{"id":3852,"date":"2016-07-21T17:27:59","date_gmt":"2016-07-21T07:27:59","guid":{"rendered":"https:\/\/teamonefitness.com.au\/?p=3852"},"modified":"2016-07-22T20:42:54","modified_gmt":"2016-07-22T10:42:54","slug":"seven","status":"publish","type":"post","link":"https:\/\/teamonefitness.com.au\/seven\/","title":{"rendered":"Seven"},"content":{"rendered":"<p>&#8216;Seven&#8217; is a great bodyweight workout to do in your own time and all you need is a little bit of space on a beach or in the park. The good thing is that no equipment is needed.<\/p>\n<h3>How does the &#8216;Seven&#8217; workout works?<\/h3>\n<p>If completed on soft sand, perform 7 rounds of 4 minutes and within those 4 minutes perform:<\/p>\n<ul>\n<li>70 star jumps<\/li>\n<li>7 chest-to-floor burpees<\/li>\n<li>7 runs (25 to 30m)<\/li>\n<\/ul>\n<p>Want to take it to the next level, then you can could add the following exercises:<\/p>\n<ul>\n<li>7 push ups<\/li>\n<li>20m tiger walk back to the starting point.<\/li>\n<\/ul>\n<p>If you decide to do the &#8216;Seven&#8217; workout on hard surface, you might want to add some exercises and make it a bit harder to keep the recovery time down. Here are a few examples of exercises you could add:<\/p>\n<ul>\n<li>7 V-ups<\/li>\n<li>7 squat jumps<\/li>\n<\/ul>\n<p>You can make this workout as hard or as easy as you like and you can keep it challenging, but make sure that you\u00a0don&#8217;t\u00a0compromise on good form.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8216;Seven&#8217; is a great bodyweight workout to do in your own time and all you need is a little bit of space on a beach or in the park. The good thing is that no equipment is needed. How does the &#8216;Seven&#8217; workout works? If completed on soft sand, perform 7 rounds of 4 minutes and within those 4 minutes perform: 70 star jumps 7 chest-to-floor burpees 7 runs (25 to 30m) Want to take it to the next level, then you can could add the following exercises: 7 push ups 20m tiger walk back to the starting point. If you decide to do the &#8216;Seven&#8217; workout on hard surface, you might want to add some exercises and make it a bit harder to keep the recovery time down. Here are a few examples of exercises you could add: 7 V-ups 7 squat jumps You can make this workout as hard or as easy as you like and you can keep it challenging, but make sure that you\u00a0don&#8217;t\u00a0compromise on good form.<\/p>\n","protected":false},"author":2,"featured_media":3853,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[135,50,134,113],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keep fit with the Seven workout - Team One Fitness<\/title>\n<meta name=\"description\" content=\"&#039;Seven&#039; is a great bodyweight workout to do in your own time. 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