THE 7 MINUTE METHOD

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

seejanerun247 on February 13, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

High Intensity Cardio

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Chest, Abs, Triceps

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Step Aerobics	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Jumping Jacks: Basic	-	28	30
Wall Sits	-	30	30
Chest
Pushups: Kneeling	-	18	30
Abs
Crunches	-	19	30
Thighs
Forward Lunges	-	29	30
Squats: Body Weight	-	14	30
Abs
Bridge (Plank)	-	30	30
Thighs
High Knee Run	-	40	30
Chest
Burpees	-	5	30
Abs
Side Plank	-	45	60
Triceps
Triceps Bench Dips	-	8	60

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