Sevens Workout #4
I'm not sure if I love these or hate these!
I hate them. But I love them when I'm done...
They sure work up and sweat and kick your booty, leaving you lying on the floor for a minute or two to catch your breath and let your body stop shaking.
I love it. And I hate it.
You'll Need:
Mat
Medicine Ball or Weight (5-10 lbs)
Bench
Beginner: 6-8 reps of each
Intermediate: 10 reps of each
Advanced: 12 reps of each
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!
Warm-up: 10 Min Abs Routine
50 sec Plank Jacks + 1 Spiderman on each side
10 sec rest
50 sec Pikes (on Stability Ball opt)
10 sec rest
50 sec Russian Twists
10 sec rest; Repeat sequence two more times!!
1 min Low Plank Side-to-Sides
Workout
30 sec Alt Jump Squat to Jump Lunge
12 Down-Dog + Diver Push-up + Up-Dog
12 Towel Crawl
12 Push-up + Plank Bird-Dog
12 Single-Leg Deadlift
12 Skull Crusher w/ Scissors Legs
30 sec Mountain Climbers