Name: Playbook - Fraser Wilson - Day 5: HIIT abs
Uploaded: 2021-10-06T12:56:05.176Z
Duration: 20 min
Description: Day 5: HIIT abs

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

Joseph

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

Stephanie

Alejandro Sosa

Byron

I’m loving it ! These Hiit days tho are killer , got that insane pump feeling in my abs which I love .

Oliver

Chris

Superset:
- Bodyweight crunches 3 x 15-20
- V-ins 3 x 20

Superset:
- Lying L-sit toe taps 3 x 15
- Mountain climbers 3 x 30

Superset:
- Hanging cross leg raises 3 x 20
- Russian twists 3 x 20-30

- Stomach vacuums 2 x 5

- HIIT cardio 5 min

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Abs - bodyweight 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

Superset

- 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

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Abs - mountain climbers

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Abs - bodyweight russian 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 5: 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!

Day 5: HIIT abs

Community

More workouts from Fraser Wilson