A small but perfectly formed seven-minute workout is remarkably effective as an added extra to throw into your training schedule. Every little helps, after all, and putting in seven minutes of extra work here and there will get the muscles firing and your heart pumping.
This 420-second session has been put together by Bulk ambassador and personal trainer James Stirling, also known as London Fitness Guy.
“It’s a full-body blast where you focus on completing each set to failure or doing as many reps as possible while not jeopardising form and technique,” says Stirling. “Perform each exercise for 40 seconds with 20 seconds’ rest.”
You can, of course, do the circuit more than once if you are looking for a longer workout, adding a longer rest at the end of each round, and adjust your efforts so you can complete a similar number of reps in each interval throughout the rounds.
Full-Body Circuit Workout
1 Wide-arm press-up
Time 40sec Rest 20sec
Set up in a press-up position with your hands placed wider than shoulder-width apart. Lower your chest until it’s just above the floor, then press back up.
2 Back extension
Time 40sec Rest 20sec
Lie face down on the floor and bring your hands to your temples, flaring your elbows out to the sides. Use your glutes and core to raise your shoulders and chest off the floor, then lower back to the start.
3 Squat
Time 40sec Rest 20sec
Stand with your feet hip-width apart. Bend your knees to lower, moving your hips back as you do, until your thighs are at least parallel with the ground. Drive back up to standing.
4 Butterfly crunch
Time 40sec Rest 20sec
Lie on your back with your knees bent and the soles of your feet pressed together. Hold your hands behind your head, then use your core muscles to sit up and reach your arms past your feet. Lower slowly.
See related :
- 10-Minute Workouts That HIIT It Hard
- Dig Out Your Dumbbells For This Full-Body Home Workout
- The 1,000-Rep Home Workout Challenge
5 Pike press-up
Time 40sec Rest 20sec
Start in a standard press-up position, then walk your feet forwards, raising your hips towards the ceiling to form an inverted V. Bend your elbows to lower your head and shoulders towards the floor, then press back up.
6 Lunge
Time 40sec Rest 20sec
Stand with your feet shoulder-width apart. Take a big step forwards and lower until both knees are bent at 90°. Push through your front foot to return to the starting position, then lunge forwards on the opposite leg.
7 Jackknife
Time 40sec Rest 20sec
Lie on your back with your arms extended behind your head, and your legs extended and pressed together. Engage your core and bring your arms and legs to meet above you. Lower slowly back to the start. Aim to keep your arms and legs as straight as possible throughout, and don’t let your limbs touch the floor between reps.
