Name: Playbook - Brad and Jess Gouthro - June 8: Abs Blaster 2.0 - Gym or Home
Uploaded: 2023-06-07T16:01:26.824Z
Duration: 40 min
Description: June 8: Abs Blaster 2.0 - Gym or Home

Complete the warm up first. Next do 2 sets of the ab specific warm up exercise to activate your abs before beginning the supersets. Complete 3 sets of superset A, B, C, and D. Finish with 8 sets of the HIIT cardio finisher. Once you’ve completed the finisher, catch your breath, then move onto the cool down. 

Note: If you do not have a Swiss ball Bb or Medicine ball you can do all of these moves without them.

Follow these moves for the sets and reps indicated BEFORE your workout.

Row for 1 minute to steadily raise your heart rate while warming up the muscles and joints.

Rowing Machine

Tempo: 2020
1. While standing, hold a pair of dumbbells with an overhand grip in front of your thighs.
2. Pull the dumbbells up by bending your elbows and keeping the weight close to your body until your upper arms are parallel to the ground.
3. Rotate your forearms so they’re now upward without moving your elbows and keeping your upper arms parallel to the ground. Your palms should now be facing forward.
4. Press the dumbbells up by extending your arms directly over your shoulders.
5. Under control, reverse the movement and repeat.

Standing Dumbbell Cuban Press

Tempo: 2010
1. Get down on the floor with your hands planted directly beneath your shoulders and your knees below your hips.
2. While keeping your knee bent, lift one leg up and out to the side as high as possible without twisting your torso. Your upper body should remain locked down and parallel to the ground at all times.
3. Next, extend your raised leg back to create a straight line with your upper torso.
4. Bend your knee and bring it back to the starting position.
5. Repeat with the opposite leg and continue for reps.

Alternating Fire Hydrant with Leg Extension (8/leg)

Warm Up

Tempo: 1011
1. Sit down on a swiss ball with your feet flat on the floor and legs bent.
2. Walk your feet forward as you roll the swiss ball up your back until it’s placed between your shoulder blades, then ensure your knees are bent at a 90 degree angle, with your hips elevated, creating a straight line from your knees to your head.
3. Although I have my hands on my abs to ensure I’m contracting hard, you can do this or place your hands behind your head. Just be sure you don’t pull your neck with your hands.
4. Contract your abs while crunching your upper torso and breathing out hard to really contract your abs.
5. Under control, reverse the movement as your inhale.
6. Repeat for reps.

Swiss Ball Crunch

Tempo: 1011

1. Lie down on the floor, face up, with your knees bent, feet planted into the floor. 
2. Contract your abs and breath out as your raise one shoulder and arm off the floor with your arm extended in front of you.
3. Thinking about pulling your body up a rope.
4. Contract hard at the top of the crunch by exhaling all the air out of your lungs.
5. Under control, lower your shoulder back to the floor and repeat with the opposite arm.
6. Continue alternating sides for reps.

Rope Climber Crunch (10/side)

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks (20/side)

Superset A

Tempo: 2010
1. Get down on your knees and grab the handles of an ab wheel with both hands. If you don’t have access to an ab wheel, you can do a barbell rollout or swiss ball rollout. 
2. It’s essential to protect your lower back by keeping your core flexed, braced, and turned on throughout the movement.
3. With your shoulders directly over the ab wheel, slowly roll the ab wheel forward, keeping your core tight, glutes firing, and extend your body as far as your strength will allow, without sagging your hips or allowing your lower back to collapse. Ensure your neck is also in a straight line with your spine.
4. Reverse the movement by contracting your abs and pulling the ab wheel back to the start. 
5. Repeat.

Ab Wheel Rollout

10 reps/side
Tempo: 1012

1. Lie down on your side with your feet stacked on top of each other.
2. Plant your bottom forearm into the ground, contract your core, and press against the ground to raise your hips up to make a straight line from your feet to your shoulders.
3. Hold this position for 2 seconds, then lower your hip to just above the floor, then press your forearm and feet through the ground to get back into the side plank position and hold for another 2 seconds.
4. After you completed your reps on one side, switch sides and repeat.

Forearm Side Plank Dips (10/side)

Superset B

Tempo: 1010
1. Lie down on the floor with your legs straight and arms extended over your head, flat on the floor.
2. To initiate the movement, contract your abs to lift your upper body off the floor while bringing your legs up in the air to form a V.
3. Reach for your toes at the top of the movement with your hands, then under control reverse the movement so your legs and arms are fully extended on the ground.
4. Repeat.

V-Up

1. Lie down on the floor, face up, with your arms and legs fully extended.
2. Contract your core and raise your legs, with toes pointed, shoulders, and arms off the floor a few inches to create a concave body.
3. Focus on keeping your lower back pressed against the floor by pulling your belly button towards the floor. 
4. The closer you keep your arms and legs to the floor without arching your lower back, the more challenging it is.
5. Hold this position for the desired time.

Hollow Body Hold

Superset C

Tempo: 1011
1. Lie with your upper back and shoulders on top of a swiss ball with your knees bent at 90 degrees, and your feet planted into the floor, hip width apart.  
2. Hold a weight such as a plate or dumbbell across your chest and keep your abs contracted throughout the movement.
3. Raise your upper torso off the swiss ball, then reverse the movement until your upper back and shoulders are on top of the swiss ball. 
4. Repeat.

Weighted Swiss Ball Sit Up

Tempo: 1011
1. Lie down on your side on top of a swiss ball with your feet staggered and planted into the floor for added balance and your bottom arm balanced on top of the swiss ball.
2. Place the hand of your top arm behind your ear and perform a side crunch by bringing your elbow towards your top hip .
3. Contract your core hard on every rep.
4. Repeat all the reps on one side, then switch sides and repeat.

Swiss Ball Side Oblique Crunch (10/side)

Superset D

Tempo: 10X0
1. With your feet shoulder width apart, drive your hips back to generate power, followed by bending your knees, and explode up by jumping as high as you can.
2. It’s very important to cushion your joints by landing softly.
3. To do this, as you land, you immediately repeat the same steps to start the lowering of the jump phase. Hips drive back, knees bend, and repeat.

Jump Cardio

Follow these moves for the sets and reps indicated AFTER your workout.

1. Get down on your hands and knees with your feet against a wall or couch. Keeping one knee on the floor, lift the opposite foot and slide it up the wall (or the front of the couch) until the top of your foot and shin is flat against the wall. Step forward with the opposite leg so you foot is directly below your knee.
2. Lift your torso up so it’s inline with your quad on the back leg. Squeeze your glutes and contract your hamstrings by trying to pull your heel to your butt.
3. Set the timer, hold, and repeat with the other leg.

Couch Stretch (60 sec/leg)

1. Lie on your back with your knees bent, feet planted into the floor, with your arms extended at your sides.
2. Bring your knees towards your chest and place your hands just behind your knees.
3. Keeping your back flat on the floor throughout the stretch, pull your knees towards your chest and hold.

June 8: Abs Blaster 2.0 - Gym or Home

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