The 7 Minute Workout

Start with something you learned in elementary school: jumping jacks. Stand up withyour legs spread and your hands touching overhead.Then as you jump, bring your legsback together and put your arms to your sides. You can speed these up or slow themdown to suit your fitness level. Do this for 30 seconds, take a 10-second break, andgo right to the next move. If you’re new to exercise, or it’s been a while, it’s a good ideato get a gym instructor or other fitness pro to help you with proper form.


Get into a “plank” position on the floor or mat, feet together with toes tucked under, hands planted flat below your shoulders. Slowly bend your elbows and lower your body toward the floor, as far down as you can go keeping back and hips level. Then press back up and repeat for 30 seconds. You can make this easier by resting your weight on your knees instead of your feet.

To boost intensity, try resting your feet on a low bench or step instead of the floor.
Ab Crunch  

Start with a basic crunch: Lie flat on your back, with your knees bent and feet on floor. Tighten your core. Press your lower back into the mat and reach toward top of knees. Return to starting position but keep core tight and repeat for 30 seconds.


Stand facing a sturdy chair or bench. Step up onto the chair or bench with your left leg,coming all the way up to stand on it with both feet fully. Then step back down and come back up, starting with your right leg this time. Do as many as you can in 30 seconds.

Get your heart pumping!


Stand with your feet shoulder-width apart and toes forward. Bend your knees as you hinge at the hips, shifting them back and down like you’re about to sit in a chair. Lower yourself as far as you comfortably can, keeping most of your weight on your heels.

Stand back up. Repeat for 30 seconds.

Triceps Dip on Chair  

Sit on the front edge of a stable and sturdy chair or bench, and put your palms on the edge, fingers pointing forward or slightly toward you. Ease off the chair, supporting your weight with your heels and your palms. Slowly bend your elbows as you lower yourself
toward the floor, then push back up. Repeat for 30 seconds. You can make this exercise more challenging by supporting yourself on one leg at a time.

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