Name: Playbook - Fraser Wilson - Day 29: Core
Uploaded: 2021-10-06T12:56:05.253Z
Duration: 40 min
Description: Day 29: Core

- Plank extensions 3 x 10 
- Exercise ball passes 3 x 10
- Scissor leg raises 3 x 45-60 sec
- Stomach vacuums 4 x 5

- HIIT cardio 13 min

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Abs - plank extensions

- Lying on your back with arms snd legs extended 
- Pass a stability ball from your hands to your legs and out to extension 
- Repeating back and forth

Abs - exercise ball passes

- 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 29: Core

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

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

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

Day 21: Oblique shredder

Day 23: Lower abs

Day 24: Core

Juan Rodriguez

Day 26: Oblique shred

Day 28: Lower abs

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 29: Core

More workouts from Fraser Wilson