You might think that a 7-day workout challenge would not make a difference in your life, but the truth is that it sure can as long as you commit to it. Why 7? The number 7 has so many significations in different cultures, and it is a number that we encounter a lot and in our daily lives: 7 days in a week, 7 colors in the rainbow, 7 spheres of heaven, the 7 wonders, and so on. Among its many significances the number 7 can be seen as a number of completion and perfection, and committing to your health and fitness for seven days you could elevate your lifestyle without burning out.
Follow this one-week workout program to jumpstart your fitness. If you have been away from exercising for a while, this would be a good way to get back into it. You won’t need any equipment, just your body, and maybe a yoga mat if you have one. You will also need water, because you will sweat a lot, and you need to keep hydrated.
HOW IT WORKS
This is a full-body workout. The exercises are the same every day with daily modifications for the purpose of challenging you more. Also, I have included a Cool-Day. You can go for a walk, hike, do some yoga, etc.… Whatever you choose to be doing on this day, keep active on a lower intensity level.
Disclaimer: You should check with your physician before you engage in physical activities. By following this challenge, you are doing so at your own risks. Beasts Train Mean and its partners disclaim any liability from injury or death sustained from the participation in this challenge.
EXERCISES BREAKDOWN
The Squat
- Stand straight with your feet hip-width apart and your toes slightly pointing outward.
- Inhale as you lower your buttocks toward the floor until the hip joint is lower than the knees or go as low as you can.
- Keep your back straight, in a neutral position, as you squat, and make sure that your knees do not cave inward.
- Exhale as you press the floor from your heels to get back to standing position. This is a full repetition.
Tip: to stabilize the knees, rotate the hips outward as you press the big toes on the floor. Push your legs outward as if to separate them.
Modifications: Place a chair behind you and as you squat and touch the chair, get back to standing position for a full rep.
The Plank
- Get on the floor on your toes with your hands under your shoulders and the shoulders away from your ears.
- Engage (contract) your core and maintain a straight back.
- Hold this position for as long as needed. The longer, the more challenging.
Progression: Get on your elbows instead of the hands and keep those elbows under the shoulders.
The Push-Up
- Get into a plank position with your hands under your shoulders, and slightly wider than shoulder-width.
- Inhale as you slowly lower your body to the ground while keeping your core tight.
- Exhale as you push off the floor to raise your body back to the original plank position. Your core must be engaged through the entire movement.
Tip: Your elbows should be no more than 45 degrees from your body as you lower yourself to the ground. This is to not put your shoulder joints in a compromising position.
Regression: Do the push-ups on your knees for the regression version or do them with your hands elevated (on a table, for instance) while your toes remain on the floor.
Progression: Elevate your feet by putting them on a table or a stool for instance, while your hands remain on the floor.
The Crunch
- Lie on the floor with your legs bent so that your feet are flat on the floor, and hip-width distance. Ensure your feet are pointing straight forward, and your back is flat on the ground.
- Cross your arms on your chest, and when you are ready, take a deep breath in.
- Exhale as you lift your torso from the floor. What you want to feel is a contraction of the abs. Hold this position for a few seconds.
- Inhale as you return to the original position.
Tip: Keep your neck in neutral position. Your chin should be closer to your chest.
Regression: elevate your feet by putting them on a chair or table, for instance. Maintain a 90-degree bend at the hips.
Progression: Do this with your legs extended, or at an incline with your head closer to the floor, if you have a bench that allows for it.
The Jumping Jacks
- Stand with your arms by your side and your knees softly bent.
- Inhale as you jump to land with your feet apart and your arms over your head and your fingers touching, if you have the shoulder mobility to achieve this.
- Exhale as you jump, returning to the original position, standing straight with your arms back down by your side.
Tips: Land on your toes after each jump.
Regression: Do the move without the jumps and with one leg at a time alternating them.
The Mountain Climber
- Get in a plank position, and as you engage your core, bring one knee forward under your chest, with the toes on that leg just off the ground.
- Return to the plank position and do the same with the other leg. The faster you go, and the more your heart rate will increase.
Progression: Spider Mountain Climber. In this variation, your knee comes up to outside of your elbow. The exercise requires a larger range of motion in the hip joint.
The Lateral Jump
- From standing position, jump to one side landing on the leading leg and crossing the other one behind it and taping the ground with the toes on that leg.
- Immediately jump to the other side landing on the opposite leg doing the same as before.
Tip: Keep low and keep your back straight and your shoulders away from your ears.
Progression: Reach for the floor with the hand opposite to the landing leg.
The jump Rope
- Stand with your knees softly bent, and pretend you have a rope that you will jump over.
- Jump and land on your toes. Repeat as long as needed.
Note: Take five minutes to warm up before starting, and five minutes to cool down when you are done. Warm up and cool down exercises not included.
DAY 1
Feel free to repeat the round as often as you would like. The more rounds you make and the more challenging. But do not overdo it either and remember to keep kind to yourself.
You can grab your free copy of the full version of this challenge here, and when you do this challenge, do not forget to tag Beasts Train Mean on social media and/or come back and let me know how you are doing in the comments below. Let’s beast it!