{"id":57371,"date":"2019-06-03T00:00:00","date_gmt":"2019-06-02T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/seven-bodyweight-workout\/"},"modified":"2019-06-03T00:00:00","modified_gmt":"2019-06-02T22:00:00","slug":"seven-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/seven-bodyweight-workout\/","title":{"rendered":"Seven Is the Name of This Bodyweight Workout to Test Your Strength and Endurance"},"content":{"rendered":"\n<p><strong><em>ALL LEVELS <\/em><\/strong><em>\/ strength and endurance \/ for time \/ 8-15 min<br>Equipment: high bar, low bar, 5kg Medicine Ball, mat. <\/em><\/p>\n\n\n\n<p>In June we prepared for you a simple bodyweight-based workout for time that will test your strength, endurance and work capacity. <\/p>\n\n\n\n<p>We called it <strong>Seven, a workout consisting of increasing-to-decreasing rep scale<\/strong> that will truly test your resilience and ability to pace yourself. Plan your rest periods intelligently to maintain the pace. If you are an experienced exerciser, go for whole sets! <\/p>\n\n\n\n<p>This workout consists of seven exercises performed back to back for time, so don\u2019t forget to start\/stop your stopwatch.<\/p>\n\n\n\n<p><strong>The exercises are performed in the following order:<br><\/strong>    <\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Pull-up &#8211; 10 reps<\/li><li>Push-up &#8211; 20 reps<\/li><li>Medicine Ball squat (5kg) &#8211; 30 reps<\/li><li>Scissor kicks &#8211; 40 reps<\/li><li>Medicine Ball squat &#8211; 30 reps<\/li><li>Push-up &#8211; 20 reps<\/li><li>Pull-up &#8211; 10 reps<\/li><\/ol>\n\n\n\n<p>Complete all exercises in the fastest time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>SCALING<\/h2>\n\n\n\n<p>If you cannot perform the full exercises, scale as follows:<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pull-up assisted (use a shoulder height bar, feet on floor)<\/li><li>Push-up (on knees)<\/li><li>Medicine ball squat (5kg)<\/li><li>Scissor kicks (bent leg)<\/li><\/ul>\n\n\n\n<p>As your strength, endurance, flexibility and skill increases, you will be able to improve your performance each time you perform the workout. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>PULL-UP 10 reps<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Chin to bar<\/li><li>Pace yourself \u2013 consider 5 sets of 5 reps<\/li><li>Scaled: shoulder height bar (feet on floor)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pull up\" src=\"https:\/\/player.vimeo.com\/video\/194348767?h=dcdb6fde1e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">PUSH-UP 20 reps<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Elbows must bend to 90 degrees<\/li><li>Pace yourself \u2013 consider 2 sets of 10<\/li><li>Scaled: push-ups (on knees)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Push up\" src=\"https:\/\/player.vimeo.com\/video\/193039660?h=d2a8155cef&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">MB SQUAT JUMP 30 reps<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>5kg MB<\/li><li>Hips must drop below knees<\/li><li>Scaled: MB squat (no jump)<\/li><li>Pace yourself \u2013 consider 3 sets of 10<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"MB squat jump\" src=\"https:\/\/player.vimeo.com\/video\/191792274?h=1b9709ca59&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">SCISSOR KICKS 40 reps<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Straight arms and legs<\/li><li>Scaled: bent legs<\/li><li>Pace yourself \u2013 consider 4 sets of 10<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Scissor kicks\" src=\"https:\/\/player.vimeo.com\/video\/191960222?h=15c1cca7f9&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">MB SQUAT JUMP 30 reps<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>5kg MB<\/li><li>Hips must drop below knees<\/li><li>Scaled: MB squat (no jump)<\/li><li>Pace yourself \u2013 consider 3 sets of 10<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"MB squat jump\" src=\"https:\/\/player.vimeo.com\/video\/191792274?h=1b9709ca59&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><figcaption><br><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">PUSH-UP 20 reps<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Elbows must bend to 90 degrees<\/li><li>Pace yourself \u2013 consider 2 sets of 10<\/li><li>Scaled:  push-ups (on knees)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Push up\" src=\"https:\/\/player.vimeo.com\/video\/193039660?h=d2a8155cef&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><figcaption><br><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">PULL-UP 10 reps<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Chin to bar<\/li><li>Pace yourself \u2013 consider 5 sets of 5 reps<\/li><li>Scaled: shoulder height bar (feet on floor)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pull up\" src=\"https:\/\/player.vimeo.com\/video\/194348767?h=dcdb6fde1e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>OTHER EXERCISES:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/four-functional-exercises-lower-back\/\">FOUR FUNCTIONAL EXERCISES TO STRENGTHEN YOUR LOWER BACK<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/functional-leg-exercises-prevent-injuries-hips-ankles\/\">FUNCTIONAL LEG EXERCISES: HOW TO PREVENT INJURIES TO THE HIPS AND ANKLES<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ strength and endurance \/ for time \/ 8-15 minEquipment: high bar, low bar, 5kg Medicine Ball, mat&#8230;.<\/p>\n","protected":false},"author":17,"featured_media":57372,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the Month: Seven | EVO Fitness","_seopress_titles_desc":"Seven is our workout of the month for June. 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