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The American College of Sports Medicine is a leading authority in the world of fitness, health, exercise, and all that that entails. They developed a quick, high intensity exercise program for those with little time to give to improving their fitness. Participating in cardiovascular, strength, and flexibility training is vital to our overall health. We need all three for our bodies to function optimally.
The 7-minute workout is designed to help individuals tackle two of the three categories of exercise: cardiovascular and strength training. To work on flexibility, remember to warm-up and cool down before and after exercise.
WARNING: Please read everything in this link carefully. These exercises are for individuals who are used to working out at a high level. I will provide modifications for those who need to start where they are and work up to the ACSM 7-minute workout. If you haven’t been exercising regularly, you may want to talk to your doctor before you begin an exercise program. STOP exercising and call your doctor if you feel dizzy or light-headed or if you are in pain.
Modifications:
If the original 7-minute workout seems to challenging for you right now, try either the beginner or intermediate modifications below. I've identified movements of varying intensities to mimic the original 7-minute workout. The outline of this exercise program is warm-up, 30 sec activity, 10 sec rest, and then on to the next exercise. After the full workout, don't forget to cool down with stretching. If you are modifying, you may need to modify your active and reset time too. No problem. Try 20 sec on and 15 sec off, or whatever you find that works for you. The great thing about exercise programs is they can be modified to fit your needs. There's days when I can do the 7-minute workout twice. If you get done and you feel like you haven't really done much work, go through it again. Or next time, maybe try the next intensity level. The important thing is to perform the exercises correctly and push yourself to be better. When exercising at a moderate level, your heart should be faster, you should breathe heavier, and you should start to sweat, but you should still be able to talk. Make sure you take one day to rest between exercise days. If you have any questions or concerns, please feel free to call me at 417-682-3579.
Exercise 1 Beginner- 5 Star Step. Imagine a dice with the 5 face up. Start with your feet in the center dot and step forward-forward (feet apart), back-back (to center), back-back (feet apart), forward-forward (to center) and repeat.
Exercise 1 Intermediate- Half Jack. There are a few ways to do a half jack. If a full jumping jack for 30 sec is just barely too much, try raising your arms to just should height instead of over your head. If that's too hard, do a jumping jack with one half of the body, either upper or lower. If you choose to do the upper half, you might try to march while you move your arms in the typical jumping jack manner.
Exercise 2 Beginner- 1/4 Wall Sit. Find space on a wall and with your back to the wall, bend your knees so that your upper leg is supporting your weight. In a full wall sit, your thighs would be parallel to the floor (90 degree angle at the knee) with your back against the wall, so in a 1/4 wall sit aim for about a 157 degree bend in the knee. Keep in mind that in a standing position, we would consider this 180 degree bend in the knee, or a straight line.
Exercise 2 Intermediate- 1/2 Wall Sit. Back against the wall with a 135 degree bend in the knee.
Exercise 3 Beginner- Wall Push Up. Stand with your feet shoulder width apart, about a foot away from a wall (facing the wall). Place your hands on the wall so your fingertips are about shoulder height. Arms should be close to your sides. Start with your nose on the wall and push out. Your arms should brush your sides. The further you step away from the wall the more intense this exercise will get. Play with the distance from the wall and your hand position on the wall to find what works best for you.
Exercise 3 Intermediate- Modified Push Up. Assume regular push up position, but let your knees drop to the floor. With a flat back (from knees to head) perform push up as usual.
Exercise 4 Beginner/Intermediate- Chair Twist. Sit in the middle of a sturdy chair, sit tall with arms behind your head and twist side to side lifting your opposite knee to your elbow. Don't force your elbow to your knee. Your knee and elbow don't have to touch. The most important thing is to keep a straight back. DO NOT twist and bend your back at the same time.
Exercise 5 Beginner/Intermediate- Small Step Ups. In the original 7-minute workout, you are instructed to step up on to a sturdy platform. The height of that platform is at least stair step height, if not higher. To decrease the intensity of this exercise, find a small step, or safe curb, or sturdy platform to step up on. Hold on to a rail if necessary, or perform this exercise near a wall for support. Alternate your leading leg each time. If you can't find a small step in your environment, you can do toe stands or small hops. In toe stands, we just come up on the balls of our feet and come back down. In small hops, we start with a slight bend in the hips and knees and we spring up through the legs, just enough to lift our feet off the ground. Again, call if you have questions: 417-682-3579.
Exercise 6 Beginner- 1/4 squat. This exercise will be a lot like the 1/4 wall sit described earlier (about 157 degree bend in the knee). The difference is, this time you won't be leaning on the wall for support. If you feel like you still need support, stand behind a sturdy chair and hold on as you perform the 1/4 squat.
Exercise 6 Intermediate- 1/2 squat. This exercise will be a lot like the 1/2 wall sit described earlier (about 135 degree bend in the knee). The difference is, this time you won't be leaning on the wall for support. If you feel like you still need support, stand behind a sturdy chair and hold on as you perform the 1/2 squat.
Exercise 7 Beginner/Intermediate-Overhead Extension or Tricep Kickback. These exercises are equal in intensity, but you may find one or the other more suitable for you. For this exercise, you will need a small hand weight. In the overhead extension, cradle weight in both hands behind your head with your elbows bent and close to your head. Extend your arms so the weight moves above your head, and come back to start.
For the tricep kickback, bend your knees and hips so you have a slight forward lean with a flat back. Pin your upper arms to your sides with a slight bend in the elbow. Holding weights in both hands, extend your arm so the weight travels behind you, and come back to start.
Exercise 8 Beginner- Wall Plank. The format for this exercise will mimic the position of the wall push up, however, with the plank, rather than placing our hands on the wall, we will put our forearms on the wall and hold that position with a straight line from your heel to your head.
Exercise 8 Intermediate- Modified Plank. The format for this exercise will mimic the position of the modified push up, however, with the plank, rather than placing our hands on the floor, we will put our forearms on the floor and hold that position with a flat back and a straight line from your knees to your head.
Exercise 9 Beginner/Intermediate- High Steps. This exercise is like marching in place, but bringing the knee higher. Strive to bring the knee high enough so that the thigh is parallel to the floor. If that is too much, just bring the knee slightly higher than marching height.
Exercise 10 Beginner- 1/4 Walking Lunge. For this exercise we're going to use the same "degree" concept as we have for the wall sits and the squats. In a 1/4 walking lunge, the leading leg should step forward with a 157 degree bend in the knee, without letting the knee go over the toe. Then stand back up, bringing the follow leg forward to standing. Repeat, alternating lead legs.
Exercise 10 Intermediate- 1/2 Walking Lunge. This exercise we're going to use the same "degree" concept as we have for the wall sits and the squats. In a 1/2 walking lunge, the leading leg should step forward with a 135 degree bend in the knee, without letting the knee go over the toe. Then stand back up, bringing the follow leg forward to standing. Repeat, alternating lead legs.
Exercise 11 Beginner- Wall T-Plank. Replicate position for wall plank, this time standing far enough away from the wall to fully extend arms with a slight lean toward the wall and palms on the wall. Keeping a strong core and a straight line from heel to head, lift one arm from the wall and open to that side. Bring that arm back to start and do the same for the other side.
Exercise 11 Intermediate- Modified T-Plank. Replicate position for modified plank, this time with arms fully extended and palms on the floor. Keeping a strong core and a straight line from knees to head, lift one arm from the floor and open to the ceiling. Bring that arm back to start and do the same for the other side.
There aren't great pictures available for these modifications. The picture shown below is the regular version of the exercise. Call if you have questions: 417-682-3579.
Exercise 12 Beginner- Reclined chair twist. This exercise looks like the chair twist from above, without bringing the knee to the elbow, and adding a backward lean. From a tall, seated position in the middle of your chair, keep your back flat while leaning back at the hips. Maintain this position while you twist side to side. Arms are crossed in front of the body (like Genie). Remember, DO NOT bend and twist. (See photo from chair twist and make suggested modifications)
Exercise 12 Intermediate - Tabletop Superman. On the floor on all fours, lift opposite legs and arms and extend to make a straight line with the body. Lower, alternate and repeat.
