Exercise and Fitness Guide

The 7-Minute Workout

Chris Regal May 21st, 2013 (updated Mar 19th, 2015)
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Jumping jacks
Jumping jacks

Remember this move from gym class?  Start with your feet together and hands at the sides.  Jump into the air and spread your feet to a width wider than shoulder width. Lift your arms to the sides and touch them at the top. In one motion, jump and return your feet to the starting position, bringing your hands back to your sides. Land every jump with a slightly bent knee to ensure a soft landing.

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Wall sit
Wall sit

Stand with your back up against a wall.  Scoot your feet out slightly until your body lowers into a seated position.  Try to have your thighs parallel to the floor with your knees forming a 90 degree angle.  Push the weight through your heels and keep your back flat against the wall.  Feel the burn! 

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Push ups
Push ups

Lie facedown on the floor with your toes curled under your feet.  Put your hands directly under your arm pits, and push yourself up into the classic push-up position. Lower the body straight down so that your chest is just a few inches off the ground – your elbows should be bent at 90-degree angles.  Hold for an extra second to increase the burn.  Keep your core tight so your hips don't sag.

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Abdominal crunch
Abdominal crunch

Lie on your back, with legs at a 90-degree angle and feet flat on the floor. Put your hands behind your head, and keep your elbows wide, pushing shoulders back. Use your abs to lift your chest towards the ceiling, lifting until your shoulder blades off the ground.  Hold this position for a second, then return softly down. Your feet should NOT be secured, this shifts the focus from your abs to your hip flexors.

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Step ups
Step ups

Position a chair in front of you with the seat facing you.  Place one foot on the chair, knee bent at a 90-degree angle.  Push your weight into the chair and lift your body up until your leg is now straight.  Bring your other foot up to the chair, stabilizing your weight.  Now step off with your second foot, slowly lowering your body back to the starting position.  Switch legs and repeat.  Stay in control on the way down.

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Squat
Squat

Stand with your feet at roughly shoulder width.  Lower your butt and your hips as low as you can go – aim to have your knees form 90-degree angles with your legs parallel to the floor.  Hold this for a second, then push the weight through your heels – keep your weight back on your heels, not on your toes! – and return to the starting position.  When you perform this move, make sure that knees are behind your toes.

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Tricep dip
Tricep dip

Position a chair behind you with the seat facing you.  Reach behind you and grab the seat with your hands, then slide your feet out in front of you until your legs are straight, balancing on your heels.  Lower your body to the ground, bending at the waist as you go down until your elbows are at 90-degree angles and your triceps are parallel to the floor. Hold for a second, and return to the starting position.

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Front plank
Front plank

Lay like you are going to do a push-up, face down and on your toes.  However, instead of pushing yourself with your hands, put your forearms on the ground.  Keep your head up and feet together!  Keep your body in a straight line, and try to pull your shoulders down towards your feet. Don't sag your hips, spike your butt or widen your feet when planking. Keep the core engaged.

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High-knees
High-knees

Run in place, and use your core to lift your knees as high as possible.  Land softly on bent knees every time you take a step.  30 seconds – you can do this!

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Lunge
Lunge

Stand with your feet shoulder-width apart and hands on hips.  Take a big step forward with your right leg and lower your body to the ground, bending your right knee and lowering yourself until your left knee (bent slightly) grazes the ground. Straighten both knees to stand back up, and return to the starting position.  Switch legs and repeat.  Make sure your torso stays straight throughout.

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T-push up
T-push up

Assume the push-up position, and lower yourself into the normal push up "down" position.  When you push back up, rotate on your left toe and stack your right foot on top of your left, rotating your hips and torso at the same time.  While you do this, lift your right hand off the ground, putting your weight onto your left hand, extending your right arm into the air, forming that T.  De-stack your feet as you rotate back down. Do the other side. 

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Side Plank (left and right)
Side Plank (left and right)

Lay flat on your side, and prop up on your elbow and forearm.  Lift your hips so that you're on the outside of your foot and your forearm. Keep your hips up so that you can draw a straight line from your head through your shoulders, through the hips and down to your feet. Hold for 30 seconds.