Name: Playbook - Eian Scully - W2/D5 Metabolic🔥 Abs shredder
Uploaded: 2022-11-10T20:30:50.617Z
Duration: 30 min
Description: W2/D5 Metabolic🔥 Abs shredder

Maya

That circuits are killer. ❤️‍🔥🥵🙌🏻 refreshed! 🤟🏻🤟🏻

Really pushed that last Russian Twist for 40 reps each set. 🔥🥵🔥

Whew! What’s that Hollow Out.. savage. Made it through tho, really love the sweats. Last 42 mins for me, but definitely did the rounds better than last time.. and it’s abs day, my fav. Thanks coach Eian! 🙏🏻🤟🏻🔥🥵🥵

Abs focused workout to build a strong and defined core!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 reps per side
•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Hip/hamstring rocker

2x6 reps per side
•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Double leg spinal twist

Dynamic warmup

•Lay flat on your back, arms extended overhead 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your arms and legs 6 inches off the ground and rock back and forth keeping your body in the hollow out position

Hollow rock

•Start in a quadruped position, engage your core and lift your knees an inch off the ground 
•Walk your right hand and left foot a couple inches forward followed but your left hand and right foot foreword
•Repeat for prescribed reps then reverse the steps walk bear crawl backwards

Bear crawl

•Start flat on your back legs off the ground bent to 90 degrees and hands behind your head
•Crunch your left elbow to your right knee and squeeze your abs 
•Repeat on other side by crunching your right elbow towards tour left knee

Bicycle crunch

Circuit #1

•Start in a low plank position, keep your core and glutes engaged
•Lift your right arm straight out in front of you, thumb up like a hitchhiker 
•Return to start position and repeat with left arm out in front of you with thumb up

Hitchhiker plank

4x12 reps per side
•Assume the side plank position
•Crunch your top elbow to your top knee and  squeeze your obliques
•return to start position

Side plank + knee to elbow

•Start laying flat on your back, engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your right leg an inch off the floor and your left leg as high as possible towards your chest while keeping it straight
•Switch your legs bringing your left leg and inch of the floor and right leg as high as possible
•Repeat for prescribed reps

Leg scissors

Circuit #2

•Start on your back, legs lifted to 90 degrees 
•Pull your knees in towards your chest as far as possible then lower back down with control

Reverse crunch

•Lay flat on your back, legs bent and feet flat on the ground
•Cross your arms on your chest and crunch up chest towards your legs squeeze your abs at the top

Crunch

•Sit tall on the ground with your chest high and feet lifted off the ground 
•Twist from your midsection and touch the ground with both hands beside one hip then twist and touch the ground on the other side of you

Russian twist

Finisher

W2/D5 Metabolic🔥 Abs shredder

First time after a while! Thank you for designing this set 🖤

W1/D1 Metabolic🔥 Upper body & abs

Damn that jump lunge set really pushed me to the max. 🥵 I wanna have strong legs tho. Hopefully I beat the set stronger soon.

W1/D2 Metabolic🔥 Lower body workout

Wobbly at the T Plank but getting there on my push up with knees 🥵🔥❤️‍🔥

W1/D3 Metabolic🔥 HIIT cardio

Refreshed! Still heavy at the Single Glute Bridge but my inner voice starts telling me I should add resistance band for this Glute Toner session… 🥵❤️‍🔥

W1/D4 Metabolic🔥 Glute toner

Second circuit was a killer 🥵❤️‍🔥🔥

W1/D5 Metabolic🔥 Abs shredder

W2/D1 Metabolic🔥 Upper body & abs

Those finisher feels like a gift after the jump lunge reps ❤️‍🔥🥵🔥

W2/D2 Metabolic🔥 Lower body workout

That last circuit is more challenging than it looks after the previous ones! 🥵

Had more power to do those T-Push Up than months before 🥵❤️‍🔥🔥

W2/D3 Metabolic🔥 HIIT cardio

Had really nice workout, thank you for creating the set Coach Eian! ⚡️

Nice workout after HIIT yesterday ❤️‍🔥🔥🤟🏻

W2/D4 Metabolic🔥 Glute toner

Pushed myself through it! Really nice 🖤

W3/D1 Metabolic🔥 Upper body & abs

So hard for me but got it done finally! 🙌🏼

It was still hard for me, so I feel proud that I even completed it. The Jump Lunge is crazy. Keep breathing through my nose a bit help too to keep it going 🖤🙌🏼

W3/D2 Metabolic🔥 Lower body workout

Switching bear crawls to push ups on knees and some regular push up since I still suck at push ups 😅🥵

W3/D3 Metabolic🔥 HIIT cardio

W3/D4 Metabolic🔥 Glute toner

Feel proud of myself for this abs sesh 🥵

W3/D5 Metabolic🔥 Abs shredder

Feeling awesome for finishing this today. 🖤

Starting Monday with these push ups… ❤️‍🔥🔥🥵 Refreshed!

W4/D1 Metabolic🔥 Upper body & abs

🥵 so proud of myself for this one. A killer.

So glad I got through it! Those lunges 🥵

Tough set! The more I feel those moves, the more sweats I get. 🥵❤️‍🔥🔥

W4/D2 Metabolic🔥 Lower body workout

Totally a silent killer this one. Feeling the burn ❤️‍🔥❤️‍🔥❤️‍🔥🥵🔥🥵❤️‍🔥

W2/D5 Metabolic🔥 Abs shredder

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