Workout: Lucky 7s
Max Rep Workout
I’ve got a great workout for you today, it’s called Lucky 7s.
Seven exercises, seven reps. Set a timer for 17 minutes and do it as many times as you can.
WARM UP. 4 minutes - give or take a few seconds.
Set a timer 2 minutes.
1. Run in Place. 30s
2. Jumping Jacks. 15s
3. Heismans. 15s
4. 1-2-3 Heismans. 15s
5. Butt kicks. 15s
6. High knees. 15s
7. Mummy Kicks. 15s
- Full Arm swings. 6 back, 6 forward. Right, then left.
- Robot Chop, 20 (ten each side)
- Leg swings. 15 each side.
- Doorway squats. 7
- Leg swings. 15 each side.
WORKOUT (7 reps each in the circuit). 17 minutes.
- Jump squats or full body extensions
- 7 decline pushups
- 7 bicycle crunches each (total 14)
- 7 jump lunges each side (total 14) (alternate - back lunge)
- 7 pull-ups (you can put your feet up if you need to, just keep building!)
- 7 dumbbell curls (I do them at the same time, you could alternate each side)
- 7 dumbbell front shoulder raises
Note: Once you’ve got this routine down, you can vary the types of exercises you’re doing. During my workout, I’ll switch the bicycle crunches to V-ups or In-and-outs. I also vary the curls, regular curls, supinated curls, hammer curls. I’ll also vary the shoulder exercise, but for my shoulders, I’ll only do one type of exercise the entire time (that’s just me…) dumbbell press, side raises - for example.
Go hard!
Shalom,
Phillip
