Name: Playbook - Fraser Wilson - Day 18: HIIT abs
Uploaded: 2021-10-06T12:56:05.219Z
Duration: 30 min
Description: Day 18: HIIT abs

Byron

Superset:
- Hanging cross leg raises 3 x 20
- Hanging static leg raise 3 x 20 sec

Superset:
- Bicycle crunches 3 x 30
- Scissor leg raises 3 x 45-60 sec

Superset:
- Cable crunches 3 x 10-15
- V-ins 3 x 15

- Stomach vacuums 3 x 5

- HIIT cardio 9 min

- Hanging from a bar
- Rotate through your torso as you split your legs lifting your front leg toward the opposite side 
- Repeat on the opposite side

Abs - hanging cross leg raises

- Hanging from a bar lift your legs straight out until your an an L-sit position 
- Bend your knees and hold position for time

Abs - hanging static leg raise

Superset

- 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

- 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

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Abs - cable crunches

- With your body in a V-sit hold position
- Tuck your knees to your chest 
- Extend your legs out
- Repeating sequence for time or reps

Abs - V-ins

- 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 18: 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

Anderson

Day 10: HIIT abs

Juan D Orjuela Garavito

Day 12: Lower abs

Day 13: Core

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

Day 18: HIIT abs

Community

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