“Seven minutes, seven minutes is all I can spare to play with you.”
Minute one
Alternating side lunges: Slightly bend both knees and extend one leg out straight to the side then quickly return it to the starting position and alternate with the other leg for a full minute while keeping the arms held chest high and bent at the elbow.
Minute two
Jumping squats: With back straight and body weight on heels bend at the knees until the hamstrings are almost touching the claves then quickly explode back to a standing position so that the feet leave the ground. Land softly to protect the knees and in order to be closer to the ready position.
Minute three
Standing medicine ball or dumbbell pullovers: Standing with stomach muscles tight hold a weight overhead with a slight bend in the elbows. Pull the weight forward as quick as possible while maintaining control. Return to the starting position and repeat.
Minute four
Side bends: Keeping the hips still bend at the waist to the right and then left.
Minute five
High knees: Lift one knee and then the other straight up as high as possible. Try to get the knee even with the chest. This exercise is intended to be done as fast as possible.
Minute six
Pull-ups/Push-ups: Everyone should know this already, but do as many as possible in one minute. Pull-ups are preferred but push-ups can be substituted if equipment is lacking. If a full minute is not possible then divide into smaller sets with 5 seconds of rest between sets.
Minute seven
Burpees: Place hands on floor in front of the body, kick legs out strait and then quickly pull them back in and leap to a standing position.