RevAb Fat-Burning AbsBrett Hoebel
Year Released: 2009
Categories: Abs/Core , Circuit Training (cardio and weights)
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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.
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.
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.
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
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).
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.
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.