the 7 minute workout

The 7 Minute Workout

Brett Klika CSCS

Today!

•Warm-up •Whole body•Superset Whole body•Lower body

•Upper body•Heart rate focused•Cool Down•Breathing progressions

Method to the Madness

Upper body•Pushes/anterior•Pulls/posterior

Trunk• Anterior • Posterior • Transverse• 360

Lower body•Quad dominant•Frontal plane•Hip dominant

Heart-rate Focused

• Entire body integration

Ground Up Warm-Up 30:10

1. Can openers R

2. Can openers L

3. Crab raises

4. Get-ups R

5. Get ups L

6. Crazy Jacks

7. Simon Says

Circuit 1: Simple Sweat 30:10

1. Whole body: Mountain climbers

2. Upper body push: Push-ups

3. Lower body quad: Lunges

4. 360 Trunk: Plank

5. Upper body posterior: Swimmers

6. Lower body frontal: Lateral lunges

7. Whole body: Jumping Jacks

Circuit 2: Superset Siege 30:10***NO REST IN SUPERSET

1. Whole body: Agility circles +Upper body: Push-up spiders

2. Lower body quad: Primal step-ups + Upper body posterior: Prisoners

3. Lower body hip: Curtsey Lunges + Whole body: Worm Walkouts

4. Transverse trunk: 10’s and 2’s + Whole body: Jumping jacks

Circuit #3: Legendary Lower Body 30:10

1. Lower body quad: Revere lunge and rotate

2. Lower body hip R: Balance reach

3. Lower body hip L: Balance reach

4. Lower body frontal plane: Diagonal lunge

5. Lower body quad: Step up squats

6. Lower body frontal: Skater Plyos

7. Lower body quad: Jump lunges

Circuit #4: Whole Body Metabo-Master 30:10

1. Surfers

2. Shadow boxing

3. Jumping jacks

4. Worm Walkouts

5. Agility circles

6. Burpees

7. Sport sprints

Circuit #5: Outrageous Upper Body 30:10

1. Upper body push: Push-up and rotate

2. Upper body posterior: Alternating Supermans

3. Upper body push: Hightail push ups

4. Upper body posterior: Swimmers

5. Upper body push: Plank to push up

6. Upper body posterior: Prisoners

7. Upper body push: Reverse push up spiders

Circuit #6: Terrible Tabatas 20:10 ***8 sets

1. Burpee + Jumping Jack

Yoga Yokel Cool Down 30:10

1. Wag the tail

2. Rockers

3. Child’s pose

4. Pigeon pose R

5. Pigeon pose L

6. Downward dog

7. Hip flexor reach

Breathing Progressions

1. 6-3-6

2. 10-5-10

3. 20-20

Thank You!

Brett Klikawww.spiderfitkids.com

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