7-minute Workout Challenge

Format: The workout is a 7-minute full body challenge with no equipment. You’ll work on building skills through a progression of each move in the allotted time. Repeat it 1-4 times as energy allows.

Move 1: Reverse Curtsy Lunge

• Step your right foot back and behind you, bringing your right knee directly behind your left heel. Alternate sides.
• Bonus Move: Push into your left foot as you stand and kick your leg out laterally. Once you feel comfortable with that move you can add in a sumo squat in between the curtsy lunges.

Move 2: Push Ups

• Come down into a tall plank position, hands stacked just below your shoulders, core up and in nice and tight.
• MOD: Come down onto your knees, make sure you put something soft under them if you are on a hard surface.

Move 3: Sumo Squat Touchdowns

• Step out to a wide sumo stance, toes turned out slightly, shoulders back, core engaged.
• Drop your hips back, coming into a sumo squat – reach your right hand to touch the ground and lower down toward the center of your space.
• Jump your feet in as you come up from your squat, repeat this time reaching down with your left hand.
• MOD: Leave out the jump, and do alternating sumo step outs.

Move 4: Reverse Tabletop Dips

• Come into a tall reverse tabletop position, squeeze your shoulders back, plant your heels down nice and strong and stable.
• Keep your chest open and your elbows parallel to each other as you lower down and press up.
• Keep your knees bent, and engage between your shoulder blades to help keep your chest open and keep pressure off your shoulders.
• Bonus Move: Alternate lifting your leg as you come up from dip position.
• MOD: Take a standing or kneeling position holding a water bottle or weight overhead. Lower and lift it toward your back, keeping your elbows in parallel to each other and your chest open. Don’t let your back arch.

Move 5: In and Outs

• Place your hands behind you and balance on your sit bones.
• Extend your legs out in front of you in a V position.
• Bring your knees to your chest and extend back out to starting position.

Move 6: Warrior Burpees

• Plant your hands beneath your shoulders and jump back to tall plank, holding your belly button in and up which keeps your core engaged.
• Drive your right knee forward toward your left shoulder, then your left knee to your right shoulder in a cross-body mountain climber motion.
• Jump your feet back to meet your hands, loading the weight in your heels, and pop up, smoothly kicking one leg out straight in front of you, then the other leg. 
• MOD: Step your feet back and forth rather than jumping; perform the mountain climbers on an elevated surface, placing your hands on the side of a couch or chair; do high knees instead of kicks.