Sevens Workout #2
YESSSSSS!!
I know you can't wait!
Sevens are a whole different beast. They are the same exercises I used in Tabatas this week, but trust me, this is a completely different workout. Tabatas and Sevens are both effective in their own, unique way.
So grab your towel, grab your water, take a few deep breaths...
Aaaaaand....
Warm-up with 10-Minute Abs:
45 sec Plank with a Spiderman + Knee to Opposite Elbow
Rest 15 sec
45 sec Plank to Inverted V
Rest 15 sec
45 Sec Cross Crunch
Rest 15 sec and Repeat Sequence 2 more times!!
1 minute Plank to T-Plank
Sevens Workout #2
8-12 Side Animal Crawls*
16-24 Weighted Wood Chop*
8-12 Single-Leg Burpees* (or regular Burpees)
8-12 Reverse Lunge w/ a Twist*
8-12 Breakdancers*
8-12 Single-Leg Lunges with Upright Row*
30 sec Mountain Climbers
*Do half of these reps on one side/leg and then switch to the other side/leg for the rest of the reps.
Sevens 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!