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Intense Workout

Scientific 7-Minute Workout 2.0

Intense   7 minutes

Target Areas: Full Body

Equipment: Wall

Coach Matt Vinzant
 		    Added by Personal Trainer Coach Matt Vinzant
Scientific 7-Minute Workout 2.0
Tags
Bodyweight Workouts Full Body Workouts Wall Workouts
Description

This workout is based on the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal! It's a quick high intensity (max effort) workout that delivers the exercise benefits you'd expect from a long run & gym session! This HIIT workout includes body weight exercises, plus a few that utilize a sturdy chair, bench & wall. The human body is the best work of art AND science!

Exercises

Set 1: 1 round
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
30 seconds
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
10 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 seconds
Rest
Rest
10 seconds
Leg Raises
Leg Raises
30 seconds
Rest
Rest
10 seconds
Reverse Lunges
Reverse Lunges
30 seconds
Rest
Rest
10 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
30 seconds
Rest
Rest
10 seconds
Supermans
Supermans
30 seconds
Rest
Rest
10 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Rest
Rest
10 seconds
Traveling High Knees
Traveling High Knees
30 seconds
Rest
Rest
10 seconds
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 seconds
Right Half Side Plank
Right Half Side Plank
15 seconds
Left Half Side Plank
Left Half Side Plank
15 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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