Here is the third exercise in Butt Blaster Series: V-lift.
It is both a stretch and a strength exercise.  Here is how you do it: Stand in a V stance (a V stance: this means stand tall, abs engaged, feet pointed outward, and legs slightly wider then your shoulders so you’re making a giant V) while holding medium resistance dumbbells - try 10 lbs to start.  The dumbbells should be held with your palms facing in, the weights touching the front of your thighs.
Slightly bend your knees, but keep your back straight and shoulders back.  Now, you want to bend over, but bend from the hip keeping your back completely straight.  The dumbbells that are touching your front thighs almost scrape your body, and follow exactly your toe line all the way down to the floor or as far as your able.
Keeping your stomach engaged and your butt lifted, feel your hamstrings stretch all the way out and open up as you stretch towards the floor.  Once you have reached the bottom of the rep pause for a beat, for 5 to 10 seconds, and breathe - but stay tight!
Now, leading with the top of your head; squeeze your butt, squeeze your stomach, and lift the dumbbells back up close to your body.  Remember, back straight, and slowly straighten up to your starting position.  At the top of the rep, softly push the dumbbells into your thigh while lifting your butt, not your heels, and squeeze for 5 seconds.  Repeat the sequence slowly for 15 reps.

Quick recap of key points:

• Use your butt, not your back.
• Go slow and squeeze, never bounce.
• Relax your neck and engage your abs.
• Pace is key!  Minimum 5 seconds down, hold for 5 seconds, 5 seconds up, and finally squeeze for 5 seconds @ the top of the rep.

Interval cardio on these sets, as well, for two minutes; let's go - chop, chop!

So there is the series: after you have done all three of these exercises you should be spent! 
These three exercises and the interval cardio should take at least 45 minutes to complete. If you have any energy left and you really want to challenge yourself do 30 minutes more of medium paced post cardio.  Remember, it's all about the details, your focus, and executing the extras that will separate a good butt from the butt of your dreams.

All the best in health!

Full entry | posted by Gregory Joujon-Roche in Exercise
Print me! | Send by email | Comments (21) | TrackBack (0)

On to the second exercise of the " Butt Blasting Series ": Dumbbell Step Ups
This exercise is a bit more anaerobic in nature and requires major focus.
With a medium weight dumbbell in each hand, say 10 lbs, put your right foot flat up on a bench or box.  Roll your shoulders back and engage your upper back, not neck, to hold the dumbbells.
Now, with stomach tight, slowly stand up engaging the right butt and entire right foot.  Don't push up from your toes or knees. Stand all the way and squeeze your butt @ the top of the rep by pointing your opposite toe - but don't lock out your right knee.
Now, slowly come down, counting 5 seconds or even 10 seconds, back to your starting position and repeat the same sequence with the same leg for 15 reps.
This should burn like crazy!
If it doesn't, you’re not going slowly enough; you’re bouncing.  So, maybe lower the weight of the dumbbells or lower the height of the bench or box with a step.  If it truly gets too tough, you can spot yourself by bouncing just a little bit off the bottom, but never forget to squeeze @ the top of the rep and keep that foot flat the whole time.
Do 15 reps each leg but don't interchange your leg. You should do 15 reps on one leg and then 15 reps on the other.
You want to feel this right in the dimple of your butt cheek.  You should be able to take a magic marker and draw a target on your dimple and that is how specific you should feel this, and it's all possible by going slow.

Key points again:

• Roll your shoulders back and engage your upper back, not your neck, to hold the dumbbells.
• Pace is key!
• Use your butt, not your knees.
• Never have your knee extend past your front toes.
• When you get good at this add weight and add height!

Note:  You should do cardio intervals with this exercise as well.
3 to 5 sets of 15 on each leg and stay tuned for the third and final exercise in the series!

All the best in Health

Full entry | posted by Gregory Joujon-Roche in Exercise
Print me! | Send by email | Comments (31) | TrackBack (0)

Hi everyone!  I always get questions on how to slim and trim the butt.  I also get questions on how to shape the butt - give it a lift.  So I am going to address all these questions in a series I created for you called "The Ultimate Butt Blaster Series".  These three exercises will shrink, tone, and shape your butt like never before!  I will create a separate post for each exercise in the series and will post them one at a time for you - 

Note: This is not an easy routine.  These are advanced exercises that require coordination and a pretty good starting level of fitness.

Exercise #1: Rocket Jump Squat
Loosely straddle three stacked steps, a box, or low bench with your feet flat on the floor, but toes slightly pointed out so that your inner thigh is engaged.  Slowly lower into a squat position leading with your butt, keeping your chin straight, and toes behind your knees until you almost touch the step, box, or bench with your butt.
Next, make sure your abs are engaged and leap into the air, landing on top of the step, box, or bench with your feet together.  Try to land gracefully, softly, and quietly like a cat.  This will instantly incorporate and recruit all the right muscles.
Now, slowly lower down into a squat position and then slowly come up, but in the last 10% of your up motion, jump off the step and jump down, making sure to control your landing and catch your fall like a cat - again, landing with your butt and not your knees.  You should be in the same stance as your starting position.
Repeat this 15 times and do between 3 and five sets.

Interval Training
In between each set, jump on a piece of cardio equipment, like a treadmill, and run for two minutes. Run hard - almost a sprint. Or, walk on the highest incline possible and really open up your stride as much as possible.  You should switch between the two cardio exercises with each interval.

This is not easy; take your time and think like an athlete.  Stay focused and in your body.
OK, on to the next exercise!  More to come!

Full entry | posted by Gregory Joujon-Roche in Exercise
Print me! | Send by email | Comments (10) | TrackBack (0)

Happy Fourth of July everybody!

As you know The Fourth of July is the holiday that really kicks off summer and is always surrounded by family, friends and "food"! 

The ritual of a family get together and food goes back even before 1776.  This ritual was established because back in the day families worked for food and basic survival. So coming together and sharing a meal was the ultimate communion.

Well today most of us are blessed to have our basics covered.  So I throw out to you a different form of family get together.

Create a ritual of activity with your family. Create an annual bike ride. Create a Fourth of July hike or a softball game.  Something even extreme as a family river trip, a  rock climbing adventure or my favorite, a family surf trip or annual ocean paddle.

I have these huge soft top long boards that are 12 feet long!  Every year I try to get as many family and friends to do a paddle to the pier and back where I live.  It's a long paddle and takes a couple hours. Some paddle ocean kayaks and load them up with family.

The comradery that comes from this is incredible.  The bonding of a family "work out" goes far beyond breaking bread.  I have had families from different areas bike from where they lived to a neutral camping spot. Some families rode seven days.  Once there, the shared experiences and stories of everyone's journeys are moments that last a life time and exceed far beyond a nice meal shared together.

Anyway, just food for thought. 
Gosh, where did that expression come from?  Maybe we should say, just fun for thought?

Anyway, enjoy your fourth and enjoy your time with family and friends.  If you have some cool family adventures of your own share them with us.

All the best in health.

Full entry | posted by Gregory Joujon-Roche in Exercise for Your Spirit
Print me! | Send by email | Comments (1) | TrackBack (0)