7 Minute Workout's First 6 Step

May 10, 2020

7 Minute Workout's First 6 Step

Hello Friends,Today we Talk About 7 Minute Workout's First 6 Step

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If you’ve ever promised yourself that you would get back in shape just as soon as you could find the time, then the 7-Minute Workout may be for you. It’s a short, rapid-fire series of exercises that use your own body weight. Start with something you learned in elementary school:

3…..Push-Ups

2…..Wall Sits

1…..Jamping Jacks

jumping jacks. Stand up with your legs spread and your hands touching overhead. Then as you jump, bring your legs back together and put your arms to your sides. You can speed these up or slow them down to suit your fitness level. Do this for 30 seconds, take a 10-second break, and go right to the next move.

If you’re new to exercise, or it’s been a while, it’s a good idea to get a gym instructor or other fitness pro to help you with proper form.

Jamping Jacks

2…..Wall Sits

Stand with your back to a wall, feet hip-width apart and slightly in front of you. Lean back into the wall, and slide down like you’re sitting down into a chair. Your knees should finish above your ankles, bent at 90 degrees. Hold this position for 30 seconds.

There are 12 exercises. Each should take 30 seconds, with a 10-second "break".

It’s called the "7-Minute Workout," but you really get maximum benefit from repeating the circuit at least three times.

The order of exercises does matter: You should alternate working opposing muscle groups, and follow exercises that crank your heart rate up with those that cool it down a bit.

Check with your doctor before taking on any new exercise routine, to make sure it is right for you.

Wall Sits

3…..Push-Ups

Get into a "plank" position on the floor or mat, feet together with toes tucked under, hands planted flat below your shoulders. Slowly bend your elbows and lower your body toward the floor, as far down as you can go keeping back and hips level. Then press back up and repeat for 30 seconds. You can make this easier by resting your weight on your knees instead of your feet. To boost intensity, try resting your feet on a low bench or step instead of the floor.

Push-Ups

4…..Ab Crunch

Start with a basic crunch: Lie flat on your back, with your knees bent and feet on floor. Tighten your core. Press your lower back into the mat and reach toward top of knees. Return to starting position but keep core tight and repeat for 30 seconds.

Ab Crunch

5…..Step Up

Stand facing a sturdy chair or bench. Step up onto the chair or bench with your left leg, coming all the way up to stand on it with both feet fully. Then step back down and come back up, starting with your right leg this time. Do as many as you can in 30 seconds. Get your heart pumping!

Step Up

6…..Squat

Stand with your feet shoulder-width apart and toes forward. Bend your knees as you hinge at the hips, shifting them back and down like you’re about to sit in a chair. Lower yourself as far as you comfortably can, keeping most of your weight on your heels. Stand back up. Repeat for 30 seconds.