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12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort — all of it based on science.
1. Jumping jacks
2. Wall sit
3. Push up
4. Abdominal crunch
5. Step-up onto chair
6. Squat
7. Triceps dip on chair
8. Plank
9. High knees running in place
10. Lunge
11. Push ups with rotation
12. Side plank
A more demanding nine-step regimen than the original 7-Minute Workout, one that requires a couple of dumbbells but still takes only seven minutes.
1. Reverse lunge, elbow to instep with rotation, alternating sides.
2. Lateral pillar bridge - left
3. Push up to row to burpee
4. Lateral pillar bridge - right
5. Single leg RDL to curl to press - left
6. Single Leg RDL to curl to press - right
7. Plank with arm lift
8. Lateral lunge to overhead tricep extension
9. Bentover row with alternating arms
| Phoebe | None | Alastair |