Name: Playbook - Fraser Wilson - Day 1: Abs
Uploaded: 2021-10-06T12:56:05.159Z
Duration: 20 min
Description: Day 1: Abs

Jahir

Was great. The video in the last one wouldn't run. I like that I can listen to my music app while the videos run. Felt good, thank you!

Jaxon

Love this app already and it’s only my first day lol

Cris

Day 1! 59 more to go! I can tell it’s gonna be good!

Jourdan

The last workout of the cardio, doesn’t work☹️

juan felipe

Szymon

Brian

Daniel

Great. :) I had Covid and didn't exercise for 2 weeks. So now doing again from the start. 💪

Saso

The cardio suggests a walk, butt during winter you do all the other exercises indours.

Bram

Abilmansur

First day ABS challenge! Harder than I thought 🥵

Anderson

U r the best trainer in the world. I am following u on insta for years.

Kaloian

Byron

Ahad Raza

Love the timers. 
Vacuums were the toughest part lol

Ryan

Difficult, but achievable. The scissor kicks kicked my ass. Ready for tomorrow.

Ramiro

Cristianö Zarza

Amazing ! My core feels insane already . Can’t wait for the next workouts .

Oliver

It was a great workout targeted for abs. I already do other workouts through a different app, but I have been struggling with my abs. But, with day one under my belt, I can already tell that this program is going to make all the difference.

Isaac

Martin

Jessie

Julio

Hi Fraser, can u explain the benefits of the vacuums?

Paulo

Judd

Andy Phan

Need timer for last exercise. Also sound when you made exercise like motivation :)

Stefan

Jason

Rado

Matej Gadula

Ahmed

Great Man  I have been following you since the pandemic THIS IS AMAZING 🔥

Jaime

More description. For example, what do the stomach vacuums do and what mistakes should you avoid?

Bin3teeg

Seth Osner

Desmond

Frank

- Lying leg raises 3 x 15 
- Reverse crunches 3 x 15 
- Plank knee in twists 3 x 10 (each side)
- Scissor leg raises 3 x 45-60 sec
- Stomach vacuums 2 x 5

- HIIT cardio 5 min

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Abs - lying leg raises

- Lying on the ground with knees bent
- Crunch your knees in toward your chest and back out

Abs - reverse crunches

- From a high plank position 
- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Abs - plank knee in twists

- Lay on your back with your hands on the ground at your sides for stability 
- Raise one leg off the ground until it is straight up
- Lower it back towards the ground while your raise the opposite leg up
- Scissoring your legs back and forth for time or reps

Abs - scissor leg raises

- Take a big exhale and pull your belly button in toward your spine by using those muscles deep within your midsection to slowly pull your abdominals in
- Hold that position, keeping the muscles contracted and engaged, for 10 to 60 seconds

Abs - stomach vacuums

- Bike sprints: 45 sec low intensity + 15 sec high intensity 
- Outdoor sprints: sprint 50m + walk 50m
- Boxing bag: 30 sec all out punches + 30 sec walk/slow skip

Day 1: Abs

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Day 1: Abs

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