Tuesday, May 14, 2013

Putting The 7-Minute Workout Into Action

So Monday was all about getting caught up in the buzz of the"7-minute workout".


But I did more than blog about this new fitness discovery.  I actually did my own version at the gym. 

Here was my Monday plan:
  • Thirty minutes on the stepmill.  I love it because I can read and work up a good sweat.  I have to do so much homework for my "day job" that if I can multitask and do my Rangers/Cowboys/Mavs/Colonial/Nelson/Whatever homework while exercising, I am a step ahead. 
Photo: American College of Sports Medicine

1. Jumping jacks Total body
2. Wall sit Lower body
3. Push-up Upper body
4. Abdominal crunch Core
5. Step-up onto chair Total body
6. Squat Lower body
7. Triceps dip on chair Upper body
8. Plank Core
9. High knees/running in place Total body
10. Lunge Lower body
11. Push-up and rotation Upper body
12. Side plank Core
  • I followed their practice of performing each exercise for 30 seconds followed by a 10 second transition time to the next exercise.  It totaled, yes, about seven minutes per circuit.
  • I did not have a chair, so in place of Step Ups (#5), I did reverse side angle lunges.  In place of the Triceps Dips on a Chair (#7), I did simple floor dips with bent legs.
  • I performed this routine twice. 
You know what, I feel like I got a workout.  As I write this at 9am Tuesday morning, I'm a little sore, especially in my upper body.  I attribute that to the push-ups (#3) and push-ups with a twist (#11). 

The thing is, those 12 exercises are not the end-all/be-all.  You can do a variety of exercises for a quality full body workout.  Any health and fitness magazine can suggest some great exercises for you to do. 

The key was the intensity and the speed at which I did the work.  There was no dawdling.  The workout was quick, intense and challenging.   It's a good option but, like I reiterated Monday, not the only way to go when it comes to getting in shape.
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