The Advanced 7-Minute Workout

Step-by-Step Instructions for the Advanced 7-Minute Workout

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1. Reverse Lunge, Elbow to Instep With Rotation, Alternating Sides (30 seconds)

1. Extend right leg behind you, with left knee bent and right hand on ground (the reverse lunge).
2. Bend left arm and bring inside front (left) knee, then raise and point right arm and chest skyward. (rotation).
3. Place both hands on ground while straightening both legs and flexing ankles; return to standing position.
4. Repeat with left leg and right arm. Repeat.

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2. Lateral Pillar Bridge, Left Side (30 seconds)

1. Lie on left side. Lift side off ground.
2. Point right arm toward sky.

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3. Push-Up to Row to Burpee (60 seconds)

1. Position self over both dumbbells, legs extended back. Do a push-up.
2. Lift and lower right dumbbell, then left dumbbell (as if rowing).
3. Rapidly pull legs forward. Release dumbbells.
4. Jump forcefully upward (completing a Burpee).

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4. Lateral Pillar Bridge, Right Side (30 seconds)

1. Lie on right side. Lift side off ground.
2. Point left arm toward sky.

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5a. Single-Leg Romanian Dead Lift to Curl to Press, Left Side (60 seconds)

1. Hold dumbbells at hips.
2. Lean forward, balancing on left leg while extending right leg back (the Romanian dead lift).
3. Return to start position.
4. Curl dumbbells toward chest (the Curl).
5. Raise both dumbbells over head (the Press).
6. Lower weights to chest.
7. Lower weights to hips and resume starting position. Repeat.

5b. Single-Leg Romanian Dead Lift to Curl to Press, Right Side (60 seconds)

1. Hold dumbbells at hips.
2. Lean forward, balancing on right leg while extending left leg back (the Romanian deadlift).
3. Return to start position.
4. Curl dumbbells toward chest (the Curl).
5. Raise both dumbbells over head (the Press).
6. Lower weights to chest.
7. Lower weights to hips and resume starting position. Repeat.

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6. Plank With Arm Lift (30 seconds)

1. Assume push-up position (also known as The Plank).
2. Lift one arm in front of you. Lower. Lift other arm. Repeat rapidly.

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7. Lateral Lunge to Overhead Triceps Extension (60 seconds)

1. Stand straight, holding dumbbells at shoulder height.
2. Take big step to right side, bending right knee while keeping left leg straight (a Lateral Lunge). Return to upright.
3. Lift dumbbells over head. Lower them back toward shoulder. Step to other side. Repeat.

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8. Bent-Over Row (60 seconds)

1. Holding dumbbells, lean forward, knees bent, back straight.
2. Lift one dumbbell until it reaches chest height (as if rowing). Lower.
3. Lift dumbbell on other side and lower. Repeat on each side while maintaining bent-over position.