Name: Playbook - Fraser Wilson - Day 10: HIIT abs
Uploaded: 2021-10-06T12:56:05.193Z
Duration: 25 min
Description: Day 10: HIIT abs

Byron

Anderson

Superset:
- Lying L-sit toe taps 3 x 15-20
- Bicycle crunches 3 x 20

Superset:
- Exercise ball crunches 3 x 15
- Exercise ball pikes 3 x 15

Superset:
- Decline russian twists 3 x 20
- Scissor leg raises 3 x 45-60 sec

- Stomach vacuums 3 x 5

- HIIT cardio 7 min

- Lying on your back with your legs up
- Crunch up and touch your opposite toe
- Lower and repeat to the opposite side

Abs - Lying L-sit toe taps

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Abs - bicycle crunches

Superset

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Abs - exercise ball crunches

- From a high plank position with a stability ball under your thigh thighs 
- Roll up into a pike position 
- Roll back to starting position

Abs - exercise ball pikes

- Lean back to about 45 degrees with your legs locked into a decline bench 
- Rotate dumbbell from side to side

Abs - decline russian 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

HIIT cardio

Day 10: HIIT abs

James

App didn’t tell me I would need to be outside or would need a punching bag for the last workout. Other than that, I had a blast!

Joseph

Dimitry

Day 1: Abs

Jeremy

juan felipe

Day 2: Obliques

Jahir

Day 4: Core

That last super set it Brutal! Let’s go!

Very challenging! Had to modify 2 of them. I love a good challenge! 👍🏼

Stephanie

Alejandro Sosa

Day 5: HIIT abs

Daniel

Stefan

Day 7: Obliques

Saso

Bin3teeg

Day 8: Lower abs

Juan D Orjuela Garavito

Day 12: Lower abs

Day 13: Core

Hey m trying so hard to loose my belly fats. Any points?

Tenzin Soepa

Day 15: Oblique shredder

Day 16: Lower abs

Day 18: HIIT abs

Day 20: Core

The exercise ball was so challenging but so rewarding to finish! Thanks Fraser

Day 10: HIIT abs

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