Exactly as it sounds, this workout last only 7 minutes. It's composed of 12 exercises that are each done for 30 seconds with only 10 second rest periods in between.
But Hiep and I made our own modified version that has a different format and different exercises as well. Also, thanks to Becky for showing me this.
Original Modified
-12 exercises -12 exercises (different set of exercises)
-1 repetition -3 repetitions
-30 seconds for exercises -30 seconds for exercises
-10 seconds for breaks in between ex. -10 second breaks in b/t ex. (30 sec breaks in b/t reps)
Exercises
1. Jumping jacks
2. Wall-sit
3. Push-ups (varying the kind of push-up per rep)
4. Step-up onto chair
5. Squats
6. Tricep dips on a chair
7. Plank (varying with low plank on forearm, then high plank on palms, then low plank with pulsing)
8. High knees in place
9. Lunges
10. Plank knee-to-elbows
11. Left side plank (hold)
12. Right side plank (hold)
The Low-Down
This is definitely a challenging workout, especially if you do 3 reps. It works the whole body, gets you nice and sweaty, and is just great. I would definitely do it again.
A few notes however. Since the exercises are dynamic (moving instead of holding a pose still), it's very important to make sure you learn proper form for such exercises as wall-sit, push-ups, tricep dips, squats, and lunges. In addition, as you continue with your reps, you're going to feel tired. It's very easy to start sacrificing form, but it's absolutely important that you don't do that. It ain't about the reps, it's about doing it right. You lose what you have to gain when you do it wrong.
No comments:
Post a Comment