the 7 minute workout

Updated on November 12, 2015 in Fitness
2 on September 30, 2014

today i’m giving to you the easiest exercises for who do not have time to go to gym.

Jumping jacks


Stand with your hands at your sides and your feet together. Jump up and spread your feet out as you simultaneously raise your arms above your head. Without pausing, jump back to the starting position.

Wall Sit


Start by standing with your legs hip-width apart approximately 2 feet from a wall. Bend at your hips and knees until your thighs are parallel to the ground, press your butt and back against the wall. Hold this position for 30 seconds.

Note: If you have high blood pressure or heart disease, perform a squat instead (see point 6).

Push-Up


Get down on all fours with your hands slightly wider than your shoulders. Lift your knees, your body should form a straight line from your head to your ankles. Bend your arms to lower your body until your chest nearly touches the floor, then push back up to the starting position. If this is too difficult, rest your knees on the floor and perform the exercise from this position.

Crunch


Lie on the floor with your knees bent and your hands behind your head. Raise your head, shoulders, and rib cage up off the floor about 4 or 5 inches. Pause, then lower back down.

Step-Up


Stand facing a bench, step, or sturdy chair. Step up on the bench with your right leg, then your left leg, so that you’re standing with both feet on the bench. Step down with your right leg, then your left leg. Repeat, alternating which leg you use to step up.

Squat


Stand with your feet slightly wider than hip-width apart. Bend at your hips and knees to lower your body down; stop when your thighs are parallel to the ground. Pause for a moment, then return to standing.

Triceps Dip


Sit down and place your palms on the edge of a chair. Scoot your butt off the chair, supporting your weight with straight arms. Walk out your legs so that your body forms a straight line from ankles to chest. That’s your starting position.

Keeping your elbows pointed toward the back of the chair, bend at your elbows to lower your body down several inches. Then push your body up to the starting position.

If that’s too hard, walk your feet in closer to the chair, as shown in the photo to the left.

Plank


Get down on the ground on all fours, like the top of a pushup. Bend at your elbows so that your elbows and forearms are resting on the ground. Your elbows should be directly below your shoulders, and your hips should be in line with your ankles and shoulders. Hold this position.

Running In Place


Jog in place. Raise your arms and knees higher to make the move harder.

Lunge


Stand with your feet hip-width apart. Take a big step forward with your right leg and lower your body until your right thigh is parallel to the ground. At the bottom of the move, both of your knees should form right angles. Press your body up with your right leg. Step back with the right leg to return to the starting position. Repeat, alternating legs.

Push-Up and Rotation


Start in a pushup position. Lower your body until it nearly touches the floor. As you push back up, rotate the right side of your body upward as you raise your right arm to the sky. Rotate back to return to a top pushup position. Repeat, alternating sides.

If this is too hard, perform the same move without lowering your body—just rotate back and forth from a straight-arm plank. Still too difficult? Hold a straight-arm plank.

Side Plank


Lie on your left side and prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. After 15 seconds, switch and repeat on your right side for 15 seconds.
*hint: every single exercise need 30 seconds to finish all these exercises in 7 or 8 minute.

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0 on October 4, 2015

wow it’s great post and helpful workout
fitness plan

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0 on November 12, 2015

Comprehensive post shared !
I am merely influenced with these easy steps which you have mentioned above for shedding weight .These days we do not get enough time for gym so applying this type of methods which do not take much time would be more beneficial .

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