OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Runners, don't forget your warm up! Use this quick 7-minute sequence to get your muscles and joints ready for the impact of running.


Exercises

Set 1: 1 round
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
10 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
30 seconds
Rest
Rest
10 seconds
Front Back Jacks
Effort: Moderate
Front Back Jacks
20 seconds
Rest
Rest
10 seconds
Squats
Squats
8 reps
Rest
Rest
10 seconds
Seal Jacks
Effort: Moderate
Seal Jacks
20 seconds
Rest
Rest
10 seconds
Split Squats
Split Squats
8 reps
Rest
Rest
10 seconds
Cross Jacks
Effort: Moderate
Cross Jacks
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
8 reps
Rest
Rest
10 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
10 reps
Rest
Rest
10 seconds
Over Over Unders
Effort: Light
Over Over Unders
6 reps
Rest
Rest
10 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
10 reps
Transition
Transition
5 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
10 reps

Workout Discussion

04 Jan
7min workout is not an easy task for the beginners. I tried, 3 minutes and am down on floor. but yes slow and steady i will complete my 7min warmup soon. Thankyou
24 Nov
I'll try it next time. Thanks for creating, Micah!

Appears In



Related Workouts

  • Full Body Tabata
    Full Body Tabata
    4 minutes, Moderate
  • Intermediate Level Tabata
    Intermediate Level Tabata
    4 minutes, Intense
  • Tabata With Effort
    Tabata With Effort
    5 mins 20 secs, Intense
  • Stress-mas Bust
    Stress-mas Bust
    7 minutes, Casual
  • Tabata - Level 1
    Tabata - Level 1
    4 minutes, Moderate
  • Twist & Tone Torso
    Twist & Tone Torso
    5 minutes, Moderate

To do this workout, please create an account or log in.



You Might Also Like

Ab Superset

Ab Superset

Moderate Ic_time_32x32 5 mins  
The Bruce Wayne Workout

The Bruce Wayne Workout

Intense Ic_time_32x32 36 mins  
Full Body   Ic_workout_dumbbell_32x32 Stability Ball, Dumbbell, Box or Step, Medicine Ball
Bodyweight Bootcamp

Bodyweight Bootcamp

Moderate Ic_time_32x32 12 mins  
Post Workout Stretches

Post Workout Stretches

Moderate Ic_time_32x32 7 mins  
Legs  
Bubble Butt

Bubble Butt

Moderate Ic_time_32x32 8 mins  
Lower Body  
Full warm up

Full warm up

Moderate Ic_time_32x32 7 mins  
Full Body  

Workout Categories