Seven-minute full-body workout

Publicat a Fitness and tagged exercise, full body , body weight , fitness, workout

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Busy day? Before you even consider skipping your workout, consider this: Seven exercises can tone, tighten and strengthen your whole body in just seven minutes.

If you have even longer, try sandwiching the full-body workout in between two three-minute skip rope sessions to boost your endurance and torch fat. Fast, intense and highly effective, this is the perfect routine to squeeze in when your schedule is hectic. 


1. Single legs touchdown 

How to do it: 

● Stand on your right leg, with your left leg slightly raised and close to your right.

● Bend forward at the hip and touch your rooted right leg with your left hand.

● Perform for 10 reps, resting for five seconds each time to catch your breath.

● Repeat x 4


2. Touch floor side shuffle 

How to do it:

● Start with your legs more than hip-distance apart, with your core tight and a soft bend in the knees.

● Sit back into your hips and gently hop sideways to the left with your left leg leading.

● Reach your right hand towards your left leg and touch the floor. This is one rep.

● Use your core and upper legs to bring yourself back up and hop sideways to the right, reaching your left hand toward your right foot. Increase your speed to intensify that cardio power.

● Perform for 20 reps and rest for 10 seconds. 

● Repeat once.


3. Sit through 

How to do it:

● From a seated position, lift your core so that both arms are straight and your hands are below your shoulders. Your knees should be bent 90 degrees below your hips, with only your hands and toes touching the floor (otherwise known as a bear crawl position).

● Keeping your back flat and core tight, raise your left hand and right leg and rotate to your left. Pivot on your left foot as you thread your right leg beneath you and stretch it out straight on the ground. 

● Reverse the movement, returning to your starting position with control. 

● Perform 20 reps, resting for 10 seconds each time.

● Repeat x 2.


4. Spiderman pushups 

How to do it:

● Get into a normal pushup position, keeping your body in a straight line from your ankles to your head. 

● Slowly lower your body to the floor, lifting your left foot and swinging your left leg sideways. The aim is to touch your knee with your elbow.

● Return to standard pushup position and repeat with your left leg for 20 reps, taking a 10 second rest before the next set of reps.

● Repeat x 2.


5. Jumping lunges 

How to do it:

● Begin standing tall with your left foot in front of your right. Keep your knees slightly bent but not in a full lunge.

● Make sure your body is loose and your stance is active. 

● With your core engaged, push from the bottom of both feet into a jump, switching the position of your feet in the air. Land in a lunge with your right leg to the front.

● Instantly repeat this movement with the other leg. 

● Do two sets of 20, resting for 10 seconds after each rep.


6. High skipping 

How to do it:

● Skip on the spot by hopping on your left leg while bringing your right knee towards your chest at the same time.

● Engage your abdominals as you bring your knee up.

● Switch legs and pump your arms throughout.

● Continue for 20 seconds, resting for 10 between each period.

● Repeat x 2.


7. Downward dog with cross toe taps

How to do it:

● Push yourself back from a long-armed plank position and into a downward dog.

● Your hips should be raised up to the sky and pulling back towards your heels.

● Reach through with your left hand and touch your right toe, immediately returning back to your downward dog. Repeat with the right hand and left toe.

● Continue for 20 seconds, then rest for 10 seconds.

● Repeat x 2.


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Publicat a Fitness and tagged exercise, full body , body weight , fitness, workout.