So Monday was all about getting caught up in the buzz of the"7-minute workout".
But I did more than blog about this new fitness discovery. I actually did my own version at the gym.
Here was my Monday plan:
- Thirty minutes on the stepmill. I love it because I can read and work up a good sweat. I have to do so much homework for my "day job" that if I can multitask and do my Rangers/Cowboys/Mavs/Colonial/Nelson/Whatever homework while exercising, I am a step ahead.
- Following that, I did (most of) the exercises suggested by the American College of Sports Medicine in their sample workout:
|Photo: American College of Sports Medicine|
1. Jumping jacks Total body
2. Wall sit Lower body
3. Push-up Upper body
4. Abdominal crunch Core
5. Step-up onto chair Total body
6. Squat Lower body
7. Triceps dip on chair Upper body
8. Plank Core
9. High knees/running in place Total body
10. Lunge Lower body
11. Push-up and rotation Upper body
12. Side plank Core
- I followed their practice of performing each exercise for 30 seconds followed by a 10 second transition time to the next exercise. It totaled, yes, about seven minutes per circuit.
- I did not have a chair, so in place of Step Ups (#5), I did reverse side angle lunges. In place of the Triceps Dips on a Chair (#7), I did simple floor dips with bent legs.
- I performed this routine twice.
The thing is, those 12 exercises are not the end-all/be-all. You can do a variety of exercises for a quality full body workout. Any health and fitness magazine can suggest some great exercises for you to do.
The key was the intensity and the speed at which I did the work. There was no dawdling. The workout was quick, intense and challenging. It's a good option but, like I reiterated Monday, not the only way to go when it comes to getting in shape.