This is from the RevAbs basic set series (phase 2), and is a 38 min. circuit of abs & cardio (athletic & basic capoiera) exercises. There are 3 rounds w/ the same exercises but the subsequent rounds, and especially the last round, called the “spice round” have some variations on the exercises to make them more challenging. This is a solid workout that is abs/core focused w/ all of the exercises, and there aren’t traditional crunches for the abs (so that is nice, too, not boring & feels functional: working total body, not just focusing on one area).

Music: canned music, not memorable.

Set: simple & neat set: mostly grey colors, only equipment & cast on set.

There are 3 background exercisers, with one demoing low impact/intensity modifications (she also demos the band variations).

Equipment: dumbbells/resistance bands & mat

I liked the repeating rounds w/ a bit of variation, and the workouts can be modified for time constraints (just complete 1-2 rounds for a short or light day workout) or for more intensity, perform all round w/ the Spice round variations.


Warm-up

March w/ alternating knee lifts> add more power (high knee skipping)

Heel kicks (butt kickers)> high knees> side high knees

Jumping jacks (quarter turn to face four directions, 4 reps all sides, 1st round turning to the right, 2nd round turning to the left, 8 reps front, 4 reps all other sides> 8 reps front.

March w/ alternating knee lifts> high knee skipping> straight leg front kicks w/ overhead arms pulling down w/ each kick.

Toe taps: alternating, to the front> Jumping jack sequence.


Round 1

Moving Plank: on elbows w/ wide stance of legs, travel 4 reps to both sides, 4 times. Modification:plank hold w/ alternating single-arm raise (w/ bent elbow).

Cobra: prone position, arms form W and isometric hold (w/ chest, head & arms held off of floor). Modification: arms form V (hands to the back of body).

Child’s pose: 6 seconds

Leg Drop Splits: start w/ body supine, face up on floor> Isometric hold w/ upper back:Shoulders are off of floor but mid & lower back is on the floor, chin is tucked w/ hands behind head & legs are raised & straight (perpendicular to floor)> 4 counts: 1 to lower legs to floor, 1 to open legs to sides, 1 to close legs, 1 to return to starting position, 12 reps. Modification: hands on floor, side of body or one hand held behind head, other on floor.

Jackknife (alternating single leg): start w/ body supine on floor w/ arms to side of body> lift single leg & torso up to form V w/ body, upper body rotates(twists) w/ opposite arm reach over leg (side of foot), lower into starting position, 6 reps per side, alternating sides.

Mountain climbers: 45 seconds, modification: plank position w/ alternating step tap to side.

Mercy (active rest):

Side Step w/ alternating single arm sweep

Balanca: legs in lowered squat position/bent knees, alternate shifting from side to side. Elbows are bent w/ arms held horizontally in front of body, and w/ hands facing each other, bottom hand palm up, upper hand is palm down. With each side shift, the hands change (bottom hand moves to top & top moves to bottom).

Bob & weave w/ alternating side cross punches

Sprawls: start w/ running in place> sprawls, 2 reps> repeat twice, adding an extra rep of sprawls each time Introduces the “Rev Zone,” one cast member is off to the side, performing the exercise w/ max intensity and an extra 10 seconds of work. Modification: sub squat thrust.

Rev Anthem: talk test w/ hand gestures.

Mercy (rest): water break


Round 2: cues to add more intensity to exercises, some variations to exercises added.

Moving Plank:

Superman: prone position, arms form W and isometric hold (w/ chest, head, arms, shins & feet held off of floor). Modification: arms form T.

Child’s pose: 12 seconds

Leg Drop Splits

Jackknife: start w/ body supine on floor w/ arms to side of body> lift single leg & torso up to form V w/ body, upper body rotates(twists) w/ opposite arm reach over leg (side of foot), lower into starting position, 6 reps per side, alternating sides.

Mountain climbers: cues to go at faster pace for more challenge.

Mercy (active rest): Side Step w/ alternating single arm sweep> Balanca

Sprawls

Rev Anthem

Mercy: water break> Side Step w/ alternating single arm sweep> Balanca> ginga (rear lunge, low squat, rear lunge w/single arm/elbow cross in front of body)> booty time (8 pulses in lowered position of squat).


Round 3/Spice

Moving Plank: on 4th rep traveling to the side, add a “kick” (side leg lift).

Superman: arms form Y

Child’s pose: 13 seconds

Leg Drop Splits: hold one dumbbell w/ both arms, slightly back (not in line w/ shoulders)

Jackknife: double leg, alternating sides. Modification: perform alternating single-leg.

Mountain climbers: add 4 push-ups, after completion of 8 reps (per side) of mountain climbers, 3 times.

Mercy (active rest): Side Step w/ alternating single arm sweep> Balanca> side step w/ alternating single arm sweep.

Sprawls: add jump, after returning to starting position (standing). Brett performs in the RevZone.

Rev Anthem


Cool-down

Low lunge (knee on floor): same side elbow rests inside of knee> hip flexor stretch w/ opposite arm overhead> hip extensor/abductor stretch (both legs bent to 90 degrees, one in front, other in back, hinge at hips)> calf stretch (one straight leg extended, other has bent knee w/ shin & foot resting on floor, sitting into it, arms to side for balance)> quad stretch> repeat sequence on other side> stand up w/ arms overhead.

Rev Anthem

cardiomama