#14 Is It True?
The May-June issue of the American College of Sports Medicine’s Health & Fitness Journal published an article about the new and wonderful 7-minute workout. The best bit? It requires no gym equipment whatsoever! All you need is a chair, a wall, and your own body weight; do each exercise for 30 seconds with a 10 second rest in between.
#13 Jumping Jacks
Jumping jacks can also be called star jumps or side-straddle hops. To perform a jumping jack, the first step is to stand up straight with your feet together and your arms at your side. Next, bend your knees slightly and follow this with a jump.
#12 Wall Sit
The wall sit is a fairly simple exercise that requires you to stand approximately 2 feet in front of a wall with your back facing it. Lean against the wall slowly and begin to slide down the wall until your knees are bent at 90 degree angles, as though you are sitting in a chair. Keep this position for a minimum of 20 seconds or a maximum of 60 seconds depending on your strength.
#11 Push-Up
You’re all familiar with push-ups, and this exercise is great for targeting your pectoral muscles, triceps, and anterior deltoids. Push-ups also benefit your midsection and core as a whole. Push-ups are performed by pushing your body up and down using your upper body and arm strength.
#10 Abdominal Crunch
You might be familiar with sit-ups, but did you know that when it comes to strengthening your core and flattening your stomach, abdominal crunches are more effective? To begin this exercise, simply lay on the floor, facing up and with your knees bent. Next, curl your shoulders towards your pelvis. You can either place your hands beside your neck, resting gently behind your neck, or placed across your chest.
#9 Step-Up Onto Chair
This exercise sounds pretty straight forward, and the truth is, it is! Although a simple exercise, the step-up onto chair routine is super effective for your body. Not only does it work on your abdominal muscles, but it also builds lean muscle mass, boosts your metabolism and aids in weight control – Bonus!
#8 Squat
The squat is well known for toning the muscles in your buttocks, but this simple exercise also does so much more! Squats train the muscles in the thighs, hips, buttocks, quads and hamstrings. Squats also benefit the bones, ligaments and insertion of the tendons throughout your lower body.
#7 Triceps Dip On Chair
To begin this exercise, sit on the chair with the palms of your hands on the edge. Slowly slide your buttocks off the seat whilst supporting your weight with your hands. First, straighten your right leg and keep your left leg bent at a 90-degree angle. Keeping your elbows bent, slowly lower your buttocks towards the floor. Push back up until your arms are straight, remembering to keep your elbows tucked in.
#6 Plank
The plank exercise has a number of different names, including the front hold, hover, and abdominal bridge. This exercise is vital for building up your core strength and arm strength. The plank involves lying face down on the floor with your elbows resting on the floor and your arms in a 90-degree position.
#5 High Knees Running In Place
The title of this exercise sounds pretty straight-forward – it simply involves you performing a typical running motion while lifting your knees high into the air. You don’t have to go to a running track to perform this exercise though, as it can also effectively be done whilst running in place.
#4 Lunge
A lunge is a simple exercise that involves one leg being placed in front of the other while keeping the knee bent, the foot flat on the ground and the other leg positioned behind. Lunges are great for toning a number of different areas of your body, so they are a particularly useful exercise.
#3 Push-Up And Rotation
In order to perform a push-up and rotation, get into the classic push-up position, but on your way up, remember to rotate your body so your right arm lifts up and extends overhead to form a T shape with your torso. Then, return to your starting position and lower yourself towards the ground. The next step is then to push up and rotate until your left hand is now pointing towards the ceiling.
#2 Side Plank
The side plank has been named “one of the best exercises you can do” by many professional trainers. Not only does this exercise target your entire core, but it also helps to strengthen a muscle known as the quadratus lumborum which is often forgotten about.
#1 Post-Workout Tips
After your workout, you will find that you may feel quite dehydrated if you haven’t successfully been keeping your fluids up throughout the exercises. It is vital that you drink 2-3 cups within two hours after your workout has completed.
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