7 RFT:
7 Dumbbell toe reaches
7 Standing knee-to-elbow (L+R = 1)
7 Dumbbell lunges (L+R = 1)
7 Kettlebell swings, 1 pood
7 Burpees
7 Deadlifts, 95lb
7 Pull-ups
35-minute time cap
P.E. Women | 7×7 #1
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I actually really liked this work-out, despite all the soreness. The variety and the short number of reps kept it interesting.
I think I would have coped a lot better with this one had it not been right at the beginning of a new semester. 🙂 The biggest problem for me was the sheer length. I can do a lot quickly if the end is in sight, but there are few things more demoralising than being ready to drop after ten minutes and realising you’re less than a third of the way through. The weights were also much heavier than I’m used to in these quantities, so that didn’t help. I proved I can rapidly deadlift 95lbs seven times without stopping, though, so that’s something. 😀
I might have enjoyed it more if I wasn’t still in pain from Monday haha! It was pretty nice to go from exercise to exercise and the short reps meant you were continually moving.
I didn’t mind this workout because we got to keep cycling through the movements, but I think that I prefer the Power Workouts that we were doing last semester over this simply because of the types of exercises that are involved.
This workout was great, and quite a challenge! The individual moves weren’t hard by any means, but the combination of exercises and the length of the workout made it more difficult. It was amazing because it incorporated every body part in some way, which really made it hard to move anything the next day. I think this workout will bring great results.
I liked this workout! Though I was 7 burpees away from hitting the time cap! That was slightly disapointing. But I liked it and it really made me work hard.
I really liked this workout … I wanted to finish it, but I did not unfortunately. My knee was a bit bruised afterwards! (And still is!)
These 7 X 7 workouts are designed to be a step up from the Power workouts in that they help you to reach deeper into muscle fibers and therefore gain more lean muscle. Soreness of course is a good an indicator of how far you have reached into the muscle fibers.
Each workout is designed to get keep challenging the participant, with constant variation and muscle confusion. Without these principles, workouts become “comfortable,” taking away the advantage of stimulating new growth.
You might not love each workout, though they are designed to be stimulating and enjoyable with each new challenge, but you will push your body and make constant, varied progress. That translates over into all aspects of life with increased energy, vitality, health, strength, weight loss (if needed) and mobility. And that’s what fitness is all about. Enjoy.