The 7 minute workout

El_Dangeroso

Has anyone else tried this?

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

I started doing this thinking 'P'shaw..how could you ever get a decent workout in 7 minutes'.. well I've been doing it for the past week and I have to say it kicks your ass. It feels a lot longer than you think, and you do have slight DOMS the day after which convinces me it's doing good things.

It probably won't get you major muscle gains or anything but I think it's a really decent option for the average couch potato, I'd like to see anyone come up with an excuse for not having 7-8 minutes a day for a workout!

I use this handy youtube vid with some music in the background:

https://www.youtube.com/watch?v=RgXQ7Cqmulg

WHIP IT!

El_Dangeroso wrote: »

Has anyone else tried this?

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

I started doing this thinking 'P'shaw..how could you ever get a decent workout in 7 minutes'.. well I've been doing it for the past week and I have to say it kicks your ass. It feels a lot longer than you think, and you do have slight DOMS the day after which convinces me it's doing good things.

It probably won't get you major muscle gains or anything but I think it's a really decent option for the average couch potato, I'd like to see anyone come up with an excuse for not having 7-8 minutes a day for a workout!

I use this handy youtube vid with some music in the background:

https://www.youtube.com/watch?v=RgXQ7Cqmulg

Check out the smug face on the guy when he's doing the side plank... has the look of a man who knows he's just taken the last Jaffa Cake & is just waiting for you to discover it for yourself...

Hanley

Not a single scapular retraction or depression exercise. That alone is enough to class it as "f*cking stupid".

amazingemmet

How is it scientific?

Also does anyone find reading after hours to be a good depression exercise?

thegreatiam

I preferred 5xb ( it think is the name) old school morning military work out. took around 8-10 minutes and is progressive with 0 equipment.
just have to update the old ideas of sit ups and it works well enough.

El_Dangeroso

Hanley wrote: »

Not a single scapular retraction or depression exercise. That alone is enough to class it as "f*cking stupid".

Expand for us who haven't spent the last decade of our life learning about this stuff?

In it's defense it's a starting point, it's not to be confused with an hour with a personal trainer and include mobility etc.

El_Dangeroso

amazingemmet wrote: »

How is it scientific?

It's not really 'scientific' as in they published a paper in a trade journal which is about as hard as buying ad space in a magazine. Also the paper doesn't actually test the workout on health markers, more point to other research about high intensity circuit training.

Fluorescence

thegreatiam wrote: »

I preferred 5xb ( it think is the name) old school morning military work out. took around 8-10 minutes and is progressive with 0 equipment.
just have to update the old ideas of sit ups and it works well enough.

Pretty sure that's the 5 BX you're thinking of, which is XBX for women

thegreatiam

Fluorescence wrote: »

Pretty sure that's the 5 BX you're thinking of, which is XBX for women

yep, 5BX. should've known as its 5 basic exercises.

http://en.wikipedia.org/wiki/5BX

xbx or 10bx is the female version.

amazingemmet

El_Dangeroso wrote: »

It's not really 'scientific' as in they published a paper in a trade journal which is about as hard as buying ad space in a magazine. Also the paper doesn't actually test the workout on health markers, more point to other research about high intensity circuit training.

It was tongue in cheek comment, just a tip for dealing with my posts 95% will be trolling to some degree

Transform

El_Dangeroso wrote: »

Expand for us who haven't spent the last decade of our life learning about this stuff?

In it's defense it's a starting point, it's not to be confused with an hour with a personal trainer and include mobility etc.

ANYTHING is a good starting point - walking, aqua aerobics, yoga class etc

I get all clients to start doing this to begin with

https://www.youtube.com/watch?v=4kPACReAiXE

and check if they can pass all of these tests also

https://www.youtube.com/watch?v=Ct6lJcYh-Ak

that would be a good starting point to come from NOT just a random selection of exercises

El_Dangeroso

My problem Transform is that I am hypermobile, as diagnosed by a physio. This means I am awesome at yoga but I get injured incredibly easily when lifting and pull muscles just reaching for something in the back of the car.

I like this routine as it hasn't injured me yet!

adrian522

Hanley wrote: »

Not a single scapular retraction or depression exercise. That alone is enough to class it as "f*cking stupid".

****ing stupid? Incredibly helpful post.

Transform

El_Dangeroso wrote: »

My problem Transform is that I am hypermobile, as diagnosed by a physio. This means I am awesome at yoga but I get injured incredibly easily when lifting and pull muscles just reaching for something in the back of the car.

I like this routine as it hasn't injured me yet!

good for you and keep up the good work so but its still just a list of movements e.g. there is no pulling movement at all. there are no instuctions on how to do the movements correctly etc

Hell i should have called my vid 7mins scientific workout and it might get more people to watch it!

El_Dangeroso

Transform wrote: »

good for you and keep up the good work so but its still just a list of movements e.g. there is no pulling movement at all. there are no instuctions on how to do the movements correctly etc

Hell i should have called my vid 7mins scientific workout and it might get more people to watch it!

It's all about the marketing! You should do the 6 minute workout, that'd blow them out of the water.

COH

El_Dangeroso wrote: »

Expand for us who haven't spent the last decade of our life learning about this stuff?

Rowing movements - vertical/horizontal.

Seems like he kind of ran out of ideas and thought.. 'Yeah, more planking!'

thegreatiam

El_Dangeroso wrote: »

It's all about the marketing! You should do the 6 minute workout, that'd blow them out of the water.

Ill have you know I own the copyright for 4 minute work out, 5 minute work out and 6 minute work out. So i expect to be paid for use of these terms

WHIP IT!

How has nobody posted this video in this thread yet??

https://www.youtube.com/watch?v=byEkJ3zRTcY