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...
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