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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.
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. They also strengthen several muscle groups including the quadriceps, the gluteus maximus and the hamstrings.
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.
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. You then push down on the toes of your feet to extend your feet and push your body so it is off the ground and resting on your elbows and toes.
Not Feeling Challenged? - For some people this workout will be hard to get through at first. You should be sweaty and fatigued by the time it is through. However if you don't feel challenged enough, try doing it twice, back-to-back, with a one-minute rest in between.
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