Hi, I'm Valerie Waters, with the A-list Look.
And today, I have something extra special for you: We are gonna do an Action Hero Babe
Challenge.
So, Action Hero Babes: They gotta be strong, they gotta be sexy, and they gotta be fierce.
So we're gonna burn some calories, we're gonna tone you up, and you're gonna feel super strong.
What you need for this workout is a stick, so you can use a broomstick or dowel.
Some weights-- I'm gonna use a body bar and a pair of 5 pound dumbbells.
And then, my Valslides.
And, obviously, I want you to keep a bottle of water close by, cause you're gonna need
it during the breaks.
So if you're ready, let's get started.
Alright, so you're gonna start with your stick or your dowel.
And you're gonna start in a Sumo squat position, so that means toes slightly turned out.
And we are gonna hold this up overhead.
Okay, so really this is an overhead squat, but I'm not using a heavy weight, because
I want you to focus on working your core.
So, if you're ready, abs are tight.
Keep those arms straight.
Feel like you're pulling that bar apart, and you're gonna sit nice and low.
We're going to 15.
Ready, and we go.
1 and 2.
Push through those heels.
Now, if you're tight in your shoulders, or you feel weak in your core, you may feel that
bar start to drop: Really push to hold it up.
Part of the work is simply holding that up, overhead.
We got 5 more.
Here we go.
That's it.
One more.
Okay, second exercise is a Valslide Sprinter Lunge.
Grab your Valslide.
I’m gonna keep the stick in my hand.
You could do it without it, but I like to reach all the way down with it.
So you're gonna come all the way down, hence the sprinter-look, and then all the way up,
arms straight.
So down and up.
So what this is doing is it's forcing you to get nice and low, which works a lot more
of your glute and your hamstring.
By raising your arms up, you're really engaging your core.
That's it.
So we're going to 10.
We got 3 more to go.
Good.
You should be feeling it already.
Last one and up.
Switch legs, no rest.
Here we go.
Take it down, and up.
Now, if you're just getting used to this move and you can't quite make it to the floor,
you can go about halfway-- that's okay.
This is a very challenging exercise.
Good.
That's 5 and 6, 7, 8.
Almost there.
9.
Stand up through that heel.
And 10.
That was so good.
I'm gonna switch to my body bar, and I'm going Bent Over Row.
Move that out of the way.
If you don't have a body bar, just use dumbbells.
Working mid-back. 1, 2.
We're going to 15.
Push that chest out, keep those abs tight.
Don't forget to breathe.
That's 7.
9.
Good job.
12, three more.
13.
This is so good for your posture.
And 15.
Excellent.
We're going right into a Valslide Side Lunge to a Shoulder Press.
Grab your dumbbells.
Put your foot on the Valslide.
You're gonna reach down again, shoulder press.
That's 1, we're going to 10.
2 and 3.
If you're up for it, reach even lower.
4.
That's 5.
Good.
Now, this is meant to be a challenge.
So if this is too hard for you, and you need to set the dumbbells down, that's okay, you're
gonna work up to it.
Okay, one more.
That's perfect.
Okay, right into the other side, and here I go.
That's 1.
Now, you're gonna hear me start to breathe hard.
That's because I am really doing this right here with you.
This is not movie magic, and I am working.
That's it, almost there.
9 and 10.
So good.
Okay, I'm setting those down.
I'm gonna grab my other Valslide, and we're going down for core.
We're going Valslide Pike.
When I finish that I'll drop into push-ups.
So put your feet in the middle of your Valslides, take that push-up position.
Legs are straight.
Using your lower abs, pull it in.
1, 2, 3.
I feel the need to be quiet here.
8, 9, 10.
Just kick the Valslides out of the way.
Set up for push-ups.
You can do them on your knees, if you like.
Here I go.
3, 4.
Nice and low.
6, 7, 8.
One more.
And 10.
Well done.
Now, what we're gonna do is we're gonna have a little water break.
We're gonna be doing the circuit two more times, so use this time to catch your breath.
If you need to give yourself a little stretch, that's okay too.
I'm gonna have a water break.
It's really important to be hydrating during these big workouts.
I mean, all workouts.
But the key is to have your water right there handy.
So, we wanna rest about 30 seconds.
So we have just a little bit more time.
I'm good, I feel good.
Okay, I'm just gettin' ready.
I'm coming right back to you.
Alright, my stick.
How you feel?
Feel like an action hero babe?
Okay, not yet?
Alright, well, let's get stronger.
Here we go.
Sumo squat position.
Arms overhead.
One more deep breath.
Okay, here we go.
Sometimes you just gotta psych yourself-- get yourself psyched up, you know.
Ready, and we go for 15.
1 and 2, 3.
Now, as you get stronger and you get good at the form in this exercise, you're gonna
put a weighted bar in your hands, okay.
I just wanted to do it with the stick to show you that this is where you start, and just
having to hold the stick back over your head is enough in the beginning.
We’re going to 15.
Okay, that was good.
I almost lost count there for a second it was so hard.
Okay, right into Sprinter Lunge.
Whoops.
Foot on the Valslide.
We’re gonna take it down, okay, all the way down.
One big movement up.
All the way down.
3.
And you should really start to feel your quads and hamstrings on this one.
Good.
6.
Now, if you don’t have the flexibility to get all the way down, don’t force it, wait
til you get stronger.
It will come.
9 and 10.
Switch sides.
We don’t rest.
We keep going.
You know, when you’re out chasing bad guys and stuff like that, it helps to look good,
but it helps even more to be strong.
You wanna be strong, you wanna be fast, you wanna be fierce.
Good.
One more.
Down, all the way up.
Well done.
Okay, right into Bent Over Rows.
Now, I am starting to breathe hard.
We’re going to 15.
1.
So, don’t call me out on that-- I’m working here with you, and it’s meant to be work.
If you’re not breathing hard, you need to go up in weight, you need to increase your
reps, you need to increase your tempo.
Something needs to change.
You should be working.
All the way to 15.
Okay, good.
Now we’re going back Valslide.
We’ll take those dumbbells.
You know, I think next time, when I’m playing action hero babe, I think I should put my
hair up.
It’s hard work.
2, 3 and 4, 5.
So good.
6.
Now, remember, you can go lighter or heavier with the weights.
One more.
And 10.
We’re switching sides.
Here we go.
And reach and press.
Now, hopefully, you can have some fun with these workouts.
They’re meant to challenge you, but they’re also meant to be fun.
When you reach down, still try to maintain that flat back.
One more.
Okay, good job.
Valslide Pike, workin’ the core.
Now, a lot of these exercise, I know they look like leg exercises, but you’re still
working your core, but this is the super direct core.
Okay, push-up position.
Get ready, pike it up.
8, 9 and 10.
Good.
Kick them out of the way.
Right into push-ups.
Okay, here we go: 1, 2, 3.
Okay, I’m halfway-- I’m gonna drop to my knees for five more.
If you wanna stay on your feet, you’re stronger than me.
That’s okay.
We all are we’re we are.
Now, I just want you to take a second, just kinda give yourself a little stretch back
like that.
That was so good.
Now, again, we’re gonna take a little break.
I’m gonna have another sip of water.
But I’m gonna stay here, right here, with you, because you should be breathing hard,
and I want you to know that I’m working too.
I don’t want you to feel like you’re in this by yourself.
I want you to know that each person is on their own journey, and your struggle, or your
challenges, is wherever it is, and you’re gonna get stronger, and you’re gonna get
better.
So maybe, you’re already stronger than me.
Or maybe, you’re not quite there yet, and you need to set the weights down.
Either way is okay.
Now, we’re gonna do that one more time.
Now, I’m gonna have my water break, because, you know, it’s important.
But we don’t wanna recover all the way.
We’re looking to build some endurance here and get stronger.
Three more breaths, okay.
Deep breath in, let it go.
One more time.
Okay, ready, here we go.
Stick up overhead.
Body bar if you’re using that.
15 squats, and you’re on.
And that’s 1, and 2, and 3.
Push through those heels, don’t let those arms drop.
Form always comes first.
And if you need to work on flexibility, or you have any pain, don’t not put strength
on top of disfunction.
Fix that pain first with your foam rolling or whatever-- you know, there’s videos up
of that.
Right now, we’re gettin’ strong.
We’re almost there.
Okay, that was 15.
I don’t know about you, but this one is the one that gets me.
Sprinter, Valslide Sprinter Lunge.
Last round, 10 times, make it count.
Take it down, all one movement.
1, 3, 4, 5.
Now, the key here is to drop into the lunge without having to just bend over to get there.
So, you might notice that I’m not going quite as deep --and 10-- shows you my legs
are getting a little fatigued.
Okay, other side.
Down and up.
2 and 3, and 4, 5, 6, 7.
Two more.
And 10.
I feel like, whew, 10!
I’m a rockstar.
Okay, Bent Over Row.
Get your body bar, or your dumbbells.
Flat back, here we go.
2, 3, 4.
Squeeze those shoulder blades.
This should come right to your bra line.
Good.
That’s 8.
We’re going to 15.
Almost there.
Last three.
You can do it.
And, oh my gosh!
That was so good!
Don’t you feel proud of yourself when you’re working hard, and you’re getting it done,
even if maybe you don’t quite feel like it?
1, 2.
We’re gettin’ close, hang in there.
This is 4.
My arms are getting tired.
5, 6.
One more.
Oop, one more now, sorry.
That was 10.
So even though I’m doing 10 each leg, that means the arms are doing 20.
That’s a lot.
That’s 60 shoulder presses you did.
So even though I went light on the weights, there was a reason-- I did think about this
ahead of time.
That’s so good.
Okay.
One more time.
I am happily putting these down and going Valslide Pike.
I’m gonna get 10 good ones, last time.
Okay, get ready, here we go.
2.
You should be feeling these.
7.
Almost there, two more.
9 and 10.
Okay, my arms are tired.
I’m going right to knee push-ups.
You do the best you can do.
1, 2, 3, 4.
But I still go low, I still push-up strong.
That’s so good.
7.
Last one.
Okay, we did it.
Oh my gosh, that was a serious challenge, and if you’re still with me, then good job.
I’m so proud of you.
I want you to take a few moments to just let your heart rate come down, have some water,
and then take a little moment to stretch out.
You know, stretch out your lower back and your hamstrings.
This was a tough workout, but you did it.
I’m so proud of you, and I hope you meet me back here soon.
I am Valerie Waters.
And just remember, you are one workout away from a good mood.