7 minute exercises (do daily)

requires sturdy chair to step on and stopwatch or
use online timer like at https://www.youtube.com/watch?v=Z44jE7f1amw

30 seconds each, 10 seconds to switch/rest, intensity of 8 out of 1-10

1. Jumping Jacks
2. Wall sit
3. Pushups
4. Abdominal Crunch or butterfly kicks
5. Step up onto chair
6. Squat
7. Tricep dip on chair (caution – known to be dangerous to shoulders)
8. plank
9. high knees running in place
10. Lunges
11. Push-up and rotation
12. side plank. (alternate each time? go an extra 30 seconds? I don’t know.

Taken from https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

App for this available at https://7minuteworkout.jnj.com/

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