The 7 Minute Workout

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EQUIPMENT: bodyweight only

INSTRUCTIONS: Complete at a superset round. 30 seconds work, 10 seconds rest.

Go at a sustainable, manageable pace for your fitness level.

EXERCISES

• Jumping Jacks
• Wall Sit
• Push Ups
• Abdominal Crunches
• Alternating Step Ups
• Body-weight Squats
• Triceps Dips
• Plank
• High Knees
• Lunges
• Push Ups with Rotation
• Side Plank

SUBSTITUTIONS & OPTIONS:

•  If you’re cleared to work out post injury, take the jumps out and just march in place (instead of jumping jacks and high knees)

•  Don’t have a step or sturdy chair? Substitute reverse lunges or lateral lunges.

•  4 rounds accumulate approximately 30 minutes. Do it all at once, use as a warm up, or break it up into micro workouts throughout the day to accumulate a full body workout.

CREDITS/CITATIONS:

Klika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment, ACSM’s Health & Fitness Journal: May/June 2013 – Volume 17 – Issue 3 – p 8-13

doi: 10.1249/FIT.0b013e31828cb1e8

THE MOST IMPORTANT THING: Have fun with it!

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