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FULL BODY 730

By rachel mansi on January 25, 2017

FULL BODY 7/30

Hey you!  I hope you’re ready to conquer this day!  Let’s start by conquering your workout!  You are about to get your blood pumping with this new full body workout!


HERE IS HOW IT’LL WORK:

You will set your timers to 7 min/30 seconds.  There are two circuits, each with 4 movements.  You will repeat all four movements in each circuit as many times as you can within the 7 minutes.  Once your timer goes off you have 30 seconds of rest before your second circuit starts.  Do the same thing for circuit 2 by repeating all four movements as many times as you can in 7 minutes.  Repeat both circuits one more time through for a total of four 7 minute circuits.


EQUIPMENT NEEDED:

Two chairs (to put back to back and hang in between)

BEGINNERS:  3-5 lbs

INTERMEDIATE:  8-10 lbs

ADVANCED:  12+ lbs


SET YOUR TIMERS AS INDICATED BELOW!


Circuit 1

1. DAIMOND JUMPS:  12 reps

BEGINNERS:  Do 15 jumping jacks instead of these jumps.

When you jump, bring your heels together and arms overhead.  Be sure to land softly and keep your knees behind your toes as you squat down.  Repeat.


2. PLANK SWINGS (LEFT SIDE):  15 reps


 3. HALF BURPEES:  15 reps

BEGINNERS:  Only jump your feet as far up towards your hands as you can go.


4. PLANK SWINGS (RIGHT SIDE):  15 reps

NOW REPEAT CIRCUIT 1 AS MANY TIMES THROUGH AS YOU CAN BEFORE 7 MINUTES ARE UP!


Circuit 2

1. POWER SQUATS:  20 reps (10 each side)

Alternate which hand goes down to touch the ground.


2. HANGING DIP TUCKS:  12 reps

BEGINNERS:  You may remove the chairs completely and sit on the ground in C-sit position (on your tailbone), place your hands behind you for assistance, pull your knees into your chest for a crunch, then kick your feet out as you bend your elbows straight back behind you for a little tricep dip.  Then repeat.

INTERMEDIATE:  You may put your feet on the floor for assistance when your do the tricep dip.


3. PUSH-UPS:  15 reps

BEGINNERS:  Come down onto your knees!


4. TUCK JUMPS:  15 reps

BEGINNERS:  Squat jumps.  Instead of pulling your knees up to your chest when you jump, simply let your feet leave the ground in a straight jump.  Land softly and return to squat position and repeat.

NOW REPEAT CIRCUIT 2 AS MANY TIMES THROUGH AS YOU CAN BEFORE 7 MINUTES ARE UP!


GO THROUGH BOTH CIRCUITS ANOTHER TIME THROUGH FOR A TOTAL OF FOUR 7 MINUTE CIRCUITS!


Cool Down:

BIG SURPRISE…STRETCH GIRL!

STRETCH EVERYTHING!