Adam Franks

 

This awesome home (or gym!) workout was created by Leona Wills to celebrate Legacy’s 7th birthday (hence the 7 reps). It is simple & spot-on for keeping your whole body in tip top shape without the need for any substantial equipment other than a couple of weights (which could be replaced with some cans of soup or bottles of water) and a determined mindset...no excuses!


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Here’s the lowdown from Leona:

How many?

7, 7, 7 reps of each variation of exercise before moving straight onto the next. Rest for 1-2 mins at the end of each round. 

For how long?

AMRAP (“as many rounds as possible”) - I managed 4.5 rounds even though I was aiming to keep the theme of 7, but I greatly overestimated how fit I am at the moment due to lockdown 😅🤷‍♀️:

  • 7 pulse squats, 7 full squats, 7 jump squats

  • 70 second plank, 7 shoulder taps, 7 press ups

  • 7 lateral raises, 7  overhead lat raises (with optional rotation), 7 ‘around the world's’

  • 7 crunches, 7 crunch rotations, 7 butterfly sit ups

Enjoy! Let us know in the comments how you do! 🙃

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