FatGuideMD Presents a New 12-step Workout That can be Done in Just Seven Minutes

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Ge a fitness fix with the new Seven Minute Workout. Each phase should take about 30 seconds, with a 10-second rest between exercises - jumping jacks, wall sits, push-ups, and much more.

For more advice on workable fitness strategies, as well as many other health related topics, please contact support@fatguidemd.com or call 866-624-0750.

Ge a fitness fix with the new Seven Minute Workout.

Recent studies in fitness training show that the following high-intensity exercises can improve the overall muscle mass and aerobic fitness in as little as seven minutes a day, boosting your resting metabolism for up to 72 hours after the workout's complete.

Each phase should take about 30 seconds, with a 10-second rest between exercises.

Jumping Jacks. Let the hands fall to the sides and keep the feet pressed together. Then jump vertically while spreading the feet outward and the hands upward, returning to the original position in a single seamless motion.

Wall sit. Bending the hips and knees, rest the back against a wall until the thighs are parallel to the floor. Hold for 30 seconds.

Push-up. Facedown, position the hands beneath the body, with a spread slightly wider than the shoulders. Keep legs and back as straight as possible while using just the arms to move the chest up and down.

Crunch. Lie on the ground with knees bent and hands behind the head, raising head shoulders, and upper abdomen about four or five inches from the floor.

Step-Up. One leg at a time, step up onto a sturdy chair, step, or bench, ending on the bench. Reverse the movement, using an alternate lead leg each time.

Squat. With feet positioned slighter wider than hip-width, bend the body at the hips and knees to lower; stop once the thighs are parallel to the ground. Pause, then return to standing position.

Tricep dip. Sit down on a chair, place palms to the side on the chair's edge, scoot off the seat and support all weight with straight arms. Dip several inches, then return to original position.

Plank. Begin in push-up position, but bend arms at the elbows so that the forearms rest along the ground, keeping your elbows directly beneath the shoulders. Hold.

Running in place. Jog in place, increasing intensity by raising knees and arms higher.

Lunge. Stand with feet hip-width apart, and lunge forward with one leg, lowering the body until the thigh is parallel to the ground. Return to starting position, and continue, alternating legs.

Push-up and rotation. Begin in push-up position, with body lowered to near-floor level. Push upward while rotating one arm upward and the entire body sideways. Repeat, alternating sides.

Lie on one side, propping upper body on the elbow and forearm. Lift hips until the spine forms a straight line from ankle to shoulder. Hold for 15 seconds, and repeat on the other side.

For more advice on workable fitness strategies, as well as many other health related topics, please contact support@fatguidemd.com or call 866-624-0750.

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