BEGINNER | LUCKY 7's

It's your lucky day! This Beginner workout is seven exercises, with seven reps, for up to seven rounds. It's meant to be a fast paced workout, so go at the pace that's right for you and your fitness level. We highly recommend going for as many rounds (up to 7) as you can!

Equipment Needed

• This is a bodyweight workout. However, if you'd like to wear your ruck, wear it for the squats, forward lunges, plank arm march, and push-ups.

REMINDER:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1,1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.
  

WARM UP

8-10 x reps Inchworms
8-10 x reps Scapular Push-Ups
8-10 x reps High Knees HARD COUNT

 

WORKOUT x 4-7 Rounds

7 x reps Squats
7 x reps Forward Lunges EACH SIDE
7 x reps Speed Skaters HARD COUNT
7 x reps Glute Bridges
7 x reps Plank Arm March HARD COUNT
7 x reps Push-Ups
7 x reps Flutter Kicks

HARD COUNT

 


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