THIS HOME WORKOUT is so short it can be done first thing in the morning before breakfast. But it’s so hard you’ll be just hanging for that porridge by the end…
To do it, we’re going to do seven exercises for seven minutes (one minute each) either side of a one minute rest so by the time you’re finished you’ll be well woken up!
The exercises are simple and can be performed in the comfort of your own living room.
Jumping jacks
Start the routine with this simple exercise that gets the heart racing and your muscles loosened out.
Jump squats (legs, thighs, hips and abs)
Stand feet shoulder-width apart, your back straight, hands behind your head and your weight through your heels.
Now, push your bum right back and keeping your knees over your ankles jump upwards as high as you can, extending your legs.
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Throughout the exercise maintain tight abs, a straight back as well as breathing out on the way up and in on the way down.
Plank up-downs (core, arms and shoulders)
This is one of only two core exercises so make sure to execute it properly.
Start by keeping your body in a straight line and resting on your hands and toes – your elbows should be fully locked out.
Now, go from this position to a plank position by flexing your elbows and resting on your forearms.
Hold for a second and go back up into the starting position, again holding for no more than a second.
Single leg squats (quadriceps)
Also known as pistol squats, these are a lot harder than they look.
Balance on one foot and squat down, bending at the knee and pushing your hips back as much as possible.
Maybe it’s best to try squatting with two feet first before advancing the exercise. Do 30 seconds on each leg.
Hip raise (lower back)
Lie on your back with your knees bent and your feet flat on the floor.
Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to make your tummy as skinny as possible and hold it that way – this gives you a tight core – while breathing normally.
Next, while keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees.
Pause for five seconds – squeezing your glutes tightly – then lower body back to the starting position.
Do as many reps as you can – properly, in a minute.
Floor Y Raise (arms and back)
Lie face down on the floor with your arms resting on the floor, completely straight and at a 30-degree angle to your body, so they form a ‘Y’.
Now squeeze your shoulder blades together and lift up, hold the position for two seconds at the highest position you can hold comfortably.
Scissor kicks (lower abdominals)
Lie on your back, keeping your hands down by your side.
Extend your legs out in front and twist your legs across each other (one on top of the other), changing every second.
7 exercises for 7 minutes - the workout you can do in your own living room
Updated at 17.30
THIS HOME WORKOUT is so short it can be done first thing in the morning before breakfast. But it’s so hard you’ll be just hanging for that porridge by the end…
To do it, we’re going to do seven exercises for seven minutes (one minute each) either side of a one minute rest so by the time you’re finished you’ll be well woken up!
The exercises are simple and can be performed in the comfort of your own living room.
Jumping jacks
Start the routine with this simple exercise that gets the heart racing and your muscles loosened out.
Jump squats (legs, thighs, hips and abs)
Stand feet shoulder-width apart, your back straight, hands behind your head and your weight through your heels.
Now, push your bum right back and keeping your knees over your ankles jump upwards as high as you can, extending your legs.
Throughout the exercise maintain tight abs, a straight back as well as breathing out on the way up and in on the way down.
Plank up-downs (core, arms and shoulders)
This is one of only two core exercises so make sure to execute it properly.
Start by keeping your body in a straight line and resting on your hands and toes – your elbows should be fully locked out.
Now, go from this position to a plank position by flexing your elbows and resting on your forearms.
Hold for a second and go back up into the starting position, again holding for no more than a second.
Single leg squats (quadriceps)
Also known as pistol squats, these are a lot harder than they look.
Balance on one foot and squat down, bending at the knee and pushing your hips back as much as possible.
Maybe it’s best to try squatting with two feet first before advancing the exercise. Do 30 seconds on each leg.
Hip raise (lower back)
Lie on your back with your knees bent and your feet flat on the floor.
Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to make your tummy as skinny as possible and hold it that way – this gives you a tight core – while breathing normally.
Next, while keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees.
Pause for five seconds – squeezing your glutes tightly – then lower body back to the starting position.
Do as many reps as you can – properly, in a minute.
Floor Y Raise (arms and back)
Lie face down on the floor with your arms resting on the floor, completely straight and at a 30-degree angle to your body, so they form a ‘Y’.
Now squeeze your shoulder blades together and lift up, hold the position for two seconds at the highest position you can hold comfortably.
Scissor kicks (lower abdominals)
Lie on your back, keeping your hands down by your side.
Extend your legs out in front and twist your legs across each other (one on top of the other), changing every second.
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