Sevens #1
Sevens are one of my favorite workouts!
I kind of have a love-hate relationship with them.
The workout looks easy, but the catch is that there is no resting until you finish all 6 rounds.
If you are just beginning, having a rough day, etc., then please, by all means, take short breaks and catch your breath and then jump back into the routine. The idea is to get fit, not hurt.
If you've already done my Tabata Workout #1, you'll notice that I use the same exercises, plus one more added to make it seven. But don't be fooled! This is a VERY DIFFERENT workout than Tabatas even thought the exercises are the same!
7’s Protocol
Round 1: Exercises1-2
Round 2: Exercises1-3
Round 3: Exercises 1-4
Round 4: Exercises 1-5
Round 5: Exercises 1-6
Round 6: Exercises 1-7
<<1-2 Minute BREAK!!>>
Then repeat the entire sequence working backwards!
Warm-up with this 10 Minute Abs Routine:
45 sec 3-Way Crunches (Middle-Right-Left)
15 sec rest
45 sec Spidermans
15 sec rest
45 sec SLOW Bicycles
15 sec rest
*Repeat the sequence 2 more times
1 min Russian Twists/Cherry Pickers
Sevens Workout #1
12 Air Squats (with a resistance band to help you maintain proper form)
12 Push-ups/Pike Push-ups
20 Bench Triceps Dips With Leg Kick-Out (10 each leg)
15 Wide Thrusters
12 Leap Frogs
12 Jump Lunges (each leg, so 24 total)
12 Plank Thrusters