Name: Playbook - Ida Jemina - Obliques Attack
Uploaded: 2023-12-11T13:22:07.272Z
Duration: 10 min
Description: Obliques Attack

Lena

Marina

Ashley 

Sharyl

Perfect lil set for after 45 min treadmill endurance work. Abs is a lil reward!!  💜💜

Natalie

Michelle

My core is weak so this is a great circuit to add to my workout routine.

Brianna

🔥🔥🔥🔥🔥🔥🔥 ABSolutely love this one!!

Monini

I had to do something in addition to glute workout, this was perfect!!😍💥

Tiia Gurkalova

Exzon

Jennifer

Rossana

A great end for the gym. What a burn.❤️‍🔥❤️‍🔥

Martina

Alan

Such a burning 🥵 🔥 omg! Amazing short but so effective 💪🏻 🍫 working for those results each day !!! 💕

Isa Flores

Claire

It was short but powerful! 💥💪It's so wonderful to be "back in business" after a small surgery and "layoff"! 🤗💃😉👌

Janika

Brittney

Amanda

Erin

Svitlana

Sini Hopeakoski

Andriana

Used some weights for more effectiveness and for example plank walkouts would make it a bit tougher...

Stef

Lau Sanber

Tell your obliques that it's getting hot today since we will do an 11 min Obliques Attack!😍🔥 All you need for this workout is your own bodyweight! Let's give those obliques something to remember!

Method: 30 sec each exercise - 3 
rounds - 1 min break between rounds.

Duration: 11 min

1. Lying Windmills
2. V-Sit Air Punch
3. Plank with Hip Dips
4. Heel Taps
5. Side Plank with Hip Dips

- Starting on your back with legs up in the air
- Keep your feet together!
- Rotate from side to side
- Touch your feet to the ground if you can, but do not rest there
-moving legs to both sides and returning to center is one repetition

Lying windmills

-Sit on the floor and lift your knees to a 45 degree angle so your body forms a V (you may keep your feet together or cross them)
-Begin by rotating your midsection to one side, keeping your hips and legs stationary
-Punch towards the ground with the opposite side arm towards the direction you have rotated
-Rotating and punching to both sides and returning to center is one repetition

V-sit air punch

-start in a center plank position with forearms parallel and centered under your shoulders (be sure to keep your back straight as possible!)
-Dip your hips to one side in a controlled manner, as low as you can without compromising your forearm position 
-Return to center and rotate to other side
-Completing a dip to both sides and returning to center is one repetition

Plank with Hip Dips

-Lay on the ground with your knees bent and feet flat on the floor (aim for a 45 degree angle from your hips to knees!)
-With your arms straight to your sides, crunch to one side and reach for your heels with your fingertips
-Tap your heel and return to center, repeat to other side
-Crunching to both sides and returning to center is one repetition

Heel taps

Remember to do the same thing to your other side as well. Both sides 30 seconds.

Obliques Attack

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