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Sevens Workout #6

I've combined some of my favorite bodyweight exercises to create this new routine.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sevens are not for the faint of heart.  However, if you are a beginner, you can TOTALLY do this too! Just decrease the number of reps for each exercise and take the easiest modification.

 

I hope you like my little demonstrator today.  My videographer has the flu, so I've been trying to wing it.  I figured my willing subject would be better at demonstrating than filming...  So this just goes to show that your kids can join you on this workout too!

 

Printable PDF

 

 

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 Donkey Kicks for 1 whole minute when you get to the bottom...

 

YEEHAW!!!

 

Beginners: 6-8 reps of each exercise (20 sec on timed exercises)

Intermediate: 10 reps of each exercise

Advanced: 12 reps of each exercise, except #1&7 are 30 seconds long

 

You'll need:

Just yourself

Some water and a towel

A buddy would be nice

A motivating playlist may be helpful too!

 

Warm-up: 

Basic Mat Pilates Routine

 

The Workout

30 sec Hallelujah's

12        Alt Jump Lunge and Jump Squat (each)

12        Dive Bomber Push-ups

12        Leap Frogs

12        Quad Push-ups

12        Side Hop Burpee

30 sec Donkey Kicks