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Fitness  /  May 12, 2021

Ab Rep Count Ladder (25 min)

by Mackenzie Stevens

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This advanced ab workout is a great way to tone your abs while also getting some good cardio in. The workout is designed so you’ll do 1 rep of one exercise and 9 reps of the next exercise. Then you’ll do 2 reps of the first exercise and 8 of the other exercise. Remarkably, you’ll have done 100 reps of each exercise by the end!
In this workout, we’ll be doing many of the exercises “hard count” (HC). Examples: with mountain climbers, you count bringing the right and left knee up as one rep. With plank to knee taps, you count going to the right and left as one rep. For side shuffles, you shuffle to the right and the left as one rep.

Target Muscles: rectus abdominis, transverse abdominis, obliques

Workout:
*Warm-up not included-please do before workout*

Round 1
1  sit ups (or crunches)
9  HC mountain climbers
2 sit ups
8 HC mountain climbers
3 sit ups
7 HC mountain climbers
4 sit ups
6 HC mountain climbers
5 sit ups
5 HC mountain climbers
6 sit ups
4 HC mountain climbers
7 sit ups
3 HC mountain climbers
8 sit ups
2 HC mountain climbers
9 sit ups
1 HC mountain climbers

Round 2
1 rep HC plank to knee tap
9 reps HC side shuffles

Round 3
1 toe reach
9 burpees

Round 4
1 rep HC (hard count)  bicycles
9 reps HC high knee pause

3 Minute Optional Burnout
1 min plank
30 seconds side plank (R)
30 seconds side plank (L)
30 seconds side plank hip dips (R)
30 seconds side plank hip dips (L)

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Tags

  • advanced
  • HIIT

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Welcome!

I'm Mackenzie Stevens! I'm a wife, recipe creator, health enthusiast, and fitness lover! I love creating healthy recipes based on whole food ingredients. I hope you enjoy these recipes as much as we do!

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