Save time and increase intensity with this 7 Minute Workout
Full Circuit
Dumbbell Chest Press | Dumbbell Row | Triceps Kickbacks | Squat Position Biceps
Curls | Squat w/ Shoulder Press and Leg Lift | Legs In and Out | Walking Lunges
Dumbbell Chest Press
Change it up by alternating your arms
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- Bench position – 30 to 40 degrees incline
- Lie on your back, feet on floor, lower back, shoulders & head on bench
- Hold dumbbells with an overhand grip & palms facing away from you, arms extended toward the ceiling with elbows soft, dumbbells are close but not touching over mid to upper chest
- Contract abdominals & lower dumbbells until upper arms are parallel to floor keeping elbows out & bent to a 90 degree angle or less
- Exhale & press dumbbells toward the ceiling keeping elbows soft but fully extended
- Continue lowering and raising the dumbbells until all reps are performed
WARNING: You must consult your physician before you begin this or any other exercise program
Dumbbell Chest Press | Dumbbell Row | Triceps Kickbacks | Squat Position Biceps
Curls | Squat w/ Shoulder Press and Leg Lift | Legs In and Out | Walking Lunges
Dumbbell Row
Change it up by performing the exercise with a wide stance
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- Stand with feet hips distance apart, knees slightly bent, abdominals tight & upper body bent to 45 – 90 degrees with straight back
- Hold dumbbells with arms extended toward floor, palms facing each other
- Exhale & pull dumbbells up using back muscles keeping elbows close to the body & pointing toward the ceiling, pinch shoulder blades together at end of move
- Extend arms down toward the floor to return to starting position
- Continue until all reps are complete
WARNING: You must consult your physician before you begin this or any other exercise program
Dumbbell Chest Press | Dumbbell Row | Triceps Kickbacks | Squat Position Biceps
Curls | Squat w/ Shoulder Press and Leg Lift | Legs In and Out | Walking Lunges
Triceps Kickbacks
Triceps Kickbacks seated on stability ball
Make it more challenging by performing the exercise standing up or by adding a 1/4 squat with each triceps kickback
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- Sit on stability ball with feet hips distance apart on floor, upper body bend to 90 degrees, back flat, abdominals tight
- Hold dumbbells in both hands keeping elbows bent & weights close to shoulder, upper arms stay next to body
- Exhale and extend elbows until arms are extended but still next to body
- Flex elbows to return weights to starting position
- Continue flexing & extending elbows until all reps are performed
WARNING: You must consult your physician before you begin this or any other exercise program
Dumbbell Chest Press | Dumbbell Row | Triceps Kickbacks | Squat Position Biceps
Curls | Squat w/ Shoulder Press and Leg Lift | Legs In and Out | Walking Lunges
Squat Position Biceps Curls
Beginners start in a standing or seated position
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- Stand in squat position with back flat against wall, feet hips distance apart, knees bent to 90 degrees, abdominals tight, chest lifted
- Hold a dumbbell in each hand with extended arms, soft elbows & palms facing forward
- Exhale & flex elbows to raise dumbbells to shoulder height
- Reverse direction & return to starting position
- Continue lowering and raising the dumbbells until all reps are performed
WARNING: You must consult your physician before you begin this or any other exercise program
Dumbbell Chest Press | Dumbbell Row | Triceps Kickbacks | Squat Position Biceps
Curls | Squat w/ Shoulder Press and Leg Lift | Legs In and Out | Walking Lunges
Squat w/ Shoulder Press and Leg Lift
Make it more challenging by using a heavier weight or weight plate
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- Stand in a neutral position with feet hips distance apart, knees soft, abdominals tight & chest lifted, hold a light weight or medicine ball on chest
- Squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles, quickly & simultaneously straighten legs, lift left leg out to the side as high as possible while keeping torso straight and push medicine ball up & over head
- Squat back down bringing medicine ball back to chest position and repeat motion lifting right leg out to the side as high as possible to complete 1 rep
WARNING: You must consult your physician before you begin this or any other exercise program
Dumbbell Chest Press | Dumbbell Row | Triceps Kickbacks | Squat Position Biceps
Curls | Squat w/ Shoulder Press and Leg Lift | Legs In and Out | Walking Lunges
Legs In and Out
Make it more challenging by holding a light weight dumbbell between your feet
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- Sit on end of a bench with hands on bench behind you for balance, lean back as far as you can keeping abdominals tight, extend legs straight out to hip height,
- Contract abdominals, exhale & simultaneously bring upper body to 90 degrees and flex knees toward chest
- Extend legs & upper body back to starting position
- Continue to flex and extend until all reps are complete
WARNING: You must consult your physician before you begin this or any other exercise program
Dumbbell Chest Press | Dumbbell Row | Triceps Kickbacks | Squat Position Biceps
Curls | Squat w/ Shoulder Press and Leg Lift | Legs In and Out | Walking Lunges
Walking Lunges
Beginners keep it simple by doing static lunges and performing the same number of reps on each leg
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- Hold dumbbell in each hand with arms extended down by your sides
- Stand with feet hips distance apart, step your left foot forward keeping both feet hips distance apart
- Bend both knees to lower body down as far as possible or until right knee is close to but not touching the floor
- Keep left knee directly over left ankle, back straight, chin up & abdominals tight – your right knee, hip & shoulder should be in a straight line
- Exhale, extend both knees & step forward with right foot and repeat move
- Continue stepping forward with alternating feet until all reps are complete
WARNING: You must consult your physician before you begin this or any other exercise program
Dumbbell Chest Press | Dumbbell Row | Triceps Kickbacks | Squat Position Biceps
Curls | Squat w/ Shoulder Press and Leg Lift | Legs In and Out | Walking Lunges
Be Fit, Be Healthy, Be Happy!