With this workout, you don’t have to transition from standing upright to the floor. You will get a full body workout while standing.
You don’t even need to warm-up. The 7-minute standing workout starts with low impact exercises to get your blood flowing and put your body in workout mode.
Do this workout first thing in the morning to stay energetic all day. And if you’re feeling motivated, you can combine it with the standing ab workout.
The goal of this workout is to activate as many muscles as possible in 7 minutes, which will allow you to burn more calories and gain muscle faster.
Below the workout are instructions on how to perform each exercise properly.
7-Minute Standing Full Body Workout
Here’s a breakdown of the routine:
Calf Raises – 30 Seconds
Good Mornings 30 Seconds
Rest 20 Seconds
Squat and Twist – 30 Seconds
Half-Squat Walk – 20 Seconds
Rest 20 Seconds
Wall Push Offs – 40 Seconds
Windmills – 40 Seconds
Rest 20 Seconds
Reverse Arm Circles 20 Seconds
Speed Bag Punches – 40 Seconds
Rest 20 Seconds
Half Jacks – 30 Seconds
Side Lunge to Leg Lift – 40 Seconds (20 Secs Each Leg)
Calf Raises
Calf raises will build your calf muscles. When doing this exercise, make sure you squeeze your calf muscles for two seconds every time you raise your heels.
Do calf raises slowly in order to properly activate your calf muscles.
Good Mornings
Good mornings build your lower back muscles and loosen the hamstrings. Keep your knees slightly bent and back arched when doing good mornings.
Bend forward until your torso is parallel to the floor and then slowly rise until you’re upright.
Squat and Twist
You probably know that squats activate the quads, hamstrings, and glutes. Adding a twist to this exercise will engage your oblique muscles as well.
Keep your abdominal muscles tight when twisting your torso.
Half-Squat Walk
Doing half-squat walks will strengthen all your lower body muscles. As you do the exercise, keep your back straight and knees bent.
Avoid bending the knees forward since that can put pressure on your knees and cause knee pain.
Wall Push Offs
Most beginners can do this explosive exercise. Stand two steps away from the wall and then place your hands on it at shoulder level. Press in until your chin almost touches the wall and then forcefully push off the wall. Repeat this movement.
This exercise builds arm, shoulder, and chest muscles. It’s more challenging when you stand further from the wall.
Windmills
This is a great exercise for strengthening your core. It also loosens your lower back and hamstrings.
Perform windmills slowly and make sure you stand upright before touching the opposite toe.
Reverse Arm Circles
You’ll be surprised by how challenging this exercise is. It builds and strengthens your shoulder muscles.
If you have weak arms, start doing reverse arm circles every morning. Keep the circles wide.
Speed Bag Punches
Speed bag punches also activate your shoulder muscles. It’s important to keep your hands over your head in order to keep the shoulder muscles fully engaged. Do this exercise as fast as possible.
Half Jacks
Half jacks will engage all the muscles in your body and keep your heart rate elevated. Make sure you land on the ball of your feet when doing this exercise.
If you want to strengthen your arms, do half jacks while holding a pair of light dumbbells.
Side Lunge to Leg Lift
This is probably the most challenging exercise in this routine. It builds the lower body muscles and improves inner thigh flexibility.
Keep the leg straight while doing the leg lift and raise it as high as possible.
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