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

200m run/sprint

10 weighted squats (get as low as you can go)

10 butterfly sit ups

10 squat presses



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About Food4Thought

I am no fitness expert. I am simply someone who has found joy in fitness and nutrition. I am a certified group fitness instructor. I’ve been teaching at the local health club for about 3 years now. While Zumba was my first love, I have since added Total Conditioning, Bodyworks plus Abs, and Core to my repertoire of classes. I work with a personal trainer to help me reach my fitness goals that I cannot obtain through group fitness alone. This year I ran my first 5K and plan to run my first 10K in March. To further my knowledge in the fitness realm, I have begun reading Strong Women Stay Slim, New Rules for Lifting Abs, and The Body Sculpting Bible for Women. On my list to read next is Wheat Belly. I am always looking for new ways to further my education and knowledge to better serve the members that take my group fitness classes. Lately, I have started tinkering with recipes, buying healthy cookbooks, and finding easy, tasty, and healthy foods to make. Like I mentioned earlier, I am by no means an expert, but the things I share with you have helped me tremendously with my fitness journey. It is my hope that with these easy tips and recipes, that you too can make these tiny steps and see big positive changes in your life.

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