A seven-minute exercise to swimsuit any age, measurement or health degree

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In 2013, fitness trainer Chris Jordan published a simple series of 12 exercises in a medical journal. It was notable because it combined aerobic and strength training into a single training cycle that lasted only seven minutes. “Because body weight is the only form of resistance, the program can be done anywhere,” wrote Jordan, who holds a master’s degree in exercise physiology from Leeds Metropolitan University (now known as Leeds Beckett University).

The original seven-minute workout was based on an exercise program Jordan developed as a civil fitness program consultant for US Air Force personnel stationed in Europe. Later, while training executives at what is now the Johnson & Johnson Human Performance Institute in Orlando, Florida, he refined the exercises into something called “hotel room training” for the busy executives who complained about lack of time or equipment to exercise To travel.

Jordan, the institute’s director of exercise physiology, said he never made any money exercising and insisted that Johnson & Johnson’s official 7-minute workout app be free. “A lot of people can’t afford to buy a dumbbell or go to the gym,” said Jordan. “Over time, I’ve felt a greater desire and passion to make sport accessible to as many people as possible.”

Jordan created different variations of the workout so it could be useful for both my older brother and my 82 year old mother.

But as popular as the workout became, a number of people, especially those who are overweight, elderly, or with knee and hip problems, have found it too difficult to do. Some of the biggest obstacles for some people included five exercises that require getting on the floor – pushups, planks, crunching your stomach, side planks, and a tricky push-up with rotation.

To make exercise more accessible, Jordan recently created the 7 Minute Workout, which is suitable for bodies of all ages, sizes and fitness levels. Like the original workout, the standing workout includes exercises for cardio fitness, lower body, upper body, and core muscles – in that order. Each exercise only lasts 30 seconds, with a five-second break in between.

To get the most out of your workout, do each exercise at a relatively high intensity – say seven or eight, or on a scale of one to ten. However, go at your own pace and stop if you injure yourself. It is recommended that you speak to a doctor before beginning a new exercise program.

1) March on the spot: (30 seconds) – The goal is to increase your heart rate. Lift your knees and pump your arms. Pick up the pace if you can.

Let rest for 5 seconds.

2) Squat with chair support: (30 seconds) – Stand with your back to the chair. Put your feet shoulder width apart. Now squat by bending your knees and lowering yourself towards the chair and leaning back. (Don’t sit down!) Keep your arms outstretched to balance yourself. If you can’t get into a deep crouch, just walk halfway. (The chair is for safety in case you lose your balance.)

Let rest for 5 seconds.

7 minutes of training

3) push-ups on the wall: (30 seconds) – Put your hands against the wall and step back with your feet so that you are leaning at a comfortable angle. Keeping your body straight from head to heel, lower yourself against the wall and press against it. If it’s too hard, move your feet closer to the wall. If it’s too easy, keep moving your feet away from the wall.

Let rest for 5 seconds.

4) Standing bike crisis: (30 seconds) – Stand with feet shoulder width apart, hands behind your head and elbows out. Raise your right knee and twist it to meet it with your left elbow. Now do the opposite – use your right elbow to touch your raised knee on the left side. As you twist your torso, grind your abs. If you can’t touch your knee with the opposite elbow, get as close as you can and bring your upper body toward the lower body.

Let rest for 5 seconds.

5) Stand and box: (30 seconds) – Put your feet shoulder width apart. Now raise your fists and slap and poke the air like a boxer. The goal here is to get your heart rate up. Hit a little faster and add a squat if you want to make it more difficult.

Let rest for 5 seconds.

6) Chair Assisted Split Squat: (30 seconds) – Stand next to the chair with one leg forward and one leg back. Let your back leg fall on the floor and use the chair to compensate for when you need it. Keep your front knee behind your toes. Switch legs after 15 seconds.

Let rest for 5 seconds.

6) Push-ups with chair support: (30 seconds) – Put your hands on the chair and step back with your feet so your body is at a 45 degree angle with your head straight to your heel. Bend your arms and lower yourself as close to the chair as possible. Press back to the starting position. If it’s too hard, go back to wall push-ups.

Let rest for 5 seconds.

7) wall plank: (30 seconds) – Put your forearms against the wall to take pressure off your wrists. Put your feet back at a comfortable angle. Keeping your body straight from head to heel, hold the position and feel your abs work. To make it more difficult, slide your feet further back from the wall.

Let rest for 5 seconds.

8) Step lifter: (30 seconds) – This is a Jumping Jack in slow motion – without the jump! Start standing with your arms by your sides. Step left and raise both arms above your head, hands briefly touching. Back to the starting position. Repeat and step right. If it’s too easy, pick up the pace or try a regular springbok.

Let rest for 5 seconds.

9) wall sitting: (30 seconds) – Lay your back flat against the wall and slide into a sitting position with your knees just above your ankles. Fold your arms. If it’s too difficult, just slide up a little. If it’s too easy, lower yourself. You should feel the muscles in your thighs working hard.

Let rest for 5 seconds.

10) push-ups on the wall: (30 seconds) – Repeat the wall push-up. If you want, you can repeat the chair push-up. You should feel your arms, shoulders, and chest work hard as you push away and lower yourself back against the wall. Keep breathing!

Let rest for 5 seconds.

11) Standing side crisis: (30 seconds) – Put your hands behind your head. Now lean to the right and raise your right knee to touch your right elbow. Now lean to the left and repeat the process bringing your left elbow to your raised left knee. You will feel this exercise in your side abs. – The New York Times

Sign up for one of the Irish Times’ Get Running programs (it’s free!).
First select the eight-week program that suits you.
– – Beginners course: A course that will get you running for 30 minutes of inactivity.
– Stay on track: For those who can take a run a couple of times a week.
– 10 km route: Designed for those who want to go up to the 10km mark.
Good luck!