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Sevens Workout #3

This one is a tough one.  Period.


Especially on the way back up.




















But I know you can do it!  Keep trying and don't give up!


You will feel incredible when it's all done!


Printable PDF



Sevens Protocol: 

Round 1: Exercises 1 & 2 (easy, right?)

Round 2: Exercises 1-3 (not too bad...)

Round 3: Exercises 1-4 (back to the top...)

Round 4: Exercises 1-5 (over halfway there!)

Round 5: Exercises 1-6 (one more...)

Round 6: Exercises 1-7 (last one!!!)


     ***Take a 1-2 minute break and drink some water!!***


Now start from the bottom and work your way back up!

Round 1: Exercises 7 & 6 (maybe we should've taken a longer break!)

Round 2: Exercises 7-5 (whose idea was this?!!!)

Round 3: Exercises 7-4 (AGHHHHH!)

Round 4: Exercises 7-3 (Holy Donkey Kicks and Squat Jumps!)

Round 5: Exercises 7-2 (1 more... 1 more...)

Round 6: Exercises 7-1 (Kill it!!!!!!!!)


You'll Need:

Jump Rope (opt)

Kettlebell or Dumbbell


Warm-up: 10-Minute Abs Routine

45 sec Seated Bicylcles; 15 sec rest

45 sec Crunch w/ Knee Curl to Chest; 15 sec rest

45 sec Russian Twists; 15 sec rest

Repeat sequence 2 more times!!

1 min Plank with Side-to-Side Sway


The Workout

30 sec High Knee Run OR Jump Rope

12 Kettlebell Swings

12 Thrusters

12 Squat Jumps

12 Donkey Kicks

12 Walking Push-ups

30 sec Plank T-Thrusters


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