Name: Playbook - Jeremy Scott - Day 34: The Rocky
Uploaded: 2024-03-19T15:15:52.923Z
Duration: 30 min
Description: Day 34: The Rocky

Completed my second full round of the core challenge!

Katie Merkent

Excellent challenge. Finished this one just under 18 mins.

Zach

Dave Greene

9:56 after lateral mt climbers. 12:55 total.

19:45….what a way to finish!!! Jeremy, thank you and I truly appreciate it 🔥 💪🏼

Manny Melo

That last one was a doozy. Thanks for you 34 day ab workout challenge!

Adam

Fantastic way to finish this challenge! Tough but fair workout hitting all aspects of the core! Thanks for another amazing challenge Jeremy and Heather! 👊🏼🔥❤️

Hunter

Was so dead forgot to swipe when I finished. Lol

Cindy

16:33  those slow bikes and the declines done correctly are tough.

Benjamin

Anabel

Guillermo

Aaaaadriaaaanmm !!!! 😂. Nice way to end this challenge. See you all in the next one ✌️

Awesome way to finish the challenge! Threw on my Rocky playlist and now I’m ready to take on Drago!!

Brock

And that’s a wrap!
23:41. 
So grateful to have been able to participate in this challenge and am so grateful for all that this community has provided me with already!  Can’t wait to see where we go from here!

That was tough. A great way to end the challenge. Congratulations and great job to everyone!!

Jeff Ryan

Tom Jewell

Great Friday ab workout! Took me 27 mins. Will be trying this again!

Emanuel

Holy smokes! What a way to end this! I don’t know what was worse the slow bike crunches or the DB pull through with a push-up! Will definitely keep this one in my rotation! 💪🏻🔥

Theresa Smith

Conrado

Awesome challenge. I’ll be starting it all over again.

Sondra

Kerry

April

Spicy 🌶️🥵. Great sense of accomplishment by finishing this challenge. Definitely stronger than 34 days ago 💪. On to the next chapter of this fitness journey ✌️

Robert

Awesome way to finish this challenge! Really enjoyed this challenge a lot and appreciate all the work you all put into it.

Great way to end a challenge! Thanks JSF for all you and your wife put into this community.
Good luck to everyone competing and thanks for all the encouragement through your post!

Brent Johns

Fun one to finish on! Feeling accomplished 💪🏼

Rusty

Joshua

20 min if solid core work! What a way to finish this challenge out! 💪🔥🥵 Loved it!  Thanks for pushing us beyond our “limits”!!!

Grrat workout to end an amazing challenge! 😍😍👊🏼💪🏼💪🏼

Adam Livesay

Complete! Thank you for the challenge and the push. Great work.

Steven

Jannah

Tracy

Out with a BANG! 21 min of glorious core cramping! Haha, good finisher!

Kelly

Mike

Fudge yeah! Love+hated every second of that. Thank you for the awesome challenge! 😃💪🏼

Maria

Loved this challenge. What a strong finish.

Eric Shelton

Great finisher to this challenge. Listened to music from the Rocky/Creed films for extra motivation. Loved this challenge!

Great.  This entire challenge was awesome and taught me so much plus my trunk got better.   THANK YOU J.

Dave Schmitz

Fitting for the last workout of the challenge.

Korey

Delwyn

Day #34– The Rocky Advanced 

Med Ball Rotational Twist  – 50 Reps 
Decline Sit Ups 50 Reps 
DB Pullthrough PushUps 50 
Glute Bridges 100 
Lateral Mt. Climbers 100 
Slow Bike Crunches 100

- Begin in a seated position with knees bent, feet off the floor and holding medicine ball in front of chest a few inches
- Twist the ball toward one hip bone, keeping body centered
Twist the ball to the opposite hip bone
- This is one repetition
- Continue to twist back and forth for desired time or reps

Med Ball Rotational Twists

Decline Situps

- Start in a high plank/push up position, with a dumbbell placed near/behind your hand on one side
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position
- Pull the dumbbell through to the other side
- Repeating back and forth for time or reps

DB Pull Through Pushup

- Lie face up on the floor, with your knees bent and feet flat on the ground
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Squeezing your glutes in the bridged position before easing back down

Bodyweight Glute Bridges

Lateral Mt.Climbers

Laying flat bike kick out slow and controlled with full range of motion. The goal being reaching opposite knee to elbow with each alternating rep.

Slow Bike Crunches

The Rocky advanced

Day 34: The Rocky

Great intro, can't wait to do this workout for the new year

Alexander

Wendy Orm

Ronauq

Intro & FAQ Watch This!

Great suggestions with the alternatives for the wheels - I appreciate you!

Ross Fenimore

Thank you for offering such helpful suggestions and alternatives!

Equipment Options 34 Day Abs Challenge

That tire reference was so good - nice perspective here!

Time to lean out! Nutrition is my biggest struggle!

Nutrition Basics to Begin 34 Day

Miguel

Nina

Day 1: The Fast 60

Ouch! Planks were easy. The 100 plank exchanges were 🔥🔥🔥🔥 but proud of myself for getting them all!

Day 2: Static Strength + 100 Exchanges

Heidi

I was dying after the first set 💀💀💀

Took me 19 minutes and that was brutal fun!

Day 3: Touch & GO

Calorie burner for sure. Cartilage in my knee isn’t great from my running days. That’s why it’s a 4 star instead of 5 star workout for myself.

Justin

Day 4: Animal Style

Always need to hear this, even if you have said it before. Hits different when you are ready to hear it! Thank you, Sir.

Mignonne

Day 5: Goals Matter Even on the Weekends

Matt

Doing better slowly. Jeremy. Your workouts are inspiring and push me each time to learn more about how ego clings to us in the form on pain saying, haven't you done enough!

Day 5: The 3 Ways

This one is probably the toughest one by far!

Day 6: Slide Time ABS

Such a good quick ab sesh to start the day!!

Kimm

Hip flexors on 🔥! My 15 yo daughter did this with me today 🙌🏼

Short and tough. I think my hip flexors are on the weak side.

Day 7: Seated Sixpack

DB pull through never is easy. Good workout

Minimal rest to burn it out for myself! 8:15

Day 8: Hot Hands

Bear crawls for the second part is a killer. Enjoyed the burn

On round two of my core challenge, I was able to maintain the bear holds for an entire minute! Progress!

Day 9: Wheel Holds

Short but spicy 🥵 that was a good one!

Attempted an extra set because of how much i liked it. Didn’t quite make it all the way through

Day 10: Advanced Plank Party

Found the only way I’m content with doing burpees. Worked up a great sweat

This is such a challenge but one of my favorites!!

Great session.  Need to continue to strive for perfect form

Day 11: Big Bear Complex

Liam

Day 12: Slow it Down

Thanks Jeremy and so true. Keep it simply. Do the little things

Angie

I been walking over 10k steps but I need to drink more water 💧

José Santos

Day 12: Low Hanging Fruit Health Hacks

Improving on planks.  Great quick session

Day 13: 10 Second ABS  Challenge

Had to take a few days break from the gym. got a really bad stomach bug

Caleb

Wow….I’m so sore I could barely do these. Struggle bus.

Day 14: AB Wheel 8 Rep 8 Minute EMOM

Short and sweet. Did plank dips instead of plank push. L shoulder is not strong enough. 30 plank dips and 30 reaches.

Day 15: Plank to Reach Party

Day 16: Bear Crawl to Burpees EOMOM

Jason Ide

A burning sensation that was more difficult than expected. 
Completed in 5 minutes and 18 seconds

4:00!!!
Massive gains in my core strength!

Day 17: 100 Shin Huggers for Time

This was absolutely horrendous after doing a chest workout

Catch up day … 6:46 to complete in a 100F 🥵 (sauna). Feeling great ✌️

Day 18: Sweat & Smile

Day 19: Bear to Pulse

Nick

Day 19: One Bad Meal Doesn’t = A Bad Day

This was torture but gives me areas to work on

Day 20: Terrible Towel/Slides

It felt a tiny bit easier!…I could get more reps in of seated bicycles before I had to go to lying bicycles.

Day 21: Gator Bait

Done. As always pretty dang tough and my abs are really feeling it today

Day 22: The 60-60

Enjoyed it. Not the most exhausting but a little different

Never done breakdancers before holy cow those suck

Day 23: Break Dancing to Glute Brides

This is one of my favorite core routines!

Day 24: AB Wheel to Plank Push Countdown

Completed in 6.45 seconds. Loved the burn especially after the previous core workout

Because I’m a glutton for punishment, why wouldn’t I do this after a tough metabolic mobility day?!

Day 25: High Knee to Body Saw

Great stuff, I learned about macros a couple of years ago and you are right, it unlocked things for me. Nutrition cannot be overstated enough for progress.

Awesome content, as always! This was a great compliment to the podcast related to food/diet that I was listening to today.

Day 26: Results Stalled? Macros might be the Answer!

That took longer than expected.  Post leg workout.   The atomics are brutal and I need to improve my “bikes”

Day 26: Hand & Feet

Mark Miller

Those bear crawls are something special…😅🤝

Simeon

Day 27: Crab Style

No false advertisement there. That burned

Day 28: 3 Minute Burner x 2

Bad day to double up with this challenge and the prior

Day 29: Shin Hugger Ab Wheel EMOM

Day 30: Decline Slow Motion Sit-ups

This one took me quite a while but I finished!

Day 31: 100 Toes to Bar for Time

Day 32: Advanced CORE Carry

Great reminder on progress… helped me to not feel like I failed this challenge by having to do it late as I’ve been able to make incremental positive changes

Felt like I was on Chapter -3 for ab workouts and I’ve progressed to Chapter 3. Can’t wait to install these ab workouts into my daily routine.

Day 33: Many Ways to Measure Progress

What a great core workout.. definitely going to use this as a measuring stick

Day 33: The Face Melter - ADVANCED

Did this challenge daily in addition to other weekly workouts posted.   Looking forward to keeping going and improved in several areas

Just realized I never swiped on this to complete the challenge program in the app. Again thank you for providing amazing challenges and programs like this for us to stay consistent and grow and the amazing community you have cultivated and grown! You and Heather are outstanding people and a big positive influence in my journey so thank you!!

Finished last night and submitted this morning. Great program

Day 34: The Rocky

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