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.
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.
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