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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!

 

Printable PDF

 

 

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