7-Minute Blast (Version 2)

This is a short but tough workout. Do the 4 different exercises continuously for 7 minutes. Do as many rounds as you can in those 7 minutes (while maintaining form). Then take 3 minutes rest and repeat (for a total of 20 minutes). The only equipment you need is a phone or stop watch to tell you when the 7 minutes are up.

The workout:

7-minutes cycling through these 4 exercises:

1) Mountain climbers (10 reps/leg)

2) Lateral squats (10 reps/leg)

3) Dips (15 reps)

4) Bridge pulses (20 reps)

3 minutes rest. Drink some water. 

Repeat the 7-minute set.

The exercises: 

1) Mountain climber: 1) Start with your hands on the floor underneath your shoulders. One leg is bent with your foot underneath your torso. The other foot is straightened behind you with your toes on the ground. 2) Bring your rear foot forwards so it's underneath your torso as you simultaneously move your front foot back. 3) Repeat this motion as fast as you can. Easier option - Modified mountain climber: 1) Stand up straight with your feet around shoulder width apart but with one in front of the other. 2) Jump and bring your rear leg forward and your front leg back. 3) Repeat this as fast as you can. 

2) Lateral squats: 1) Stand while holding the top of dumbbell with both hands. 2) Shift your weight laterally (while moving butt backwards) until most of your weight is on one foot and you're in semi-squat position. 3) Dig your heel and the lateral side of your foot into the ground to push yourself back to standing position. 4) Repeat with other leg.

3) Dips: 1) Sit on a bench/chair/box. 2) Place hands on either side of your butt with fingers facing forward. 3) Slide forward to bring butt off the bench (with legs outstretched in front of you). 4) Bend elbows to lower your butt towards the floor. 5) When elbows are at approximately 90 degrees, straighten elbows to return to starting position. Repeat.

4) Bridge pulses: 1) Lie on your back with your knees bent and your feet shoulder width apart and flat on the floor. 2) Push down on your heels and lift your hips in the air so that only your shoulders and feet are in contact with the ground (there should be a straight line between your shoulders and your knees). 3) Slowly lower and raise your hips (but never let your butt touch the ground).

Congrats, you did it! Keep track of how many rounds you completed to try and beat it next time.

As always, remember to hydrate and refuel after.  

The information and advice provided is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this exercise you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release Wells Performance Inc. from any responsibility or claim relating to such participation.