7x7x7 Ab Workout

by hannahandfitness

If you’ve signed up to my newsletter then you’ve probably already seen this crazy, ab burning workout. But fear not, this post will still be beneficial for you guys too!

This workout is a similar training style to my previous 7x7x7 glute workout. It has 7 reps, 7 rounds and 7 exercises. It may sound easy but trust me, by the third round you’ll be crunching half way and collapsing back on the floor. It’s a great ‘switch it up’ kind of workout which is extremely important and beneficial to progress.

7X7X7 ab workout.jpg

Every now and then it’s a good idea to switch up your routine and shock your body of what’s it used to. Your body is a clever thing and eventually it get’s used to routine. If you follow a certain training structure for too long, it can put you in a tough plateau to get out of. Also, as I said earlier, it can hinder your results and potentially stop them.

What exactly should you change?

It’s all and well of me telling you to switch up your workouts but I don’t mean just changing your usual ‘arm day’ to a ‘full body day’. No no no. When looking to change up your workout you want to change up your ‘arm day’ completely. Your sets, reps, exercises, intensity and length of workout should all be considered.

For example, my usual ab workout typically consists of 3 sets of the same rep for each exercise and this will be the same for roughly 5 ab exercises. So for me to change my ab workout to 7 exercises, 7 reps and 7 rounds is a pretty big shock to not only my system but my muscles too. They’re going to be put under a lot of tension than usual.

The research

To back up my saying so of plateaus, I came across some an interesting study by Hans Selye. He was the first person to research plateaus (which occurs in training due to homeostasis) and produced a theory known as the General Adaption Syndrome which manages do detail carefully how exactly the body responds to stress and change. This article from bodybuilding.com goes into a lot more detail of the subject.

So, every few weeks I’ll find myself switching up my workouts to something crazy – mostly high in reps and lower weights as I usually train with heavy weight and low(ish) reps. So far though, these 7x7x7 workout styles are my favourite and you are ultimately promised DOM’s for the next day. Who else sickly loves DOM’s?

Let me know if you try it! I love hearing you guy’s in pain – ha!

Hannahandfitness,

x

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11 comments

Dean of Little Steps August 16, 2017 - 11:34 am

Wow. That does look hardcore. If only I had the stamina, but then again, I would never know if I don’t try right?

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Helen August 16, 2017 - 1:27 pm

This sounds intense – I’m going to give it a go tomorrow morning during my workout 🙂

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Jono August 16, 2017 - 3:05 pm

I’ll be sure to give this a go this week. Sounds tough.

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Sophie's Nursery August 16, 2017 - 4:21 pm

Wow that sounds like hard work! Probably not what a pregnant person should be doing lol – will give it a go after to see if I can get rid of my mum tum!! x

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Anosa August 17, 2017 - 5:14 am

I like the idea of switching up your work out regime, we do it at my gym every 3 months so we don’t get too complacent.

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Emma August 17, 2017 - 7:08 am

I love a good ab exercise. I like to change my workouts otherwise I just get a bit bored. I’ve try and do one class a week and then do a hiit and ab workout four times a week. I love practising yoga before bed as well.

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Kira August 18, 2017 - 12:43 am

This is definitely hardcore . 6 weeks postpartum and starting to do slight exercising . Will certainly be working upto this 🙂

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Jayne @ Sticky Mud And Belly Laughs August 18, 2017 - 9:15 am

Thanks for the insight. I just though as long as I was exercising I’d be fine. I’d never heard of plateauing before.
(hubby helping out)

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Cathy Glynn August 18, 2017 - 9:33 am

I had never heard of this either, such an informative post. at the moment I have to be a little careful due to back surgery so it is difficult finding an happy medium.

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Fashion and Style Police August 18, 2017 - 8:45 pm

This post has inspired me to get back into exercising. Not exercised in weeks.

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Clair August 24, 2017 - 10:34 am

This sounds intense but I would love to give it a try and see how unfit I really am!

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