Name: Playbook - Fraser Wilson - Day 21: Oblique shredder
Uploaded: 2021-10-06T12:56:05.229Z
Duration: 30 min
Description: Day 21: Oblique shredder

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

Joseph

- Exercise ball twists 3 x 20
- Dumbbell twists 3 x 10
- Stomach vacuums 4 x 5

- HIIT cardio 9 min

- Lying on your back with your arms out to a T
- Hold a stability ball between your legs
- Lower the ball to one side then the other

Abs - exercise ball twists

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Abs - dumbbell twists

- 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 21: Oblique shredder

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!

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

Byron

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?

Tenzin Soepa

Day 15: Oblique shredder

Day 16: Lower abs

Day 18: HIIT abs

Day 20: Core

Day 23: Lower abs

Day 24: Core

Juan Rodriguez

Day 26: Oblique shred

Day 28: Lower abs

Day 29: Core

Day 31: HIIT abs

Day 33: Lower abs

Day 34: Oblique shreds

Day 36: HIIT abs

Day 38: Core

Day 40: Lower abs

Day 41: Upper ab shred

Day 42: Oblique shred

Day 21: Oblique shredder

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