7-Minute Blast

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) Deadlifts (15 reps)

2) Plank change ups (10 up-downs)

3) Goblet squat (15 reps)

4) Leg lifts (15-20 reps)

3 minutes rest. Drink some water. 

Repeat the 7-minute set.

The exercises: 

1) Deadlifts: 1) Start standing with knees slightly bent and feet shoulder width apart. 2) Hold dumbbells in each hand in front of you (or barbell). 3) Keeping knees slightly bent, bend forward at the waist to bring torso towards ground (keeping back straight). 4) Once back is parallel to ground (or when you start to break form), contract glutes to bring yourself back to starting position. 5) Repeat.

2) Plank change ups: 1) Start in pushup position. 2) Bend your right elbow and rest on your right forearm and then repeat with your left elbow (so you're in plank position). 3) Straighten right arm, and then left to bring yourself back to pushup position. 4) Repeat, alternating between which arm leads.

3) Goblet squats: 1) Sit on edge of a box or bench with feet shoulder-width apart and feet stacked under knees (if using a dumbbell, use the heels of your hands to hold it close to your body). 2) Stand up without adjusting feet. 3) Sit back towards the box by moving your butt backwards. 4) Make light contact with the box (don't actually put weight on it). 5) Dig in heels, squeeze glutes and stand. 6) Repeat.

4) Leg lifts: 1) Lie on your back with your legs straight (you can have your hands by your sides or placed underneath your butt to make it a little easier). 2) Tighten your core to bring your legs up towards your body, keeping your legs as straight as possible. 3) When your legs are approximately perpendicular to the floor, lower them until they're almost touching the floor and then repeat.

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.