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Subject: "Seven-Minute Workout" Previous topic | Next topic
John Forte
Member since Feb 22nd 2013
15330 posts
Mon Mar-16-15 03:04 PM

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"Seven-Minute Workout"


          

Has anyone tried this? It's a basic HIIT workout, requiring nothing but body-weight, a chair and a wall.

You to 30 seconds of exercise, with 10 seconds of rest in-between. The order of exercise is:

Jumping jacks
Wall sit
Push-up
Abdominal crunch
Step-up onto chair
Squat
Triceps dip on chair
Plank
High knees/running in place
Lunge
Push-up and rotation
Side plank

My wife and I have been doing these for about a week and a half now. I JUST got up to 3 reps of this circuit. She's up to two now. Maybe I'm old and out of shape, but I had no idea how hard this shit would be when I started, but less than two weeks in, I'm already seeing results.

I think I'm going to just do this, basketball and running, and cut out all weight training for the foreseeable future, unless, of course, this becomes too easy.

  

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Topic Outline
Subject Author Message Date ID
are you doing the app?
Mar 16th 2015
1
I do wide-arm for the push-up w/rotation
Mar 16th 2015
5
oooooh good one!
Mar 16th 2015
6
which app is it?
Mar 23rd 2015
27
learn how to do a kettlebell long cycle(clean and jerk)
Mar 16th 2015
2
can this be done in conjunction with a traditional bodbybuilding split?
Mar 16th 2015
8
Yeah, it's a good "finisher" type workout, just make sure
Mar 16th 2015
15
thats 1 thing the Bolshies got right: Kettlebells and Eastern Bloc train...
Mar 16th 2015
11
Got an online resource for this?
Mar 16th 2015
3
I move the coffee table and pull this up on the Roku
Mar 16th 2015
14
every day?
Mar 16th 2015
4
4-5 times a week
Mar 16th 2015
12
i used it for about 3 weeks then switched to this....
Mar 16th 2015
7
just downloaded, thanks!!!!!!!!
Mar 16th 2015
10
np. i saw your post in organix this morning...
Mar 16th 2015
13
thx
Mar 23rd 2015
29
sheeit, maybe i'll try this with my wife.
Mar 16th 2015
9
Oh, and those side planks are HARD AS FUCK
Mar 16th 2015
16
what kind of results are you seeing?
Mar 16th 2015
17
the clear, quantifiable result is that I'm getting in more reps
Mar 16th 2015
19
awesome
Mar 16th 2015
18
I swear OKP is stalking me.
Mar 16th 2015
20
Sounds similiar to Tabata drills.
Mar 16th 2015
21
I'll work this in w/my run.
Mar 16th 2015
22
"Oh, that's it?" - Ronda R.
Mar 16th 2015
23
*bookmark
Mar 16th 2015
24
Finally tried this today
Mar 22nd 2015
25
shit keeps trying to shame me everyday cuz I haven't been using it
Mar 22nd 2015
26
MyFitnessApp hit me with a passive aggressive-ass note on Saturday
Mar 23rd 2015
28
      haha
Mar 23rd 2015
30

BabySoulRebel
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Mon Mar-16-15 03:13 PM

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1. "are you doing the app?"
In response to Reply # 0
Mon Mar-16-15 03:14 PM by BabySoulRebel

  

          

I have like 3 of those on my phone including the specific one I think you're referring to
I like them because I can switch up circuit workouts at the drop of a hat.

Can you do the push-up w/ rotation? That is the one exercise I skip because I can't seem to do w/o the possibility of not getting back into position in time and falling on my face.

here for dis.

  

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John Forte
Member since Feb 22nd 2013
15330 posts
Mon Mar-16-15 03:22 PM

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5. "I do wide-arm for the push-up w/rotation"
In response to Reply # 1


          

  

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BabySoulRebel
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Mon Mar-16-15 03:22 PM

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6. "oooooh good one!"
In response to Reply # 5


  

          

here for dis.

  

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KiloMcG
Member since Jan 01st 2008
27490 posts
Mon Mar-23-15 07:45 AM

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27. "which app is it? "
In response to Reply # 1


  

          

this is something i'd like to get myself and my wife doing.

  

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J_Stew
Member since Jul 06th 2002
22363 posts
Mon Mar-16-15 03:17 PM

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2. "learn how to do a kettlebell long cycle(clean and jerk)"
In response to Reply # 0


          

you can do a timed set for 4, 6, 8, 10 minutes and it actually works a whole bunch of athletic attributes that make other things much easier. If I could only pick one thing to do, that would be it.

vfworkout and ickbgirls are a couple of YT channels with good examples of form

  

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Dstl1
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Mon Mar-16-15 03:23 PM

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8. "can this be done in conjunction with a traditional bodbybuilding split?"
In response to Reply # 2


          

.

when I threw the rifle in the river,
it looked like Bol Bol was diving in the river - Action Bronson

  

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J_Stew
Member since Jul 06th 2002
22363 posts
Mon Mar-16-15 03:33 PM

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15. "Yeah, it's a good "finisher" type workout, just make sure"
In response to Reply # 8


          

it's on a day where you get to rest the next day, as it works pretty much every muscle in the body. IE don't do it and then have a heavy press, squat, or deadlift day the next day, you'll be pretty worthless.

  

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Amritsar
Member since Jan 18th 2008
30780 posts
Mon Mar-16-15 03:30 PM

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11. "thats 1 thing the Bolshies got right: Kettlebells and Eastern Bloc train..."
In response to Reply # 2
Mon Mar-16-15 03:30 PM by Amritsar

  

          

.

_______________________________________________
"Mindless populism embodied by Trump and Sanders are like a malignant wart on our body politic"

  

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Buddy_Gilapagos
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Mon Mar-16-15 03:18 PM

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3. "Got an online resource for this?"
In response to Reply # 0


  

          


**********
"Everyone has a plan until you punch them in the face. Then they don't have a plan anymore." (c) Mike Tyson

"One of the most important things in life is what Judge Learned Hand described as 'that ever-gnawing inner doubt as to whether you're r

  

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John Forte
Member since Feb 22nd 2013
15330 posts
Mon Mar-16-15 03:33 PM

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14. "I move the coffee table and pull this up on the Roku"
In response to Reply # 3


          

https://www.youtube.com/watch?v=U6etLKswjq8

  

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teefiveten
Member since Oct 02nd 2008
33019 posts
Mon Mar-16-15 03:21 PM

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4. "every day?"
In response to Reply # 0


  

          

.

*************************************
like.me
http://tinyurl.com/3z8486u

"if the children are not initiated into the village they will burn it down just to feel its warmth." - african proverb

  

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John Forte
Member since Feb 22nd 2013
15330 posts
Mon Mar-16-15 03:30 PM

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12. "4-5 times a week"
In response to Reply # 4


          

  

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dapitts08
Member since Apr 03rd 2008
8198 posts
Mon Mar-16-15 03:23 PM

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7. "i used it for about 3 weeks then switched to this...."
In response to Reply # 0
Mon Mar-16-15 03:24 PM by dapitts08

          

http://www.sworkit.com/

i was looking for an app that had stretching so i ended up leaving 7 minute workout behind

there is stretching, cardio and strength training

it is wayyyyyyyy more intense than the 7 minute workout though

also the demonstration videos run in a loop with it not like 7 minute workout where you have to click the link/pause the workout to view the video

the key to happiness is not being rich;
it's doing something arduous and
creating something of value and then
being able to reflect on the fruits of your labor

  

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BabySoulRebel
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Mon Mar-16-15 03:27 PM

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10. "just downloaded, thanks!!!!!!!!"
In response to Reply # 7


  

          

here for dis.

  

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dapitts08
Member since Apr 03rd 2008
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Mon Mar-16-15 03:32 PM

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13. "np. i saw your post in organix this morning..."
In response to Reply # 10


          

and posted it there too

i think you will like it

so far it is my fav out of the ones i tried

the key to happiness is not being rich;
it's doing something arduous and
creating something of value and then
being able to reflect on the fruits of your labor

  

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Riot
Member since May 25th 2005
14614 posts
Mon Mar-23-15 01:57 PM

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29. "thx"
In response to Reply # 7


  

          



)))--####---###--(((

bunda
<-.-> ^_^ \^0^/
get busy living, or get busy dying.

  

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Cenario
Member since Aug 24th 2005
57399 posts
Mon Mar-16-15 03:25 PM

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9. "sheeit, maybe i'll try this with my wife."
In response to Reply # 0


  

          

-The Knicks’ coaching search still includes a lone frontrunner, Kurt Rambis, whose qualifications for the position include a strong relationship with Jackson and a willingness to take the job.

  

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John Forte
Member since Feb 22nd 2013
15330 posts
Mon Mar-16-15 03:42 PM

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16. "Oh, and those side planks are HARD AS FUCK"
In response to Reply # 0


          

30 seconds on each side at the end of the workout kills me every time

  

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Niq96st
Member since Jun 16th 2005
8396 posts
Mon Mar-16-15 03:55 PM

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17. "what kind of results are you seeing?"
In response to Reply # 0


  

          

Maybe I'm old and out of shape, but I had no idea how
>hard this shit would be when I started, but less than two
>weeks in, I'm already seeing results.

_______________________________
Maintain chill at all times.

  

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John Forte
Member since Feb 22nd 2013
15330 posts
Mon Mar-16-15 03:58 PM

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19. "the clear, quantifiable result is that I'm getting in more reps "
In response to Reply # 17


          

of each exercise. I've lost 5 lbs (although I've also been eating better), and I can do three sets of the circuit now. I feel like my stomach is tighter, but that could be an illusion.

  

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KosherSam
Member since Mar 18th 2004
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Mon Mar-16-15 03:55 PM

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18. "awesome"
In response to Reply # 0


  

          

*Jews you*

"this is okp tho, reading is completely optional" (c) desus

Proceed with caution. I am overtly racist.

<-- In Pigpen we trust

  

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Niq96st
Member since Jun 16th 2005
8396 posts
Mon Mar-16-15 04:00 PM

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20. "I swear OKP is stalking me."
In response to Reply # 0


  

          

Was looking for some new HIIT exercises this morning.

I've always done my work on a treadmill but will probably try these when I'm too tired/cold/unmotivated to get to the gym.

And that dang Organix message board. I always forget it's there.

_______________________________
Maintain chill at all times.

  

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Numba_33
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Mon Mar-16-15 04:03 PM

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21. "Sounds similiar to Tabata drills."
In response to Reply # 0


  

          

  

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spades
Member since Mar 22nd 2006
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Mon Mar-16-15 04:17 PM

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22. "I'll work this in w/my run."
In response to Reply # 0


  

          

Thanks.

********************************
http://www.last.fm/user/Nspades

Get Out The Room!
http://getouttheroom.podomatic.com
@fakewilliamkatt
www.wickedradionetwork.com

"The world is changed by your example, not by your opinion" - Paulo Coehlo

  

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Cocobrotha2
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Mon Mar-16-15 04:59 PM

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23. ""Oh, that's it?" - Ronda R."
In response to Reply # 0


          

Btw, Ronda indirectly called you out when she was responding to Laila haha

"If she wants to take me up on that, I’m around," Rousey told the Daily Beast.

"She’s retired and has several kids. I understand why she’d think that because she has a size advantage, but if you saw my last fight it had nothing to do with size or strength at all. That’s not how I beat people."

"So you can’t count having a size and strength advantage as having a real advantage against me."

*shots fired*

<-><-><-><-><-><-><-><-><->
<-><-><-><-><-><-><-><-><->

  

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guru0509
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Mon Mar-16-15 05:01 PM

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24. "*bookmark"
In response to Reply # 0


  

          

-------------------
I wanna go to where the martyrs went
the brown figures on the walls of my apart-a-ment...

  

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Niq96st
Member since Jun 16th 2005
8396 posts
Sun Mar-22-15 01:44 PM

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25. "Finally tried this today"
In response to Reply # 0


  

          

Did two rounds using an 8lb dumbbell for the crunches, squats and lunges.

I'm dying now. I do want to see if I can get myself up to four reps eventually.

But it's a solid workout. Thanks for sharing.

Gonna get me some Thai food now.

_______________________________
Maintain chill at all times.

  

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bayoubyyou
Member since Nov 06th 2005
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Sun Mar-22-15 08:07 PM

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26. "shit keeps trying to shame me everyday cuz I haven't been using it"
In response to Reply # 0


  

          

____________________
http://twitter.com/poopsykins
http://instagram.com/latoya_d_d
http://malditogrillo.tumblr.com
____________________

  

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Cocobrotha2
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Mon Mar-23-15 08:29 AM

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28. "MyFitnessApp hit me with a passive aggressive-ass note on Saturday"
In response to Reply # 26


          

Talking about "These messages don't seem to be working. We'll stop sending them so we don't bother you"

I get enough guilt trips... I don't need that from my apps!

<-><-><-><-><-><-><-><-><->
<-><-><-><-><-><-><-><-><->

  

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tariqhu
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Mon Mar-23-15 02:09 PM

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30. "haha"
In response to Reply # 28


          

>"These messages don't seem to be working. We'll
>stop sending them so we don't bother you"

Y'all buy those labels, I was born supreme

  

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