Think you haven’t got enough time to exercise? Think again! If you’ve got time to scroll through your Facebook feed, I guarantee you’ve got time for this supercharged workout. All you need is a chair, a wall and your body weight. With those three things, you’ll condense a long run and a round in the weight room to just seven minutes.
Intrigued? Of course you are!
You’ll be doing each exercise for 30 seconds. Rest for 10 seconds after each.
It’s important that you follow the order outlined below.
Step #1 – Jumping Jacks
Breath in and out as you do the jumping jacks and find the rhythm to your breathing and it’ll make your workout easier.
Note: Rotator cuff injuries have been reported from consistently doing jumping jacks over time. To avoid injury you may also perform “half-jacks”, these are done the same way, except you only bring your arms parallel to your shoulders and back down.
Step #2 – Wall Sits
Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position.
Step #3 – Push Ups
Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders. Keep your abs tight and drop your body straight down bending just your arms. Go back to the starting position. Repeat.
Repeat this as many times as possible for 30 seconds.
Step #4 – Abdominal Crunches
Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck.
Repeat the process for the full 30 seconds.
Step #5 – Step Ups
Stand with dumbbells grasped two sides facing side of bench. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs
Fit as many of these as possible into 30 seconds.
Step #6 – Squat
Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position
Step #7 – Triceps Dips
Grab that chair again – this time, it’ll be helping you tone your triceps.
Place the chair against the wall and rest your hands on the seat a shoulder-width apart. Slide your butt off the seat and keep your legs extended out in front of you.
As you lower yourself, bend your elbows until they are at 90 degree angles. Once you’ve reached this point, press down on the chair to pull yourself back up to the starting position. Get as many of these reps into the 30 seconds as you can.
Step #8 – Planking
Your arms must be positioned correctly and your elbows set directly under the shoulders for proper weight distribution. The spine remains straight(don’t round out the spine). Tighten the core to benefit from the exercise. Keep your legs slightly spread without adding pressure to the hip area. Adjust the distance between your feet as you need it. Breath slowly and deliberates so that your core is fully engaged and your body is relaxed.
Hold this position for the full 30 seconds.
Step #9 – Running in Place
This is great for your cardiovascular system.
Have you noticed that runners always have really slim legs? This is because endurance running in place is one of the best ways to get defined, slim calves.
Step #10 – Lunge
To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg Perform 3 sets of 10 lunges per day for maximum result.
Step #11 – Push Up + Rotation
Let’s get creative, shall we?
Remember the push up? Well, it’s back with a twist!
This time, get into the standard push up position and begin the motion. But this time, rotate your body so your right arm lifts and extends upwards. Return to the starting position and repeat, this time lifting the left side of your body.
This will strengthen your torso and make activities involving it (like tennis) easier
Step #12 – The Side Plank
Begin in standard plank position. With your abs engaged, rotate your right shoulder and hip up toward the ceiling in one fluid movement, twisting your feet so that the inside of your right foot and the outside of your left foot rest on the floor. Extend your arm so that it’s pointing toward the ceiling. Return to the starting position.
Repeat for as many reps as necessary.