Hey, you guys!
I’m Melissa with ATHLEANXX for Women, and today we’re going to be doing a workout
for 7 minutes.
You and me, together.
Focusing on cardio and arms.
Let’s go.
And away we go.
7 minutes of some HIIT workout you and I are doing together.
I have a timer set.
You can either do this on your worn, or you can do it with me, real-time.
So, I set it for 7 rounds, 10 seconds of rest, 50 seconds of work.
I have 7 exercises for you.
First one is going to be bodyweight.
The only thing you’re going to need today are some dumbbells.
That’s it.
I have my step right here, that’s just to set them on.
Don’t worry about the step.
10 seconds is rest.
First exercise we’re going to do is 10 high knees, drop all the way down to the ground,
get to your feet, and jump tuck.
It looks like this, in 10 seconds.
You’re going to start with 10 high knees.
Then you’re going to drop down onto your belly.
Ready?
Fast.
10.
Drop all the way down.
Now pop up to your feet and jump tuck.
Do it again.
When you jump to your feet, I want you here.
Jump up.
Get those knees up.
Modification: give me your 10 high knees, drop all the way down.
You can either step forward, or if you can pop to your feet, great.
Then just stand up.
Don’t worry about a jump or anything like that.
And time.
Now we’re doing rows.
So, grab your dumbbells and you’re going to get in pushup position.
Pushup position, you’re going to row.
Don’t do this.
Stay right here.
Bring your arm up.
Try not to rock your hips from side to side.
Keep them square to the ground as much as you can.
You’re still going to move a little bit.
That’s natural, but don’t twist your body.
18 seconds.
Next up we are doing straight burpees.
Now, you can do a pushup, or you can lie all the way down.
Pick your poison.
By that, I mean this.
You can either do a pushup, or you can lay all the way down.
Your choice.
Just make sure you’re working really hard the whole time.
So, when you’re doing your pushup, try to get your chest as low to the ground as you
can.
Sometimes if you’re not feeling strong you feel like you can only go about that much.
That’s okay.
If you want to switch to your knees you can go down even further.
That’s totally fine as well.
This is getting you stronger.
Time.
Now you’re going to need your weights.
Two curls and one lateral raise.
Pick a lighter weight for two curls and then you’re going to go out to the side for 1.
Turn them around.
So, this is a lighter weight.
Your bicep muscle is a lot stronger then your shoulders.
So, what you want to do is pick a weight that’s not too heavy.
This is a HIIT workout so that lateral raise is going to be harder than the curls.
So, make sure it’s a weight that you can use for a lateral raise.
9 seconds.
Come on.
Last one.
2, 1.
All right, now I want 1 pushup.
You’re not going to need these anymore.
I want 1 pushup, 8 mountain climbers.
So, starting in pushup position give me 1, and give me 8.
1, 2, 3, 4, 5, 6, 7, 8.
Pushup.
Keep going.
15 seconds left.
Last 8 seconds.
Come on.
3, 2, 1.
Let’s see.
Next up, 4x4s.
We’ve got to get that cardio in.
4 high knees and 4 inside feet.
That’s 1, 2, 3, 4 high knees.
Now I’m bringing my foot up to hit my inside feet for four.
1, 2, 3, 4.
Go.
13 seconds.
Last 5.
Come on.
Time.
Last exercise.
This one is hard.
It’s a lay down knee drive.
So, you’re laying all the way down, coming up, driving one knee forward.
Laying all the way back down and then you’re going to alternate the knee that drives in.
8 seconds.
Come on.
4, 3, 2, 1.
Yes!
That’s it.
That was great.
Only 7 minutes and we hit cardio and arms.
If you’d like to make it longer you can, just double up on the exercises so you’ll
repeat it one or two more times if you’d like.
That’s it.
I’m Melissa for ATHLEANXX for Women and I’ll see you guys next time.
Bye.