Seven Reps of Seven Exercises Done Seven times Is All That's Required to Work Your Whole Body at Home

by Men's Health
·3-min read
Photo credit: MoMo Productions - Getty Images
Photo credit: MoMo Productions - Getty Images

From Men's Health

Looking for a full-body workout that requires minimal kit but will still incinerate calories and raise your heart rate? You've come to the right place.

To complete this workout complex you'll have to complete 7 reps of 7 exercises that work 7 different muscle groups. You'll do that a total of 7 times. Got it? Right, let's press on.

Here’s how it works: The first move is the most challenging, so be sure to select a weight that allows you to complete 7 reps of the first move since you’re using the same load throughout the complex without ever setting it down. You should be able to complete 1 round in 2 to 3 minutes based on your body size and fitness level. If you can get it done in less than 2 minutes, bump up the load. If it takes you more than 3 minutes, lighten the load.

Perform each move for 7 reps with little to no rest between moves in the exact order shown. Rest 1 to 2 minutes. That’s 1 round. Perform up to 7 rounds.

1. Overhead Triceps Extension

Grab your dumbbell and stand with your feet shoulder-width apart. Raise the dumbbell so that it's behind your head. Bending at the elbows and keeping your upper arm set, lower the dumbbells until they are about level with your shoulder blades. Squeeze your triceps and raise the dumbbell back to the starting position.

2. Hammer Curl

Hold a dumbbell in each hand at your sides, palms facing your hips. Curl the weights up until your thumbs are near your shoulders, then lower.

3. Push Press

Grab your dumbbells and hold them at shoulder height with palms facing forwards. Set your feet shoulder-width apart and slightly bend your knees to initiate the move. Push up with your legs to explosively press the dumbbells straight above your head. Return under control to the start position.

4. Bent-over Row

Grab your dumbbells and have your hands slightly wider than shoulder-width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weights upwards into the lower part of your chest. Pause. And return under control to the start position.

5. Bulgarian Split Squat (left leg)

Stand facing away from the bench, holding dumbbells in your hands. Have one leg resting on the bench behind you, laces down. Squat with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.

6. Bulgarian Split Squat (right leg)

Same as above, but put your left leg on the bench.

7. Dumbbell Burpee

Stand with your 'bells in each hand, then squat down and lower the weights to the floor. Jump both of your feet behind you and perform a press-up, making sure that your chest drops all the way to the floor. Now, hop your legs forward and jump up, landing softly with your knees slightly bent. If you only have one bell, alternate hands each rep.

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