• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    Seven Is the Name of This Bodyweight Workout to Test Your Strength and EnduranceSeven Is the Name of This Bodyweight Workout to Test Your Strength and EnduranceSeven Is the Name of This Bodyweight Workout to Test Your Strength and EnduranceSeven Is the Name of This Bodyweight Workout to Test Your Strength and Endurance
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Fribourg
      • EVO Geneva Acacias
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Rue de Lausanne
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    Seven Is the Name of This Bodyweight Workout to Test Your Strength and Endurance

    3rd June 2019
    Seven workout - Sieben Workout - Entraînement sept - EVO Fitness

    ALL LEVELS / strength and endurance / for time / 8-15 min
    Equipment: high bar, low bar, 5kg Medicine Ball, mat.

    In June we prepared for you a simple bodyweight-based workout for time that will test your strength, endurance and work capacity.

    We called it Seven, a workout consisting of increasing-to-decreasing rep scale 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!

    This workout consists of seven exercises performed back to back for time, so don’t forget to start/stop your stopwatch.

    The exercises are performed in the following order:

    1. Pull-up – 10 reps
    2. Push-up – 20 reps
    3. Medicine Ball squat (5kg) – 30 reps
    4. Scissor kicks – 40 reps
    5. Medicine Ball squat – 30 reps
    6. Push-up – 20 reps
    7. Pull-up – 10 reps

    Complete all exercises in the fastest time.


    SCALING

    If you cannot perform the full exercises, scale as follows:

    • Pull-up assisted (use a shoulder height bar, feet on floor)
    • Push-up (on knees)
    • Medicine ball squat (5kg)
    • Scissor kicks (bent leg)

    As your strength, endurance, flexibility and skill increases, you will be able to improve your performance each time you perform the workout.


    PULL-UP 10 reps

    • Chin to bar
    • Pace yourself – consider 5 sets of 5 reps
    • Scaled: shoulder height bar (feet on floor)

    PUSH-UP 20 reps

    • Elbows must bend to 90 degrees
    • Pace yourself – consider 2 sets of 10
    • Scaled: push-ups (on knees)

    MB SQUAT JUMP 30 reps

    • 5kg MB
    • Hips must drop below knees
    • Scaled: MB squat (no jump)
    • Pace yourself – consider 3 sets of 10

    SCISSOR KICKS 40 reps

    • Straight arms and legs
    • Scaled: bent legs
    • Pace yourself – consider 4 sets of 10

    MB SQUAT JUMP 30 reps

    • 5kg MB
    • Hips must drop below knees
    • Scaled: MB squat (no jump)
    • Pace yourself – consider 3 sets of 10

    PUSH-UP 20 reps

    • Elbows must bend to 90 degrees
    • Pace yourself – consider 2 sets of 10
    • Scaled: push-ups (on knees)

    PULL-UP 10 reps

    • Chin to bar
    • Pace yourself – consider 5 sets of 5 reps
    • Scaled: shoulder height bar (feet on floor)

    OTHER EXERCISES:

    FOUR FUNCTIONAL EXERCISES TO STRENGTHEN YOUR LOWER BACK

    FUNCTIONAL LEG EXERCISES: HOW TO PREVENT INJURIES TO THE HIPS AND ANKLES

    Share
    0

    Recent Posts

    29th June 2022

    5 reasons you don’t see results from working out


    Read more
    full-body Tabata workout
    27th June 2022

    Workout of the week: 20-min full-body Tabata workout


    Read more
    functional full-body workout
    20th June 2022

    Workout of the week: 25-min functional full-body workout


    Read more

    Recent Posts

    • 5 reasons you don’t see results from working out

      5 reasons you don’t see results from working out

      29th June 2022
    • Workout of the week: 20-min full-body Tabata workout

      Workout of the week: 20-min full-body Tabata workout

      27th June 2022
    • Workout of the week: 25-min functional full-body workout

      Workout of the week: 25-min functional full-body workout

      20th June 2022
    • Dynamic warm-up: Definition, benefits and routine

      Dynamic warm-up: Definition, benefits and routine

      15th June 2022
    • Workout of the week: 30-min full-body strength workout

      Workout of the week: 30-min full-body strength workout

      13th June 2022

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Phone French Area: +41 78 657 00 27
    Email French Area: info.fr@evofitness.ch
    Phone German Area: +41 78 750 00 07
    Email German Area: info.de@evofitness.ch

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us