(a single day workout)
7 exercises/7
sets/7 reps
circuit in order below...
no designed rest...
do as many sets in 21
minutes as you can...
aim for 7 sets in good form.
1.) knees to elbows
(hang from a bar, curl your trunk so you knees touch your elbows)
2.) pushups
(do them on your knees if you can't do them on your toes)
3.) inverted rows
(a horizontal pullup
with a fixed bar, feet on the floor, no weight)
4.)
squats
(no weight, bend to a 90 degree sitting position with
your arms out in front,
as you stand, swing your arms behind
you, thrusting your hips forward)
5.)
dips
(if you can't do a dip, try using your feet and jump
into an "up" dip position or
have someone spot
you, or even use those elastic stretchy tubes and simulate the mechanics by draping the tubes over a pullup bar...if this
is too hard to manage, do pushups with your hands only 8 inches apart...do single reps if you are fatigued)
6.) pullups
(if you can't do one, jump and pull at the same time, or use a stepper, or lower
the bar and do them with your feet on the floor, or have someone spot you--find a way, cheating is okay in the beginning--with
some effort and some time, anyone can do these--your goal is good form...do single reps if you are fatigued)
7.) bear crawls
(hands
on the ground, feet on the ground--that's it--keep your butt down and knees bent and drive--go for 70 STEPS)
