Name: Playbook - Fraser Wilson - Day 7: Obliques
Uploaded: 2021-10-06T12:57:12.035Z
Duration: 20 min
Description: Day 7: Obliques

Daniel

Byron

Stefan

Bin3teeg

- Russian twists 3 x 30
- Plank knee in twists 3 x 20
- Side oblique crunches 3 x 15 (each side)
- Stomach vacuums 3 x 5

- HIIT cardio 5 min

- 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

- From a high plank position 
- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Abs - plank knee in twists

- 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 7: Obliques

Day 1: Abs

Day 2: Obliques

Day 4: Core

Day 5: HIIT abs

Day 8: Lower abs

Day 10: HIIT abs

Day 12: Lower abs

Day 13: Core

Day 15: Oblique shredder

Day 16: Lower abs

Day 18: HIIT abs

Day 20: Core

Day 21: Oblique shredder

Day 23: Lower abs

Day 24: Core

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 7: Obliques

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Day 7: Obliques

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