THE MISSION FITNESS
The Mission Seven Minute Workout packs in a full-body exercise routine in a fraction of the time.
A couple buddies and I (one of whom is a NFL Strength Coach) came up with this program to give their busy clients a more efficient yet still effective workout. We've put together a series of 12 different exercises that work the upper body, lower body, and core.
Do each exercise for 30 seconds, long enough to get in about 15 to 20 repetitions. In between sets you rest for about 10 seconds.
Terry Mason, Fitness & Health Editor
Depending on how much time you have, you can do The Mission Seven Minute workout once, or repeat the whole series two or three times.
Because this workout condenses an entire exercise program into 7 minutes, it has to be intense.
The exercises are challenging, and you do them one after the other with only very short 10 seconds break in between.
Do each exercise for 30 seconds, long enough to get in about 15 to 20 repetitions. In between sets you rest for about 10 seconds.
Depending on how much time you have, you can do the 7-minute workout once, or repeat the whole series two or three times.
THE TARGETED AREAS
Core: Abdominal crunches, planks, and side planks work your core muscles.
Arms: Push-ups and triceps dips work the arms.
Legs: There are several leg exercises, including jumping jacks, wall sits, step-ups, squats, and lunges.
Glutes: Squats and lunges also work the glute muscles.
Back: Although there are no specific back exercises, this is a full-body workout, and many of the whole-body exercises also work the muscles in your back.
THE WARM UP
& COOL DOWN
THE WORKOUT
The Warm Up
Because this workout condenses an entire exercise program into 7 minutes, it has to be intense. The exercises are challenging, and you do them one after the other with only very short 10 seconds break in between.
Because this workout condenses an entire exercise program into 7 minutes, it has to be intense. The exercises are challenging, and you do them one after the other with only very short 10 seconds break in between.
Every training session should a warm up for several reasons. First, the increased blood flow reduces muscle stiffness (increases extensibility) and can prevent injury.
Second, warm muscles contract and relax faster with a higher rate of contraction and better neuromuscular activation. Third, the increased respiration delivers oxygen to the bloodstream and body more effectively during activity and, finally a warm-up help mentally prepare the client forthcoming workout.
The Cool Down
A post-activity cooldown has both physiological and mental benefits.
Taking time to slow down and reduce the resistance of exercise before ending a training session allows the body temperature, blood pressure, heart rate, and breathing rate to return to a level closer to normal. This is an ideal time to static stretch and preform self-myofascial release (SMR) to promote muscle recovery and optimal length-tension relationships within muscle fibers.
Mentally, a cool down allows the exerciser to focus their energy, recap what just they completed, and prepare for recovery and the remainder of their day. Skipping a cooldown means muscle tissue abruptly stops contracting. This may lead to blood pooling in the extremities, muscle cramps or muscle stiffness. The interruption of blood flow is cited as a top reason not to forgo a cool down period. Research also suggests that neuromuscular recovery increases and the risk of injury in subsequent training decreases with a gradual slowing after activity or sport.
The Mission Seven Minute Workout could get you in the
best shape of your life. But it comes at a price: Intensity!
The program only works if you put your all into it and then some.
What Dr. Richard Wallace,
Community Hospital, Munster Says:
So if you’re not a regular exerciser now, look for a program that can get you in shape first. Then, when you’re up for the challenge, dive into high-intensity circuit training like this routine.
When you exercise at a vigorous level, you can get the same benefits in half the time. By limiting rest in between, you get a calorie- and fat-burning workout that also builds strong, lean muscle. Even if you can do only one round to start off, your body is gaining huge benefits.
The rewards will be worth the effort.