This is a 7 minute workout that you follow this for seven days to lose between one to two inches from your waist and as a qualified weight loss, expert and fitness trainer with over 25 years experience. I know what works so. I’ve put together this program. You follow it exactly for seven days and I’ve had such an incredible response on facebook, social media that I decided to create it as a video for you in real time now, if you haven’t done a warmup hit the pause button now march on the spot, for One minute, if not, we will get straight into this 7 minute workout, so the first move we’ve got coming up.
7 Minute Workout – Lose Weight – Stay Fit
You’ve got 10 seconds before it starts just so. You can see the move. We are just doing the straight leg: kicks and taking the opposite hand towards the foot you’re going to be doing this for a duration of 60 seconds. So the key thing with this is: keep your back nice and straight, and this exercise routine that I’ve designed for you is going to be doing two things: we’re going to look at doing calorie burning.
So we are going to be reducing any excess of body fat, which means we are going to be helping to reduce any belly fat. Then also all these exercises that I’ve specifically created for you are going to be toning and strengthening and sculpting through your waist and your tummy muscles all right. That’s good! So you’re doing another 30 seconds. So the aim is, you are going to.
Do this workout seven days in a row so for the first day today you can have my voice on so you can hear the narration and the coaching. Then, when you do day two day three day, four et cetera, you can mute me and have on your favorite music. But please promise me you do this for seven days, because I know you are going to love the results and let’s go last five seconds.
Four. Three two and one all right, so move number two you’ve got a 10 second preview. Before we start I’m going to hold the arms up in front and you’re just going to take one foot from one side to the other.
It’s called a pendulum swing. If you don’t like doing impact and jumping you can just step that from one side to the other, so this one here we again, we are helping to increase your calorie burn. We’re toning through your waist we’re working through those abdominals, that’s good and we’re just doing it nonstop again. We are doing that duration of 60 seconds, but you’re already 20 seconds down.
You just got 40 seconds to go and keep thinking about the benefits remember in life. If you put in 100, you get in results of 100 back. So that’s where I really want you to focus this week on doing this for seven days, nonstop and also aim to do it first thing in the morning that way. You have then preset your metabolism.
Your calorie burn for the rest of the day, all right – that’s good and we’ve just got last 10 seconds coming up now of this move. So, let’s just keep going it’s feeling challenging, but just think you’re increasing your heart health, your fitness, your well-being, so we are doing more than dropping the inches all right. We got three, let’s go two and one so move number three that we’re going to be doing.
7 Minute Workout – Lose Weight – Stay Fit
This one we’re going to reach up to and walk out if you find it too hard to come all the way down onto the ground. What I suggest you do, this move standing close to a sofa and you can then just walk your hands out onto the sofa and then come back up if you find it too hard to come all the way down onto the ground, so we’re walking out. So this one again, we are still increasing your calorie burn and we’re performing an exercise which is also going to help to really strengthen and develop those tummy muscles.
That’s good reach up and then walking that out. That’s good keeping that going reaching up. So you are nearly halfway through on this one, that’s good and reaching that back up and remember the more you excise and if you do this for the duration of seven days every day you do it you’re increasing in your health. But you are also increasing your active muscle tissue, which means you are going to reset your metabolism.
It is going to naturally speed up your metabolic rate, so you will find that you are burning more calories every day as a result of doing these workouts, and we have now got last five seconds I’ll count you down. Four: let’s go three two and one all right so for our next move move four we’re going to do a skater’s lunge, so we are just taking it from one side to the other. Now, with this one, it’s a really good calorie burning and if you really exaggerate bringing that arm over, do that for 60 seconds, that’s going to help shape and sculpt into the waist, that’s good, and so we’re well over half-ways well over halfway through today’s workout. So, let’s just keep going, keep focused and remember right now you are investing in you and your health, and I know as a trainer with over 25 years experience.
7 Minute Workout – Lose Weight – Stay Fit
I know how to transform bodies and minds. These are results from my workouts of every single age. Every background people that have never even worked out before or have worked out, who’ve done diets and their weight has yoyo-ed backwards and forwards. Mine is about keeping the results.
It’s about a lifestyle. It’s about seeing your body change, that’s good and, let’s just keep going. You’ve got last 10 seconds coming up now and, let’s just keep going, you can do it and I’ll count you down from the last five nearly done.
So this is really a nice aerobic exercise and sculpting. Three, let’s go two and one all right. So we are already now on move number five.
Now this one you’re going to be in a split stance and it’s as if you’re about to sprint and we’re going to do 30 seconds on one leg, then we will change to the other leg. Okay, so let’s drive that up, that’s good! So with this one here the benefit here, you are working through your upper body, you’re working through your middle body, we’re toning through your abdominals, we’re working on your core stability, we’re also turning through the legs. Let’s just keep that going, that’s good and you want to keep pushing yourself when it feels challenging that’s when we really get the results. That’s good.
We’ve got 10 more seconds left on this leg. Then we’re going to change to the other side. Let’s go four.
7 Minute Workout – Lose Weight – Stay Fit
Take it three two and one: let’s now change, take that to the opposite leg, so you’re driving that leg up as if you’re about to run, keep going that’s good, and then we just got two moves after this. So we are nearly done today. Keep thinking of those benefits and look at these real results.
This is as a result of simply working out and eating a healthy diet. All right! That’s good. Let’s go last 10 seconds and then we’ve got from now. Let’s drive it up, go five.
Take it four! Three two and one all right, so move number six stand with your feet: wider than shoulder width distance apart we’re going to reach the hands up and then down to the sides this one here again we’re just increasing the calorie burn, but also what we’re doing now. We’re shaping into the waist this is where we’re going to lose those inches. Take it from one side to the other, make sure you don’t lean forwards, neither lean backwards, you’re literally just going down to one side and really take that arm out as far down try and get it beyond the line of the knee reach it across. That’s good.
Coming down so these side bends are really good for working your internal and external obliques, which means these crisscross muscles across your waist help to draw in those tummy muscles, that’s good and reaching that over. So we are less than halfway through on this one. That’s good and you’ve just got now 20 seconds to go. Let’s keep that going each time try and come down a little bit further and then we’ve got the last move.
7 Minute Workout – Lose Weight – Stay Fit
Now the last move we’re going to come down onto the ground to perform the abdominal crunch. If you don’t like doing exercises on the floor for your tummy, you can stand up and just do knee lifts for 60 seconds. Alternatingly lifts all right.
So, let’s now come down onto the ground. This is a move. Seven fingertips to the side the head, we’re going to crisscross, so you take the elbow over towards the opposite, knee we’re doing this for a duration of 60 seconds. The reason why I’ve chosen you this abdominal exercise to do is this one engages all three major muscles.
So we are working through, what’s known as the transverse abdominis, your deepest abdominal muscle, it’s also working through your internal and external obliques. That’s what shapes the waist and then it’s working on the top muscle, the rectus abdominus, which is the long one that is attached from underneath your ribs all the way down to the pubic bone. All right, you are doing really well.
You have just got now. Last 30 seconds for me, so keep going that’s good! It’s all about pushing yourself to the max remember we are just doing seven minutes and you are just doing seven days for me. Nonstop, we’re going to get amazing results and because we’re just doing seven minutes, we’re not going to worry about a rest day.
We’re just going to go for it seven days to see one to two inches off your waist and, let’s just go for it. You got last five seconds from now: four, take it three two and one, and that is your 7 minute workout complete now, I’m going to quickly run through a cool down stretch and also some tips for you. If you really want to see results, if you need to hit the pause button to grab some water, if not, we will get straight into doing some stretching. So the first thing that we want to do is it’s a good idea to actually take your measurements today and if you can, with a tape, measure measure around the narrowest part of your waist.
It’s also really good idea to measure at the widest part of your hips, because you might find that it comes off more from the hips or it might come off more from the abdominals. But if you make a note of these two measurements and in just seven days, if you stick to it, but what you need to be is be strict and make sure you don’t miss out on a workout. The other thing is be super good with nutrition, and I promise you if you do, that, you will see results. Okay, that’s good, and the great thing is by doing this challenge: it’s also going to really help to reenergize you it’s going to get you on that positive road, that healthy lifestyle and the nutrition, it simply doesn’t have to be about eating.
Just a lettuce leaf. You can enjoy food, there are so many lovely recipes and don’t forget. I’ve got my healthy eating book, which has got lots and lots of quick, easy, healthy recipes that are easy to make. It’s good make sure the supporting legs slightly bent on that one and let’s now just take the arms behind just fill stretch through the upper back and remember with fitness.
Fitness rewards you in so many ways there will be so many benefits you are going to get from today’s workout. You now will have so much more energy. You will feel in control. It helps improve your confidence, your health, your well-being, your mental state, absolutely everything, and just let’s reach the arms up, so we have also worked through the arms.
The legs absolutely everywhere, so well done! As a qualified online trainer with over 25 years of experience. I know what works and how to get you results. So seven days come back and let me know how many inches you lost with the 7 Minute Workout.
