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1 IBIZA sessions valeriewaters

2 D i s c l a i m e r The I Want My Bikini Body Express program is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs mentioned herein should not be adopted by any purchaser without review and consent with you health professional. The authors are neither responsible, nor liable for any harm or injury resulting from these programs or the use of the exercises described herein.

3 !!!!! IBIZA Movement Prep Leg Swings!!!!!! 8 each Side Leg Swings!!!!! 8 each Reverse Lunge Twist Over Bent Knee!! 6 each Forward Low Lunge Hand to Sky!!! 6 each Low Side to Side Lunge!!!! 6 each Inch Worm!!!!!! 6 Open/Close!!!!!! 6 Bent Over Reach to Sky!!!! 6 each Sweat Valband Side Steps!!!!! 20 Pendulum!!!!!! 20 Valslide Turbo Side Lunge!!!! 20 Valslide Reverse Lunge with Reach!!! 20 Walking Turbo Lunges!!!! 20 Valligator s!!!!!! 10 each way (forward/back) Valslide Mini Pike!!!!! 10 *Do 2-3x Sculpt Bodyweight Row or Bent Over Row!!! 12 Atomic Push Up!!!!! 10 Valband Deluxe Rear Delt Face Pull!!! 15!! Valband Deluxe Tricep Extension (palms in)! 15! *Do 3x Polish Standing 3 Way Leg Lift!!!! 20/20/20 Valslide Body Saw!!!!! 10 Valslide Mountain Climber!!!! 20 *Do 2x

4 Movement Prep 1. Leg Swings - 8 each 5. low side to side lunge - 6 each way 2. Side Leg Swings - 8 each 6. inch worm Reverse lunge twist over bent knee - 6 each 7. open/close Forward Low Lunge - Hand to Sky - 6 each 8. Bent over Reach to Sky - 6 each way do 1x before beginning your workout

5 sweat Valband side step - 20 Walking turbo lunges - 20 pendulum - 20 Valligators - 10 each way (forward/back) Valslide Turbo Lunge- 20 Valslide mini pike - 10 Valslide Reverse lunge w/ reach - 20 do this circuit 2-3x

6 1. bodyweight row Bent over row - 12 sculpt OR Atomic push up Valband deluxe rear delt face pull Valband deluxe rear triceps extension (palms in) -15 do this circuit 3x

7 polish 1. Standing 3 way leg lift - 20/20/20 2. Valslide body saw Valslide Mountain Climber - 20 do this circuit 2x

8 Movement Prep Descriptions Leg Swings Swing your leg forward keeping it straight. Only go as high as your flexibility allows. You will feel this in your hamstring (back of leg). Side Leg Swings Stand facing a chair for support. Swing your leg across your body - up and out to the side. Complete reps then switch sides. Reverse lunge twist over bent knee Start with feet forward, hip width apart and abs tight. Take a giant step backwards with the left leg allowing the right knee to bend to 90 degrees. Simultaneously raise your arms and twist over the bent knee, allowing the right arm to drop towards the left leg. Return to starting position and switch legs. Forward Low Lunge - Hand to Sky Take a giant step forward with you right leg, allowing your right knee to bend. Place your left hand on the ground next to your right foot and lift your other hand to the sky and hold for a moment. That s one rep. Alternate sides.

9 Movement Prep Descriptions low side to side lunge inch worm Stand with your feet about twice than shoulder width apart. Shift your weight over to your right leg as you push your hips back and lower your body by dropping your hips and bending your right knee, keeping the left leg straight. Without coming back up to standing, shift your weight over to the other side by reversing the movement. Start in a push up position. Keeping your legs straight, walk your feet towards your hands - go as far as you can without bending your knees, then walk your hands forward until you are back in push up position. That s one rep. open/close Stand with feet hip width apart, abs tight. Inhale as you open your arms way wide, exhale as you cross your arms in front, hugging your body. Bent over Reach to Sky Stand with your feet shoulder-width apart. Keeping your lower back naturally arched, bend at your hips and knees and lower your torso until it's almost parallel to the floor. Let your arms hang straight down from your shoulders, palms facing each other. Brace your core. Rotate your torso the right as you reach as high as you can with your right arm. Pause, then return and reverse the movement to your left. That's one rep.

10 1010 Valband Side Steps Pendulum sweat exercise descriptions Place a Valband band around your ankles. Stand with your feet hip width apart and get into a squat position. Step to the side with your left leg, and then bring your right leg towards the left leg, but not all the way as to keep some tension on the band. Continue across the room stepping out with your left leg. Return to the other side of the room facing the same way stepping out with your right foot. NOTE: make sure the foot doesn t get out from under the knee Stand with feet slightly wider than hip width apart, in a half squat. With a weight shift to the right leg, lift the left leg to the side. Alternate sides maintaining the half squat position. Valslide Turbo side lunge Valslide reverse lunge with reach Put your right foot on all the way on a Valslide. Bend your left leg and sit back in your left glute, while simultaneously sliding the right foot out to the side. Make sure you keep your weight over your left leg. Come up half way, go back gown, then come all the way up - sliding the right leg in to meet the left. This is one rep. Stand with your right foot on a Valslide and your hands together, reaching out in front of you. Slide your right foot back and allow the left leg to bend at 90 degrees. As you slide back reach forward. Return to the starting position. This is one rep.

11 sweat exercise descriptions Walking turbo lunges Stand with your feet hip width apart and abs tight. Take a big step forward with your right leg, allowing your right knee to bend at 90 degrees. When your foot touches the ground the back leg will also bend. Come half way up, then sink back before stepping forward. Repeat the same movement with your left leg stepping forward into a lunge - that s one rep. Valligators Get in push up position with a Valslide under each foot. Walk forward with you hands, dragging your feet behind you for the suggested amount of reps. Then, push backwards for the same amount of reps. That s one set. Keep your abs tight and at hip level. Valslide mini pike Place a Valslide under each foot and come down into a plank position, with your forearms placed on the floor. Pull your belly button in while raising your hips and sliding your feet in by using your abdominal muscles (not your hips!). Protect your back by keeping your belly tight and not over-arching.

12 sculpt exercise descriptions BodyWeight Row For this, I use my dip station but you can use a TRX or a Smith machine at the gym. Grab the handles and get in a table top position. Pull your body up. Don t worry if you can t get too high at first. As you get stronger, try to come all the way up, then slowly lower until arms are extended. bent over row Stand with your feet shoulder width apart, abs tight and knees bent. Bend forward at the waist, keeping your back flat. Hold bodybar or barbell (with wide grip), arms hanging down, and palms facing your legs. Exhale as you bring the body bar/barbell toward your chest while squeezing the shoulder blades together. Inhale as you lower the body bar/barbell. atomic push up Get in push up position with a Valslide under each foot. Slide both feet in, to a knee tuck position, slide them back out and come down to do a push up. That s one rep.

13 sculpt exercise descriptions valband deluxe rear delt face pull Attach a Valband Deluxe to a secure object above head level. Grab the handles and pull towards your face with your elbows going out wide. Be sure to keep your chest lifted. Valband Deluxe Triceps Extension (palms in) Attach a Valband Deluxe to a stationary object at chest height. Grab a band in each hand just above the handle. Bend at the waist and keep your back flat, with your elbows at your waist and your palms facing in. Extend your arm until it locks out. Return to start position and repeat until you complete your reps.

14 polish exercise descriptions Standing 3 way leg lift Stand facing a stationary object. Flex your right foot and keep your leg straight as you lift straight to the side for the indicated number of reps. Then, with a slight bent in the knee, turn your leg out slightly and lift it at a 45 degree angle for the indicated number of reps. Finally, with the foot flexed, and toe turned out, line your heels up so they make a tee, now lift the leg to the back squeezing your glutes for the indicated number of reps. When finished with the right leg, repeat the whole sequence with the other leg. valslide body saw Get into plank position with your forearms on the floor and a valslide under each foot. Push back from your forearms, allowing your feet to slide back. Then, return to the starting position by pulling yourself forward with your forearms. Make sure to keep your abs tight and your hips up. valslide mountain climber On the floor, assume push up position, body straight, arms under shoulders, and each foot on a Valslide. Draw abs in and activate glutes. Slide right knee towards chest and exhale. Slide back to start. Slide left knee in towards chest and exhale - this is one rep. Continue to alternate between legs for remaining reps.

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