REBUILD

REBUILD

Welcome next to REBUILD with Christmas Abbott for continuing to grow, change, and improve your health, heart, body, and mind!

Jump Start- These SHORT but intense workouts are made to start your day OR be an after burner of your daily workout. Lasting only 5-8 minutes, JUMPSTART workouts are a BLAST!

Fast45- Similar to Jump Start but lasting 10 minutes with 4 circuits followed by two 1 minute after burners! Putting Jump Start and Fast45 together is a FUN way to get that heart rate going!

Sculpt- Sculpt is focused on building a strong body and connecting your mind to your movements. These are generally 12-20 minutes long with a high focus on muscle contraction. Beginners are heavily encouraged to really dive into SCULPT to help them build a better understanding of their body and technique.

Follow along with five workout days per week with day four and day seven each week being active recovery on your own... go for a walk, do yoga, or hop on your bike!

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REBUILD
  • Retest W7D6 Fast45

    FAST45
    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Step up with Lunge RT (add weight)
    M2: Step up with Lunge LF (add weight)
    F1: 1/2 Negative Plank Hold
    F2: 5s Sprint in place with 2 Squat Jumps

  • Retest W7D6 Jump Start

    JUMPSTART
    30s each, no rest
    3 rounds
    1/4 TURN SURFER 1/4 SQUATS
    ALT PIKE PUSH UP CROSS OVER
    3/4 SQUAT PUMPS
    FLUTTER KICKS

  • Retest W7D5 HAAM

    HAAM
    40s work, 20s rest
    3 rounds (4 for advanced)
    INVISIBLE BALL SLAMS + TAP SQUAT
    SINGLE LEG HIGH LUNGE RT
    SHOULDER TAPS
    SINGLE LEG HIGH LUNGE LF

  • Retest W7D3 Sculpt

    SCULPT
    20 seconds of work, 10 seconds of rest
    5 Rounds
    M1: Lunge Thruster RT
    M2: Clean & Press RT
    M3: Lunge Thruster LF
    M4: Clean & Press LF

  • Retest W7D2 Fast45

    FAST45
    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Sit Throughs
    M2: Sliding Hip Openers
    F1: Sliding Pikes
    F2: High Knees

  • Retest W7D2 Jump Start

    JUMPSTART
    30s each, no rest
    3 rounds
    ALT KICK THROUGHS
    UP DOWNS
    FLUTTER JUMPS / DOUBLE TAPS
    ALT REVERSE LUNGES

  • Retest W7D1 Sculpt

    SCULPT
    50s work, 10s rest
    3 rounds (4 for advanced + light KB)
    ALT CURTSY LUNGE W/SQUAT
    BIRD DOG RT
    GOOD MORNINGS
    BIRD DOG LF

  • Rebuild W6D6 Fast45

    FAST45
    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Sliding MTN Climbers
    M2: Sliding Alternating Bridge
    F1: Lunge Thrusts RT
    F2: Lunge Thrusts LF

  • Rebuild W6D6 Jump Start

    JUMP START
    30s each, no rest
    4 rounds
    JUMPING OBLIQUE TWISTS
    STATIONARY SIDE TO SIDE LUNGE (advanced add a light KB)
    SEXY BACK (PIKE PUSH UPS FOR MOD)

  • Rebuild W6D5 Sculpt

    SCULPT
    50s work, 10s rest
    3 rounds (4 for advanced)
    INVERTED PLANK X JACKS
    FULL RANGE BIRD DOG RT
    LATERAL SCISSOR HOPS
    FULL RANGE BIRD DOG LF

  • Rebuild W6D3 Sculpt

    SCULPT
    50s work, 10s rest
    4 rounds (5 for advanced)
    PLANK TWISTS
    SQUAT WALK PULSE
    BEAR EXTENSIONS

  • Rebuild W6D2 Fast45

    FAST45
    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Leg Raises
    M2: Kettlebell Swing or Air Romanian Deadlift
    F1: 1/4 Squat Pulse
    F2: Lunge Pumps

  • Rebuild W6D2 Jump Start

    JUMP START
    30s each, no rest
    3 rounds
    KICK THROUGHS
    X JACKS
    PLANK CROSS OVER KNEE TO ELBOW
    DOUBLE TAPS

  • Rebuild W6D1 Sculpt

    SCULPT
    20 seconds of work, 10 seconds of rest
    6 Rounds
    M1: Single Overhead Squats RT
    M2: Single Overhead Squats LF
    M3: In & Out Crunches
    M4: Speed Mountain Climbers

  • Rebuild W5D6 Fast45

    FAST45
    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Floor Wipers
    M2: Kick Throughs 1/2 Hand Stand
    F1: Bicycle Crunches
    F2: Butt Kicks

  • Rebuild W5D6 Jump Start

    JUMPSTART
    30s each, no rest
    3 rounds
    LOW LUNGE TURN + LIFT
    HALF BURPEE
    SQUAT JUMP + ALT KNEE TO ELBOW
    POWER JACKS

  • Rebuild W5D5 HAAM

    HAAM
    40s work, 20s rest
    3 rounds (4 for advanced)
    SINGLE TOE TOUCH FLOOR RT
    EXPLOSIVE LATERAL PUSH UP
    SINGLE TOE TOUCH FLOOR LF
    FULL SQUAT

  • Rebuild W5D3 Sculpt

    SCULPT
    20 seconds of work, 10 seconds of rest
    6 Rounds
    M1: Plank Slide Throughs
    M2: Sliding Lunge to Press RT
    M3: Sliding Lunge to Press LF

  • Rebuild W5D2 Fast45

    FAST45
    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Chest Press
    M2: Alternating Crab Touches
    F1: Flying Leg Pump RT
    F2: Flying Leg Pump LT

  • Rebuild W5D2 Jump Start

    JUMPSTART
    30s each, no rest
    3 rounds
    HEEL TOUCH + JUMP SQUAT
    DOUBLE KNEE PUMPS ALT
    PUSH UP + 4 SHOULDER TAPS
    BICYCLE CRUNCHES

  • Rebuild W5D1 Sculpt

    SCULPT
    50s work, 10s rest
    3 rounds (4 for advanced)
    TWISTED LUNGE RT
    IN & OUT ABS
    TWISTED LUNGE LF
    PIKE PUSH UP

  • Rebuild W4D6 Fast45

    FAST45
    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Lateral Hops
    M2: Sexy Back Pikes
    F1: Mountain Climbers
    F2: Ab Pulses

  • Rebuild W4D6 Jump Start

    JUMP START
    30s each, no rest
    3 rounds
    UPRIGHT BICYCLE
    RUN IN PLACE
    NO PUSH UP BURPEE
    HIGH KNEES

  • Rebuild W4D5 Sculpt

    SCULPT
    50s work, 10s rest
    3 rounds (4 for advanced)
    CURTSY LUNGE WITH JUMP RT
    SIDE PLANK CRUNCH RT
    CURTSY LUNGE WITH JUMP LF
    SIDE PLANK CRUNCH LF