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Sevens Workout #8

Ready to work?  Hard?


Good!  'Cause this one is sure to get your heart rate up and sweat out all the junk!


You'll feel ready to tackle the day.  After a good shower...


Printable PDF



Warm-Up: Basic Mat Pilates Routine

100 The Hundred

6     The Roll-Up

5     Single Leg Circles (each direction, each leg)

6     Rolling Like a Ball

8     Single Leg Stretch (each leg)

8     Double Leg Stretch (each leg)

8     Single Straight Leg Stretch (each leg)

8     Double Straight Leg Stretch (each leg)

8     Criss Cross (each side)

8     Spine Stretch Forward

6     Open Leg Rocker

6     Corkscrew

5     Saw (each side)

8     Single Leg Kicks

8     Side Kick Series

8   Forward-Back

8   Up-Down

8   Circles (each direction)

8   Inner Thigh Circles (each direction)

8   Bicycles

30 Leg Beats

**Switch sides and repeat Side Kick Series on the other side


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!


Beginners: 6-8 reps of each exercise

Intermediate: 10 reps of each exercise

Advanced: 12 reps of each exercise


The Workout:

30 sec  Cross Punches + Side Kick, alternating sides

12         Off-set Sumo Squat w Side Crunch, alternating sides

12         Broad Jump + Fast Feet Back

12         Skull Crushers w/ Scissors Legs

12         Hi-Low Squat-Jumps ("Hot-Colds")

12         4 Diagonal Mountain Climbers + 2 Blast-Off Push-ups

30 sec  Front Punches + Front Snap Kick


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