7 Rounds of 7 Reps of 7 Moves

Although we are only posting workouts on Wednesdays, you should try to do something to get your body moving every day, whether it be a 15-minute walk outside or getting up from your desk and walking the stairs in your office every hour. You can also repeat our Weekly Wednesday Workouts two to three times a week. Also, please comment or email me if you need suggestions for modifications or further challenges. And please let me know what else you would like to see!

In this workout, you will do each movement 7 times then move on to the next one. You will repeat the whole round 7 times.

• 7 jumping jacks
• 7 air squats                                                                      
• 7 push-ups
• 7 sit-ups
• 7 burpees
• 7 lunges
• 7 tricep dips

Besides modifying each movement as described below and on this video, you can also modify the rounds. If you get to four rounds and feel like you have done enough then stop. You can also take a one minute break between each round to give yourself a rest.

For the Beginner:

• 7 jumping jacks=step side to side with arms up
• 7 air squats=squat onto a chair and stand back up                                                                       
• 7 push-ups=push-ups against the wall
• 7 sit-ups=crunches
• 7 burpees=step back, no push-up
• 7 lunges=hold onto a chair for balance
• 7 tricep dips=on the ground

To make it more Challenging:

• 7 jumping jacks=jump rope
• 7 air squats=use a weight                                                                      
• 7 push-ups=knees off the floor, chest to the ground
• 7 sit-ups=use weight
• 7 burpees=chest to floor
• 7 lunges=use weight
• 7 tricep dips=legs straight out, add weight