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!
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