Workout of the Day – 7 Minute Wonder
This workout is guaranteed to whoop your butt in 7 minutes IF you seriously push yourself. What do you need? A treadmill (or roughly a 200m or 1/8 of a mile outdoor area you can run), and weights (dumbbells are fine). You will need to choose the appropriate weights for you. I used 14 pound medicine ball for my squats and 12 pound dumbbells for my squat presses. The goal is to complete as many sets as you can in 7 minutes. Towards the end, you may not get a full set in, but do what you can and push for more the next time you give it a try. Good luck!
1 full rotation = 1 set
10 weighted squats (get as low as you can go)
10 butterfly sit ups
10 squat presses