Sevens #9
Pilates + Cardio + Bodyweight Exercises
Get ready to work your entire body from head to toe!
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The Protocol:
Round 1: Exercises 1-2
Round 2: Exercises 1-3
Round 3: Exercises 1-4
Round 4: Exercises 1-5
Round 5: Exercises 1-6
Round 6: Exercises 1-7
<<1-2 Mintue BREAK!!>>
Then repeat the entire sequence, working backwards!
*If you're still feeling like you want more, do the entire set from 1-7 and 7-1 with no break in between. That means you'll be doing Face Melters for 1 whole minute when you get to the bottom...
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Beginners: 6-8 reps of each exercise (20 sec on timed exercise)
Intermediate: 10 reps of each exercise (30 sec on timed exercise)
Advanced: 12 reps of each exercise, except #7 is 30 seconds long
You'll need:
1 Weight (5+ pounds)
1 Bench, Step or Chair
Yoga/Pilates Mat (or just a carpeted floor)
Warm-up:
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The Workout:
12 Goblet Squats
12 Good Mornings
12 Walking Push-ups
12 Woodchops (each side)
12 Weight-Drop + Burpee + Tuck Jump
12 Kettlebell Swings
30 sec Face Melters