Get maximum results in minimum time!

1. The 7 Minute Workout
Brett Klika CSCS

2. Today!
•Warm-up
•Whole body
•Superset Whole body
•Lower body
•Upper body
•Heart rate focused
•Cool Down
•Breathing progressions

3. Method to the Madness
Upper body
•Pushes/anterior
•Pulls/posterior
Trunk
• Anterior
• Posterior
• Transverse
• 360
Lower body
•Quad dominant
•Frontal plane
•Hip dominant
Heart-rate Focused
• Entire body integration

4. Ground Up Warm-Up 30:10
1. Can openers R
2. Can openers L
3. Crab raises
4. Get-ups R
5. Get ups L
6. Crazy Jacks
7. Simon Says

5. Circuit 1: Simple Sweat 30:10
1. Whole body: Mountain climbers
2. Upper body push: Push-ups
3. Lower body quad: Lunges
4. 360 Trunk: Plank
5. Upper body posterior: Swimmers
6. Lower body frontal: Lateral lunges
7. Whole body: Jumping Jacks

6. Circuit 2: Superset Siege 30:10
***NO REST IN SUPERSET
1. Whole body: Agility circles +Upper body: Push-up spiders
2. Lower body quad: Primal step-ups + Upper body posterior: Prisoners
3. Lower body hip: Curtsey Lunges + Whole body: Worm Walkouts
4. Transverse trunk: 10’s and 2’s + Whole body: Jumping jacks

7. Circuit #3: Legendary Lower Body 30:10
1. Lower body quad: Revere lunge and rotate
2. Lower body hip R: Balance reach
3. Lower body hip L: Balance reach
4. Lower body frontal plane: Diagonal lunge
5. Lower body quad: Step up squats
6. Lower body frontal: Skater Plyos
7. Lower body quad: Jump lunges

8. Circuit #4: Whole Body Metabo-Master 30:10
1. Surfers
2. Shadow boxing
3. Jumping jacks
4. Worm Walkouts
5. Agility circles
6. Burpees
7. Sport sprints

9. Circuit #5: Outrageous Upper Body 30:10
1. Upper body push: Push-up and rotate
2. Upper body posterior: Alternating Supermans
3. Upper body push: Hightail push ups
4. Upper body posterior: Swimmers
5. Upper body push: Plank to push up
6. Upper body posterior: Prisoners
7. Upper body push: Reverse push up spiders

10. Circuit #6: Terrible Tabatas 20:10
***8 sets
1. Burpee + Jumping Jack

11. Yoga Yokel Cool Down 30:10
1. Wag the tail
2. Rockers
3. Child’s pose
4. Pigeon pose R
5. Pigeon pose L
6. Downward dog
7. Hip flexor reach

12. Breathing Progressions
1. 6-3-6
2. 10-5-10
3. 20-20

13. Thank You!
Brett Klika
www.spiderfitkids.com
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