Workout 7

This program is set out to get you feeling like an athlete. You will improve reaction time, balance, strengthening both major muscles and joints, along with developing core strength, meaning not just our abdominals but our glutes and lower back too. Allowing you to move your body weight with speed and control. For this program, you only require a resistance band. This program is best for someone who isn't new to the fitness game and wants to focus on overall development as an athlete.

Exercises in This Workout

1. 1

   Rest

   33slow
2. 2

   Cobra to Child's Pose Flow

   36slow

   corelower back
3. 3

   Rest

   6slow
4. 4

   Cat-Cow

   41slow

   spinecore
5. 5

   Rest

   8slow
6. 6

   Standing Oblique Stretch

   37slow

   corehips
7. 7

   Rest

   29slow
8. 8

   A Skip to Toe Tap (Round 1)

   32shigh

   full bodycore
9. 9

   Rest

   39slow
10. 10

    L-Sit to Leg Raise (Round 1)

    31smedium

    corehips
11. 11

    Rest

    21slow
12. 12

    Mountain Climber with Glute Squeeze - Right (Round 1)

    39smedium

    coreglutes
13. 13

    Rest

    18slow
14. 14

    Mountain Climber with Glute Squeeze - Left (Round 1)

    41smedium

    coreglutes
15. 15

    Rest

    21slow
16. 16

    Squat to Oblique Crunch (Round 1)

    38smedium

    legsglutes
17. 17

    Rest

    20slow
18. 18

    Lateral Shuffle to Wood Chop (Round 1)

    42shigh

    corelegs
19. 19

    Rest

    18slow
20. 20

    A Skip to Toe Tap (Round 2)

    40shigh

    full bodycore
21. 21

    Rest

    19slow
22. 22

    L-Sit to Leg Raise (Round 2)

    43smedium

    corehips
23. 23

    Rest

    19slow
24. 24

    Mountain Climber with Glute Squeeze - Right (Round 2)

    41smedium

    coreglutes
25. 25

    Rest

    20slow
26. 26

    Mountain Climber with Glute Squeeze - Left (Round 2)

    39smedium

    coreglutes
27. 27

    Rest

    20slow
28. 28

    Squat to Oblique Crunch (Round 2)

    40smedium

    legsglutes
29. 29

    Rest

    20slow
30. 30

    Lateral Shuffle to Wood Chop (Round 2)

    43shigh

    corelegs
31. 31

    Rest

    15slow
32. 32

    A Skip to Toe Tap (Round 3)

    45shigh

    full bodycore
33. 33

    Rest

    19slow
34. 34

    L-Sit to Leg Raise (Round 3)

    44smedium

    corehips
35. 35

    Rest

    12slow
36. 36

    Mountain Climber with Glute Squeeze - Right (Round 3)

    42smedium

    coreglutes
37. 37

    Rest

    19slow
38. 38

    Mountain Climber with Glute Squeeze - Left (Round 3)

    41smedium

    coreglutes
39. 39

    Rest

    19slow
40. 40

    Squat to Oblique Crunch (Round 3)

    40smedium

    legsglutes
41. 41

    Rest

    20slow
42. 42

    Lateral Shuffle to Wood Chop (Round 3)

    44shigh

    corelegs
43. 43

    Rest

    33slow
44. 44

    Cobra Stretch

    24slow

    corelower back
45. 45

    Rest

    7slow
46. 46

    Thread the Needle

    37slow

    shouldersupper back
47. 47

    Rest

    4slow
48. 48

    Standing Forward Fold with Chest Stretch

    19slow

    hamstringschest

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Frequently Asked Questions