Name: Playbook - Brad and Jess Gouthro - March 26: Abs Blaster - Gym
Uploaded: 2023-03-26T14:08:34.838Z
Duration: 45 min
Description: March 26: Abs Blaster - Gym

Follow the warm up first. Next do 2 sets of the first exercise to activate your abs before beginning the supersets. Follow the rest of the ab exercises as supersets, completing all 3 sets of those 2 exercises before moving on to the next superset. Finish with 8 sets of the HIIT cardio finisher. Once you’ve completed all 8 sprints, finish with the cool down.

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

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

Tempo: 2121
1. Stand against a wall ensuring your butt, back, arms, and head touch the wall.
2. Now in a slow and controlled manner, raise your arms over your head.
3. Then lower your arms by bending your elbows until they are close to your sides.
4. Do your best to ensure your shoulders, elbows, and wrists maintain contact with the wall throughout the movement.
5. You should feel a contraction in your shoulders and back.

Wall Slides

Tempo: 1010
1. While standing, place your hands at chest level and hold onto a sturdy object for balance.
2. With your chest up and looking straight ahead, swing one leg out to the side away from the body as high as you can, then reverse the swing back down and across of your stationary leg.
3. Complete all the reps with one leg, then switch legs and repeat.

Standing Side To Side Leg Swing (10/leg)

Warm Up

Tempo: 1012
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

Complete all the exercises in superset format.

Tempo: 1010
1. Lie down on your back, place your hands on the side of your head, with your knees bent at a 90 degree angle.
2. Lift your shoulders and upper back off the floor while crunching across your body to touch one elbow with the opposite knee while straightening your other leg.
3. Pause to contract your abs to feel a good squeeze, then straighten the bent leg while bending your other knee towards your chest and twist your upper body to touch your knee with the opposite elbow.
4. That’s one rep.
5. Continue alternating sides and repeat for reps.

Bicycle Crunch (10/side)

Tempo: 1011
1. Lie down on your back on the floor with your knees bent at 90 degrees and your feet planted into the floor. 
2. Place your hands behind your ears and simultaneously bring your knees and elbows towards each other as you contract your abs to complete the crunch. Do not pull on the back of your head.
3. Pause for a moment to get a good contraction, breathe out all the air in your lungs, then lower your knees and upper torso back to the starting position without taking the tension off your abs.
4. Repeat for reps.

Double Crunch

Superset A

Complete all the exercises in circuit format.

Tempo: 1011
1. Get into a push up position with your hands on the floor directly below your shoulders and your feet hip width apart.
2. Keeping your core continuously contracted, bring one knee to the elbow on the same side of your body. 
3. Contract your abs hard as you exhale.
4. Under control, reverse the movement back to the push up position and complete the same movement on the opposite side.
5. Continue alternating sides and repeat for reps.

Straight Arm Knee To Elbow Plank (10/side)

Tempo: 1011
1. Get into a forearm plank position by planting your forearms and toes into the floor, creating a straight line from your head to your feet.  
2. Contract your core, quads, glutes, and hamstrings hard, then raise one leg of the floor, bend your knee, and rotate your hips as you reach your leg across the midline of your body.
3. Return back to the starting plank position and complete the same movement with the opposite leg. 
4. Continue alternating sides for reps.

Forearm Plank Scorpion (5/side)

Superset B

Complete the exercises in superset format.

Tempo: 1011
1. Adjust the pulley of cable machine to a high position, then attach a rope attachment to the cable.
2. Kneel down facing the cable machine while holding the ends of each side of the rope by your ears.
3. To begin the movement, contract your abs to crunch your chest towards your pelvis and breath out all the air. 4. Ensure you’re bending forward using your abs, not your hips.
5. Slowly return back to the starting position while maintaining a contraction in your abs throughout the movement.
6. Repeat the movement but this time aim your chest towards one of your knees.
7. Return to the starting position, then aim your chest towards your other knee.
8. Repeat.

Kneeling High Cable Crunch

Tempo: 1011
1. Set the cable machine handle at chest level then grab the handle with both hands.
2. With the cable machine to your side, step away until the cable is tight.
3. Contract your core, keeping your hips square and arms straight, pull the weight across to the midline of your body.
4. Pause, then under control reverse the movement back to the beginning position. 
5. Repeat reps on one side, then switch sides and repeat.

Standing Cable Core Rotation (5/side)

Superset C

Tempo: 1011
1. Get down on the floor and lie down on your back with your knees bent, feet flat on the floor.
2. I like to place my toes under a supported object like a pair of dumbbells.
3. Next, extend your arms behind your head, then contract your abs and sit up by bringing your rib cage towards your knees. 
4. Exhale as your contract your abs, then under control, lower back to the floor.
5. Repeat for reps.

Long Arm Sit Up

Tempo: 2010
1. Lie down on the floor with your arms to the sides, palms pressed into the floor.
2. Contract your abs then raise your straight legs up while curling your pelvis and raising your hips off the floor to get a maximum contraction.
3. Under control, lower your legs to just a few inches off the floor.
Repeat for reps.

Lying Leg Raise

Superset D

High Intensity Treadmill Sprint

Low Intensity Treadmill Walk

HIIT Treadmill Sprint

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

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage (20 sec/leg)

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Hamstring Massage (20 sec/leg)

1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage (20 sec/leg)

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

March 26: Abs Blaster - Gym

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