Six months with the 7 Minute Workout

January 1st, 2018, hung over from New Year’s Eve, I started doing the 7 Minute
Workout.

For those unfamiliar, the 7 Minute Workout is a series of 13 exercises that are
done for 30 seconds each with a 10 second break in between.

I’m still unsure where the name “7 Minute Workout” came from as the whole
circuit totals 8.5 minutes.

Fast forward 6+ months later, I am still doing the workout every. single. day.

I’ve also been tracking how many repetitions / how much time I spent doing the
exercises and wanted to share what 6 months of the 7 Minute Workout looks like.

For anybody that tries to call out my numbers, keep in mind that there were a
few days where I ran the full circuit twice instead of just once 😉

By the numbers, things stack up pretty nicely:

  • 6,840 Jumping Jacks
  • 1 hour 32 minutes of Wall Sits
  • 2,904 Push Ups
  • 3,621 Crunches
  • 3,611 Step Ups to Chair
  • 3,092 Squats
  • 3,955 Dips
  • 1 hour 32 minutes of Planks
  • 11,240 High Steps
  • 2,476 Lunges
  • 1,667 Push Ups with Rotation
  • 1 hour 32 minutes of Right Side Planks
  • 1 hour 32 minutes of Left Side Planks

All of this was accomplished in less than 10 minutes [most] days and has helped
me to easily obliterate my [goal of doing 1,000 reps of body weight exercises
per month][goal]!

I’m not spending a dime on a gym membership and am looking and feeling great.
Big photo reveal will be after a full 12 months, but I can tell ya that the
results have been enough to get my wife to give it a go for the month of July.

Or maybe it’s the fact that I won’t stop asking her to check out my biceps 😉

Josh Sherman - The Man, The Myth, The Avatar

About Josh

Husband. Father. Pug dad. Musician. Founder of Holiday API, Head of Engineering and Emoji Specialist at Mailshake, and author of the best damn Lorem Ipsum Library for PHP.


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