

Primary Muscles Targeted: Core, Deltoids, Triceps

Technique/Tips: Get in a pushup position with your hands directly under your shoulders. Core engaged throughout the movement as well as the glutes. Individually take one side down to the ground to your forearm maintaining an even level with your hips. Proceed to do the same with the following side. On the way up pay attention to your hand placement, and make sure to put them under the shoulders just how you began. —- My hips are still too high off the ground, but I did tell you that I was not a fitness expert.  

Sets/Reps:

Beginner: 2 sets | 4 reps with each side leading the movement. Total: 8 reps

Intermediate : 3 sets | 6 reps w/ each side leading the movement. Total: 12reps

Advanced: 4 sets | 8 reps or more w/ each side leading the movement. Total 16 reps or more. God Bless.

Jack Knife | aka V-Up

Primary Muscles Targeted: Entire Core, including rectus abdominis, internal and external obliques, and transversus abdominis

Technique Tips: Lay on the ground with your arms stretched overhead and your legs flat. Begin by lifting both your legs and arms simultaneously and having them close near the top of the movement. (It is not necessary that you touch your hands to your feet.) Focus on keeping your core engaged throughout the movement. Also, it is natural to have a bit of space between your low back and the ground. What we don’t want is a very excessive arch in the low back. Bring both the arms and legs back down slowly and in control.

*Dumbbell is optional for added resistance.

Sets/Reps: 3-4 sets | 10-15reps

The most important move is to pet a dog.  They don’t care about your shape or size or if you have cellulite, but they do want you to be healthy enough to play with them.  

I hope you enjoyed my awkward smiling in these videos.  If you would like to see more of me on camera, subscribe to my new youtube channel: www.YouTube.com/LexPotato

I LOVEYOUALL,

Lex