valerie waters

IBIZAsessions

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.

D i s c l a i m e r

! ! ! ! ! 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

Movement Prep1. Leg Swings - 8 each 5. low side to side lunge - 6 each way

2. Side Leg Swings - 8 each 6. inch worm - 6

3. Reverse lunge twist over bent knee - 6 each

8. Bent over Reach to Sky - 6 each way4. Forward Low Lunge - Hand to Sky - 6 each

7. open/close - 6

do 1x before beginning your workout

sweat

do this circuit 2-3x

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

sculpt

do this circuit 3x

1. bodyweight row - 12

3. Valband deluxe rear delt face pull - 15

1. Bent over row - 12

2. Atomic push up - 10

OR...

4. Valband deluxe rear triceps extension (palms in) -15

polish

do this circuit 2x

1. Standing 3 way leg lift - 20/20/20

2. Valslide body saw - 20

3. Valslide Mountain Climber - 20

Leg Swings

Side Leg Swings

Reverse lunge twist over bent knee

Forward Low Lunge - Hand to Sky

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).

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.

Movement Prep Descriptions

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.

Stand facing a chair for support. Swing your

leg across your body - up and out to the

side. Complete reps then switch sides.

Movement Prep Descriptions

low side to side lunge

inch worm

Bent over Reach to Sky

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.

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.

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.

1010

sweat exercise descriptions

Valband Side Steps

Pendulum

Valslide Turbo side lunge

Valslide reverse lunge with reach

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.

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.

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.

sweat exercise descriptions

Walking turbo lunges

Valligators

Valslide mini pike

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.

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.

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.

sculpt exercise descriptionsBodyWeight Row

bent over row

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.

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.

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.

sculpt exercise descriptions

Valband Deluxe Triceps Extension (palms in)

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.

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.

polish exercise descriptions

Standing 3 way leg lift

valslide body saw

valslide mountain climber

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.

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.

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.