7/7/7 Minute Workout

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Flex Fitness personal trainer, Ryan Stewart, uses this format with his clients to challenge them and to help them get the best results possible. In part one of this workout he uses a format that can be used for any exercise and/or muscle group. For example in this workout he uses barbell bench press with the format.

  • The first 7 minutes you do 9 reps every minute. Ensure the weight challenges you but that all the reps can be done with a 20 to 30 seconds rest before the next set of 9 reps.

  • The next 7 minutes you do 5 reps at a heavier weight. Follow the same rule of rest between sets.

  • The last 7 minutes you do 3 reps and increase the weight once more. Follow the same rule of rest between sets.

    Finish off the workout with part two to challenge your core.

  • (100) extension crunches

  • (100) hanging knee raises

  • (100) full sit-ups

Contact us today for more great workouts like this.


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