RevAbs Full Throttle Intervals

Brett Hoebel
Year Released: 2009

Categories: Circuit Training (cardio and weights)



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This is from the RevAbs deluxe series, and is a 40 min. circuit of resistance & cardio (athletic & capoiera) exercises. There are 4 rounds w/ the same exercises (basic set has only 3 rounds), but the subsequent rounds may have variations on some of the rep schemes & modifications to increase the intensity. The last round, called the “spice round” has the more challenging variations on the exercises. Brett calls this workout the toughest of the RA series, and for “power & performance,” and it definitely has the most high impact & explosive exercises but there are many active rests & water breaks sequenced into the routine. This is my favorite RA workout, moves quickly, simple routine sequenced w/ solid exercises, and Brett is not overkill chatty or goofy in this workout.

Music: similar canned music from basic set.

Set: same simple & neat set used for the basic set workouts: mostly grey colors, really only equipment & cast on set.

There are 3 background exercisers, with one demoing low impact/intensity modifications (she also demos the band variations). Two of the background exercisers, Claudia & Chad were great, clearly working hard, good form & not mugging for the camera (the other background exerciser, Jazzy, is muggy & tries to look like she is working hard, she is annoying).

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

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).

Alternating side lunge> side lunge hold/adductor stretch> alternate runner’s lunge w/ bent inner elbow and pyramid pose> standing hip flexor stretch w/ overhead arms (palms up, fingers face each other)> same position w/ lower body w/ angling upper body & arms to side for stretch.

Bent knees, hands on thighs, flat back w/ alternating torso rotation & shoulder drops.

Repeat sequence on other side> standing roll ups> 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.


Round 1

Lunge Press: alternating front lunge w/ single arm shoulder press (same side arm as leg lunging, palm faces front on lift, starts facing side of body), on return to starting position. 20 reps for lunges total,10 reps of overhead press per side (switch arms after completing 10 reps).

Dumbbell clean: double arms, hinge at hips w/ flat back, explosively push up w/ resistance, palms face each other (in front of shoulders, Brett has them resting on his upper chest)> squat w/ explosive lift up, lower resistance, 10 reps.

Skip Kicks: front kick w/ straight leg, both arms start overhead & push down w/ each kick, 25 reps per side. Modification: knee lifts.

Squat Thrusts: 18 reps.

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

Mountain Climbers (w/ push-ups): 8 mountain climbers, then 4 push-ups, 3 times.
Introduces the “Rev Zone,” one cast member (Claudia) is off to the side, performing the exercise w/ max intensity, an extra 10 seconds of work (and sometimes more advanced variations).

Rev Anthem: talk test w/ hand gestures.

Mercy (rest): water break> side step w/ arm sweep> balanca> side step w/ arm sweep> bob & weave w/ body & alternating cross punches to side.


Round 2: same exercises but some have different rep schemes and/or have a variations to increase intensity.

Lunge Press

Dumbbell clean

Skip Kicks

Squat Thrusts: 15 reps

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

Mountain Climbers (w/ push-ups): different cast member (Chad) in RevZone, he demoed plyo/clapping push-ups

Rev Anthem

Mercy (rest): water break


Round 3

Lunge Press

Dumbbell clean

Skip Kicks

Squat Thrusts: 19 reps

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

Mountain Climbers (w/ push-ups): different cast member (Jazzy/ low impact &intensity modifier) in RevZone.

Rev Anthem

Mercy (rest): water break> balanca> ginga (rear lunge, low squat, rear lunge w/single arm/elbow cross in front of body> booty time (8 pulses in lower position of squat)> balanca> ginga> booty time.


Round 4/Spice

Lunge Press: alternating front lunge w/ static hold overhead press, 20 reps for lunges total,10 reps of overhead press per side (switch arms after completing 10 reps of lunges).

Dumbbell clean: add double arm, explosive shoulder press after squat (like a push press).

Skip Kicks: ball hands into fists for entire exercise.

Squat Thrusts: turns into sprawl (chest & hips on floor, elbows are bent vs. plank position).

Mercy (rest): water break

Mountain Climbers (w/ push-ups): perform plyo/clap push-ups or alternating single leg lifts w/ push-ups.

Rev Anthem


Cool-down

Side step w/ arm sweep> balanca> side lunges> static hold side lunge>runner’s lunge> hip flexor stretch w/ arms overhead> Bent knees, hands on thighs, flat back w/ alternating torso rotation & shoulder drops> repeat on other side> inhale/roll down w/ back to squat, then exhale/round back & roll up> arms overhead in standing position.

Rev Anthem

cardiomama

05/11/2011