Workout Wednesday: Try the Fraser Wilson 10-minute bodyweight workout to start your day right

Workout Wednesday: Try the Fraser Wilson 10-minute bodyweight workout to start your day right

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This #WorkoutWednesday, fitness trainer Fraser Wilson shares his 10-minute bodyweight workout designed to be done first thing in the morning to get your day started right.


You don’t need any gym equipment or weights for Wilson’s morning workout. The above video is full length which means you can follow along in real time. If you need extra rest, just pause the video. The workout is broken up into 30-second exercises as follows:

00:00 – 00:30 Extended plank ups (keep abs tight)
00:30 – 01:00 Shoulder taps (squeeze obliques)
01:00 – 01:30 Plank Supermans (alternate sides)
01:30 – 02:00 Mountain climbers (contract abs)
02:00 – 02:30 Knee jumps (explode up)
02:30 – 03:00 Lunge step backs (alternate sides)
03:00 – 03:30 Bodyweight crunch (breathe on the way up)
03:30 – 04:00 Scissor raises (continuous reps)
04:00 – 04:30 Knee raise to hip up (control negative)
04:30 – 05:00 Side plank raise (squeeze lower obliques)
05:00 – 05:30 Side plank raise (swap sides)
05:30 – 06:00 Frog jumps (bring legs to feet)
06:00 – 06:30 Controlled pushups (keep going)
06:30 – 07:00 Rest/stretch (catch your breath)
07:00 – 07:30 Russian twists (rotate at torso)
07:30 – 08:00 V-sit crunches (lift legs up)
08:00 – 08:30 Squat to stiff leg (keep your form solid)
08:30 – 09:00 Squat jump ins (bring feet together)
09:00 – 09:30 Run on the spot (focus on your calves)
09:30 – 10:00 Plank knee ins (bring to opposite side)

When followed faithfully, the results of Wilson’s 10-minute morning workout will become apparent in no time at all.


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🔥5 Ab Training Mistakes👇 ⬅️ Swipe left & Save! — 🔥 1. Using Too Much Momentum Training properly is all about control, especially when it comes to your Abs. You could probably bust out a hundred and one leg raises by swinging and jerking your body up. However, what matters most is the quality of the rep, not the quantity! 🔥 2. Not Getting A Good Contraction Closely related to number one, if you are not getting an effective contraction throughout the movement than you are simply wasting your time and effort. Training requires just as much mental focus as it does physics effort! 🔥 3. Not Breathing Out Fully One very simple yet very effective way to increase your Ab engagement within your exercises is to breath. Now I don’t mean just Huss a little breath from your nostrils – but a strong explosive breath. You’ll notice that when you breath out explosively your abs tend to automatically contract. 🔥 4. Poor Exercise Selection Variety is the 🔑 to a well developed full set of abs! The core is generally made up of three key components – the abdominals, obliques, and the serratus anterior. In order to for your ab training to be complete, you will want to be giving each of these areas adequate attention! 🔥 5. Simply Being Lazy if you wish to grow you Abs and develop a nice looking mid section, you MUST train them directly. So, if you're after a nice set of abs, please understand that training them directly is an absolute essential piece to the puzzle — ✖️Double Crunch 3 x 15 ✖️Reverse Crunch 3 x 15 ✖️Russian Twist 3 x 30 ✖️Side Plank 3 x 30 sec each ✖️Side Plank Reach 3 x 15 each ✖️Plate Crunches 3 x 20 — 👉Hit these exercises back to back with minimal rest in between each exercise. Once you’ve performed each exercise once over, take a 1-2 minute rest and then repeat the circuit 3 more times 💪

A post shared by Fraser Wilson (@fraserwilsonfit) on

For targeted concentration on abdominal strength and definition, consider adding some of the movements Wilson outlines in the above Instagram slideshow.

2019-05-13T18:13:37-07:00May 15th, 2019|

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