Total Body - High Intensity - "7" workout

[Lisa]

I printed out a copy of the 7 exercises and gave it to my boot camp clients
so they could go at their own pace.

10-15 min. warm-up: high knee walk, walk on toes forward and back, arm
circles, straight leg kicks, walking lunges, forward and backward jogging.

7 exercises, 7 reps, 7 sets

1. Hand release push-ups
2. Squat with upright row
3. Jog to wall and back. That is 1 rep.(I teach in a gym which is approx
100 feet to one wall and back.)
4. Chest fly in bridge position. I had them put their heels on a bosu.
5. Jumping jacks (hands must touch at top)
6. Sumo squat with calf raise.
7. Step ups on bench - alternating feet.

I hope your clients like this workout. My clients want to do it again to see
if they can beat their time.

[robinsg]

This is a great, well balanced workout. It has push, pull, plyo and functional, full-body exercises. I love simplicity at 6am and this one really does it for me.
"7 exercises, 7 reps, 7 sets. GO."

[Kyle]

I did this one with my Mums and Bubs on Wednesday. I only modified it slightly as I had different equipment available to me. I just changed number for to band bicep curls and I decreased the runs by one each round.

They seemed to enjoy it because it was simple and easy to follow so they could talk while they exercised... which seems to be a key part of my Mums and Bubs sessions

[njfitmom]

ha! sure is!