7-Minute Blast (Version 4)

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) High knees (30 seconds)

2) Stability ball jack knife (10 reps)

3) Resistance band rows (20 reps)

4) Rear elevated split squats (10 reps/leg)

3 minutes rest. Drink some water. 

Repeat the 7-minute set.

The exercises: 

1) High Knees: 1) Run on the balls of your feet, but bring your knee up as close to your chest as possible on each step. 2) Keep your strides small and move your arms in opposition to your legs. Perform for 30 seconds.

2) Stability ball jack knife: 1) Start in pushup position but with shins on stability ball instead of feet on floor. 2) Pull stability ball towards chest by bending knees and rolling the ball forward with feet. 3) Straighten legs to return to starting position. 4) Repeat. Perform 10 reps.

3) Resistance band rows: 1) Stand with feet shoulder width apart. 2) Tie resistance band around a bar (or other sturdy device) and hold it in both hands (with hands shoulder width apart). 3) Bring the tubing towards you by contracting the muscles in between your shoulder blades (don't shrug your shoulders). 4) Slowly return the band to starting position and repeat. Perform 20 reps.

4) Rear elevated split squats: 1) Stand on one leg with the other foot behind you resting on a bench (hands on hips or holding dumbbells). 2) Drop your rear knee until it gently touches the floor (front knee should be at approximately 90 degrees). 3) Drive weight through front heel to stand back up. 4) Complete all reps on one leg and then repeat with other leg. Perform 10 reps/leg.

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.