7-Minute Blast (Version 3)

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) Bicycle (20 reps/side)

2) Burpees (10 reps)

3) Rear lunge and reach (10 reps/leg)

4) Back extension snow angel (15 reps)

3 minutes rest. Drink some water. 

Repeat the 7-minute set.

The exercises: 

1) Bicycle: 1) Lie on back with legs up and bent at 90 degrees. 2) With arms bent and fingers lightly touching ears, bring right elbow and left knee together (as straighten right leg). 3) Move left elbow and right knee together (as straighten left leg). 4) Repeat (should be one continuous motion).

2) Burpees: 1) Stand comfortably with feet narrower than shoulder width apart. 2) Bend at knees to bring hands beside feet. 3) Jump your feet out to land in plank position. 4) Jump feet back in to starting position. 5) Push off the ground explosively, bringing arms straight into the air as you jump up to return to starting position. 6) Repeat.

3) Rear lunge and reach: 1) Start with hands on hips and feet shoulder width apart. 2) Move one leg backwards (into a rear lunge) while lifting hands straight into the air. 3) When back knee is just skimming the ground, push up to bring yourself back to starting position and bring your arms down. 4) Repeat with the other leg. 

4) Back extension snow angel: 1) Start facedown on floor with arms and legs extended. 2) Lift both arms and legs to get into superman position. 3) Keeping your legs raised off the floor the entire time, bring your arms down and back up as if making a snow angel (continuous motion). 

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.