Name: Playbook - Fraser Wilson - Day 31: HIIT abs
Uploaded: 2021-10-06T12:56:05.258Z
Duration: 40 min
Description: Day 31: HIIT abs

Superset:
- Hanging knee raises 3 x 10-15
- Bench crunches 3 x 10-15

Superset:
- Cable crunches 3 x 10-15
- Cable woodchoppers 3 x 10 (each side)

Superset:
- Lying hip ups 3 x 10
- Side oblique crunch 3 x 15 (each side)

- Stomach vacuums 4 x 5

- HIIT cardio 13 min

- Hang from a bar 
- Keeping your core tight
- Raise your knees up as high as possible toward your armpits

Abs - hanging knee raises

- Seated on a bench
- Hold a dumbbell at your chest
- Lean back while you tuck your knees in and out

Abs - bench crunches

Superset

- 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

- Hold the cable handle with arms extended in front of your body
- Pull the cable across your body at a slight diagonal 
- Return to starting position with control 
- Complete desired reps then repeat on the opposite side

Abs - cable woodchoppers

- Hold on to something for balance 
- Raise your body off the floor
- Keeping your core engaged lower as slow as possible

Abs - lying hip ups

- Lying on the floor with one leg bent and your foot placed on the floor 
- Crunch up on that side taking your elbow toward your knee

Abs - side oblique crunches

- 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 31: 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

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 31: HIIT abs

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