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According to the President’s Council on Fitness, Sports, and Nutrition, less than 5% of adults workout for 30 minutes each day. In addition, only one in three adults receive the recommended amount of exercise each week.

For the years that I’ve been a trainer and coach, there are really only two reasons why people don’t workout –

#1. They don’t have the time…

#2. They don’t know what to do…

Let’s face it, trying to fit a workout in during your busy day can be next to impossible.

Break it down – You have to put your workout gear on, drive to the gym, find a place to park, try and find a cardio machine that’s open or space on the floor, drive back home, and take a shower when you’re done.

I’m exhausted just thinking about it.

Here’s a better solution – Try exercising at home for only 7 minutes with a workout that covers all of the most neglected body-parts. This includes your upper back, lower back, glutes, and hamstrings.

It’ll be over before you know it. And if you do it every day, you’ll start to see some real changes in your body within 30 days.

Check it out and give it a try. It’ll only take 7 minutes:

#1. Ice Skaters – exercise for 30 seconds, rest for 5 seconds

 #2. Reverse Elbow Push-up – exercise for 30 seconds, rest for 5 seconds

 #3. Stability Ball Hamstring Curls – exercise for 30 seconds, rest for 5

 #4. Shoulder Taps – exercise for 30 seconds, rest for 5 seconds

#5. Mountain Climber – exercise for 30 seconds, rest for 5

#6. Superman’s – exercise for 30 seconds, rest for 5 seconds

#7. Lateral Squat – alternate sides and exercise for a total of 30 seconds, rest for 5

#8. Bicycle Crunch – exercise for 30 seconds, rest for 5 seconds

#9. Butt Kickers – exercise for 30 seconds, rest for 5 seconds

#10. Press-Up – exercise for 30 seconds, rest for 5 seconds

#11. Single Leg Romanian Deadlift – exercise on one leg for 15 seconds, then switch to the other for 15 seconds, rest for 5 seconds

#12. Downward Dog To A Plank – exercise for 30 seconds, rest for 5 seconds

 

If you have some extra time, then go ahead and repeat the set another 2 or 3 times.

Hope you like the workout.