Sevens Workout #7
This workout is gonna get your heart pumping!
It's a full-on cardio session that will work you over from head to toe!
It's one of those that, when you finish, you feel AMAZING and like you can conquer the world!
I know this video is from the Tabatas, but the exercises are the same.
Just omit the ab circuit and the burpee interval.
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!
Beginner: 6-8 reps of each exercise
Intermediate: 10 reps of each exercise
Advanced: 12 reps of each exercise and 30 seconds on 1st and last exercises
You'll Need:
Mat or some object to hop over
Bench or Chair
Medicine Ball, Kettlebell or Dumbbell
Warm-up: 10 Minute Abs Routine
50 sec Seated knee-ins
10 sec rest
50 sec Russian Twists w/ weight
10 sec rest
50 sec Full Body V's
10 sec rest; Repeat sequence 2 more times!
1 min Seated Bicycles
The Workout
12 Mat Hops (or 30 sec!)
12 Bench Squat Jumps
12 180-degree Mountain Climbers (each leg)
12 Halo Slams (each side)
12 Quad Push-ups
12 Break Dancers (each side)
30 sec Decline Bench Run (Face Melters)