Countdown Workout With Killer Ab Exercises

Contents

This workout will really test you as it is extremely intense. It is designed to get you ripped and in shape as it will demand a lot from you from a cardiovascular standpoint. Make sure to take as few breaks as possible during this countdown workout. Also included in addition to the countdown workout are 3 killer ab exercises designed to help you build a strong and ripped core.

Get into awesome shape with the “countdown” workout plus killer ab exercises

The countdown plus abs workout consists of 3 exercises: deadlifts, hang cleans, and ab exercises.

To complete the “countdown” portion of the workout, you will be cycling between the dead-lifts and hang cleans by completing 10 reps followed by 9 reps followed by 8 reps and so on for each exercise. You will be using two separate weights for each exercise.

So for example, if I were to do deadlifts I would get 2 bars with one equaling 185 pounds and the other, 135 pounds (you’ll be using 2 separate bars so that you don’t have to adjust the weight between sets which would take too long for this workout).  I would do 185 pounds for 10 reps of deadlifts, then immediately do 135 pounds for 9 reps of deadlifts, and then 185 pounds for 8 reps of deadlifts, and then 135 pounds for 7 reps of deadlifts, and so on until I get down to one rep. There is no rest in this workout.

After you were to complete the deadlifts portion of the workout, you would then do the same thing for hang cleans.

So listed below is the hang cleans/deadlifts countdown workout.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Hang cleans and Deadlifts

  • As shown in the example above, first complete the deadlifts countdown, then do the hang cleans countdown.

After completing the hang cleans and deadlifts’ countdown, complete the following killer ab exercises listed below 3 times with a 30-second rest between sets. Do not rest between the ab exercises.

  • Abs Exercise #1 – 15 Knees to elbows
  • Abs Exercise #2 – 30 Sit-ups
  • Abs Exercise #3 – 30 Heels to the Heaven

Put It into Practice: 3 Impactful Takeaways to Implement

  • Challenge yourself with the countdown workout: Try the countdown workout to push yourself to the limit. It is designed to get you ripped and in shape, so make sure to take as few breaks as possible during the workout.
  • Incorporate killer ab exercises into your routine: Add the 3 killer ab exercises from the article to your workout routine to help build a strong and ripped core. These exercises are knees to elbows, sit-ups, and heels to the heaven.
  • Combine the countdown workout with ab exercises: Follow the countdown plus abs workout, which consists of deadlifts, hang cleans, and ab exercises. Cycle between dead-lifts and hang cleans by completing 10 reps followed by 9 reps followed by 8 reps and so on for each exercise.

Daniel Maman

Daniel is a certified personal trainer (ACE), has a Bachelors of Science degree in Sports, Exercise, and Wellness, and spends his free time keeping up to date with the latest research in health and fitness. In his free time, you can find him playing basketball, doing muay thai, camping, traveling, reading, and eating tomatoes like they're apples.

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