7 Minute Workout

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Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Timer Duration: 33:45 Rollover intervals for more details.

Exercises:
  • Jumping Jacks
  • Wall Sit
  • Push Ups & Rotation
  • Clam Crunches
  • Step Ups / Knee Up
  • Squat Jumps
  • Tricep Dips
  • Plank Shoulder Tap
  • 4 High Knees / 4 Butt Kickers
  • Lunges
  • Down Dog Knee Tuck
  • Side Plank
  • Warmup 1:00
  • Jumping Jacks 0:30
  • Rest 0:10
  • Jumping Jacks 0:30
  • Rest 0:10
  • Jumping Jacks 0:30
  • Rest 0:10
  • Jumping Jacks 0:30
  • Rest 0:15
  • Wall Sit 0:30
  • Rest 0:10
  • Wall Sit 0:30
  • Rest 0:10
  • Wall Sit 0:30
  • Rest 0:10
  • Wall Sit 0:30
  • Rest 0:15
  • Push-Ups Rotation 0:30
  • Rest 0:10
  • Push-Ups Rotation 0:30
  • Rest 0:10
  • Push-Ups Rotation 0:30
  • Rest 0:10
  • Push-Ups Rotation 0:30
  • Rest 0:15
  • Clam Crunches 0:30
  • Rest 0:10
  • Clam Crunches 0:30
  • Rest 0:10
  • Clam Crunches 0:30
  • Rest 0:10
  • Clam Crunches 0:30
  • Rest 0:15
  • Step-Ups Knee Up 0:30
  • Rest 0:10
  • Step-Ups Knee Up 0:30
  • Rest 0:10
  • Step-Ups Knee Up 0:30
  • Rest 0:10
  • Step-Ups Knee Up 0:30
  • Rest 0:15
  • Squat Jumps 0:30
  • Rest 0:10
  • Squat Jumps 0:30
  • Rest 0:10
  • Squat Jumps 0:30
  • Rest 0:10
  • Squat Jumps 0:30
  • Rest 0:15
  • Tricep Dips 0:30
  • Rest 0:10
  • Tricep Dips 0:30
  • Rest 0:10
  • Tricep Dips 0:30
  • Rest 0:10
  • Tricep Dips 0:30
  • Rest 0:15
  • Plank Shoulder Tap 0:30
  • Rest 0:10
  • Plank Shoulder Tap 0:30
  • Rest 0:10
  • Plank Shoulder Tap 0:30
  • Rest 0:10
  • Plank Shoulder Tap 0:30
  • Rest 0:15
  • 4 High Knees / 4 Butt Kickers 0:30
  • Rest 0:10
  • 4 High Knees / 4 Butt Kickers 0:30
  • Rest 0:10
  • 4 High Knees / 4 Butt Kickers 0:30
  • Rest 0:10
  • 4 High Knees / 4 Butt Kickers 0:30
  • Rest 0:15
  • Lunges 0:30
  • Rest 0:10
  • Lunges 0:30
  • Rest 0:10
  • Lunges 0:30
  • Rest 0:10
  • Lunges 0:30
  • Rest 0:15
  • Down Dog Knee Tuck 0:30
  • Rest 0:10
  • Down Dog Knee Tuck 0:30
  • Rest 0:10
  • Down Dog Knee Tuck 0:30
  • Rest 0:10
  • Down Dog Knee Tuck 0:30
  • Rest 0:15
  • Side Plank 0:30
  • Rest 0:10
  • Side Plank 0:30
  • Rest 0:10
  • Side Plank 0:30
  • Rest 0:10
  • Side Plank 0:30