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The 7-minute workout

Sculpt in 7 Minutes!

Your best body in less than 10 minutes, you say? it can be done- Wahoo’s 7 Minute Workout app shows us how.

Whether you’e a full-time mum or busy office worker, we’re pretty sure a short and sweet workout  you can get done in under 10 minutes will sound appealing. Well good news, it can be done. If you’re prepared to go hard and give it your all, it is possible to have an effective workout in 7 minutes, and with Wahoo Fitness’ 7 Minute Workout, which combines aerobic and resistance training to work your heart as well as your mules, you don’t need to leave the house to make it happen. This high-intensity form of training is popular for a reason, but you need to work hard if you want to see results.

Try the workout here to reap serious rewards asap!

 

Perform each move for 30 seconds at a time with a 10 second rest in between each. Try to do as many as possible in 30 seconds. keep going for seven minutes in total.

Kit you’ll need: Chair/step

Squats, Areas trained: Bottom, Quads

Technique

Stand with your feet slightly wider than your hips and your toes pointed slightly out.

Keeping your back straight, bend your knees and bend at the hips to lower until you are parallel with the floor.

Push back up to th orginial standing poisition and repeat.

Step-Ups {onto a chair), Areas trained: Bottom, Legs

Technique

Stand in front of the chair.

Step up onto the chair with one foot, followed by the other.

Pause and then step off with the opposite foot first.

Repeat, changing sdes with each rep.

 

Side Plank, Areas trained: Core, sides

Technique

Form a straight line with your body on its side, resting on one forearm with your feet stacked on top of each other.

Hold for 30 seconds.

 

High knees, Areas trained: Legs, Bottom, Core

Technique

Run on the spot lifting your knees as high as possible.

Swing your arms as if you were running normally.

 

Tricep Dips, Areas trained: Triceps

Technique

Sit on a chair with the heels of your hands on the edge.

Slide your bottom off the seat and support your weight with your hands.

Bend your elbows back and slowly lower your bum toward the floor while keeping your elbows tucked in.

Push back up to the start and repeat,

 

Lunge, Areas trained: Legs, Bottom

Technique

Stand with your shoulder back and relaxed, and your chin up.

Take a large stap forward with one foot.

Bend both knees to about 90-degree angle, with your back knee just about the floor.

Push back up to the starting position, then repeat on the opposite leg, alternating legs with each rep.

 

Jumping Jack, Areas trained: Bottom, Legs, Core

Technique

Start with your feet together and arms at your sides.

Slightly bend your knees and jump up in the air.

As you are jumping kick your legs out and bring your arms up and out to for a ‘star’ shape.

Land softly and repeat exercise.

 

Press-up Rotation, Areas trained: Chest, Triceps, Core, Sides

Technique

Starting in a plank poisition with your hands directly under your shoulders, bend your arms to lower your chest towards the ground.

Push back up to the start.

At the top, rotate your body into side-plank position with one arm on the ground and the other extending towards the celing.

Rotate back to plank position.

Repeat, this time rotating to the opposite side, continue to alternate with each rep.

 

The 7-minute workout

Posted in Bodybuilding, Exercises, Nutrition, Weight lossComments (0)



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Paige Hathaway

Paige Hathaway

1 day 9 hours ago

🌻 I haven’t went on a rant in awhile so if you don’t care to hear it... here’s your chance to exit 😝
MY QUESTION IS: Why do so many of us struggle to find happiness?! - HAPPINESS is at the top of everyone’s list. At the end of the day, we want to feel like we’re happy and have lived well. But oftentimes, we can find ourselves feeling unhappy and we may feel like we’re not sure why happiness isn’t happening for us.
- - - - - -
Most of the time when you have a negative thought or feel unhappy, you’ll read tons of self-help books that tell you to replace that negative thought with a positive one, they may also tell you to spend no more than 60 seconds thinking about it and move on about your day. (Easier said than done) That’s great advice and all but to me, all that does is sweep your negative thinking under the rug and the rug along with that negative thought is still there. Every person who has ever been on a weight loss diet understands this: “just don’t think about food” they say, (again, easier said than done) - this simply just does not work especially for the long haul.
- - - - - -
My thoughts: 💭 The next time you’re having a bad day or a negative thought about something, don’t ignore your emotions or thinking and “put on a happy face.” Instead, try accepting the way you feel and try to identify why you are feeling the way you are. By ending the internal struggle of how you actually feel, you can begin to understand your “WHY”— And by understanding yourself and your thoughts a bit better, you come to life’s choices with the most powerful tool of all: YOUR FULL SELF! To me: I feel as though, this is a much better way to choose happiness for yourself. In the end; YES!! happiness is a choice but to understand yourself better will allow your own sense of happiness to shine in brighter than anything else! ☀️🌈🌸

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