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The Scientific 7-Minute Workout

The Scientific 7-Minute Workout. Please consult your doctor before starting this or any other exercise activities. Have a sturdy chair (or bottom step of a staircase), clear floor space, and wall space available before you begin. Go at your own pace and stop if any exercises cause pain.

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The Scientific 7-Minute Workout

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  1. The Scientific 7-Minute Workout • Please consult your doctor before starting this or any other exercise activities. • Have a sturdy chair (or bottom step of a staircase), clear floor space, and wall space available before you begin. • Go at your own pace and stop if any exercises cause pain. • This workout is designed to be done between one and three times per day, as your schedule allows. • Just view in slideshow mode and click slide two to get started.

  2. The Scientific 7-Minute Workout For a timed presentation of exercises, download this PowerPoint deck and run in Slideshow Mode. Click to get started! FromACSM'S Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 8–13 As seen in New York Times Magazine, May 12, 2013 Presentation created by@kathikaiser

  3. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  4. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: Wall Sit

  5. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  6. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: Push ups

  7. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  8. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: Crunches

  9. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  10. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: Step Up on Chair

  11. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  12. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: Squat

  13. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  14. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: Triceps Dip on Chair

  15. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  16. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: Plank

  17. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  18. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: High Knees

  19. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  20. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: Lunges

  21. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  22. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: Push Up and Rotation

  23. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  24. Rest… 1 2 3 4 5 6 7 8 9 10 Next up: Side Plank

  25. 28 30 29 27 26 25 24 23 21 22 Done!  12 13 14 15 16 20 17 18 19 11 7 10 9 2 3 4 5 6 8 1

  26. Workout complete!Well done! FromACSM'S Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 8–13 As seen in New York Times Magazine, May 12, 2013 Presentation created by@kathikaiser

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