today's workout is a 7 Minute Workout and as you're qualified onl training Lua wind marid I've put together a 7 Minute Workout that is going to get you amazing results I'm going to show you a high impact option as well as a low impact so you can tailor the workout to suit you no equipment is needed I'm going to be doing it with you in real time what I would say if you haven't already definitely do a warmup first and when you're ready I'm ready to get you super fit at home in just 7 minutes
so let's take on the 7 Minute work now here's a preview of the first move on the left you've got low impact right high impact you're doing four high knees and two split jumps if you're doing it on the left we're going to go for four of the knee lifts and then you're going to do a toe tap out to the side then to the other side so let's keep that going we're doing this for a duration of 45 seconds if you're doing the jumps make sure you land nice and softly on the right so
how it works today it is a 7 Minute Workout you get a 15sec recovery as I show you the next move coming up so let's just keep going we got some really fun new moves this is a real challenge but it's a total body workout all right you got less than 15 seconds to go let's just keep going and you can see the timer bar on the right that shows you how far through the workout you are so just 7 minutes let's really go for maximum intensity doing really well two and one so you just
March it out let me show you the next move coming up so we're going to do wide arm jacks for two and then two knee pulles so just choose whether you want to do the high or low impact option and let's take that up 45 seconds so with this one here again it's a total body move and we're adding in that lateral plane of motion and that wobble there you can find out who did that at the end of the video I'll share with you who it was and let's just keep that going you got
less than 30 seconds to go so when you're doing the jumps on the right make sure you land nice and softly that's good and just keep that going keep those core muscles tight so this one here working your arms we're also really working the core as well as your lower body and let's just go for those last 10 seconds and let's just keep going and you've got your last five let's go four take it three two and one so you just March out get your breath back let's have a preview of the next move so
this one we're going to do 10 pretend skips and then four jumps if you're following on the left doing the low impact you're going to go for doing just heel digs in front but imagine you're doing skipping arms for 10 and then we just go for doing basic squats without the jump so let's just keep that going if you're following on the right what we're doing with these jumps these are what we called petric moves so these are really good at getting that heart rate really racing on there keeping that going nice control and definitely
come and find me let me know when you've done this work work out come and find me on the Facebook group or also on the page luc's Squad and let's just keep that going last 15 seconds so the idea is with this workout you can do this workout every single day and you can choose one day you might want to do high impact the next day you might want to do it as a low impact you can tailor the workout to suit you so let's have a look at your next move coming up so for
this one we're going to do a walk down and then we're going to take the opposite knee over towards the opposite elbow and then come up or if you want to do the standing version we're going to do a reach little squat then you're going to come up onto the heels tip toes like that and then you're going to take it a knee lift knee lift and then again come up onto those toes and if you're doing it on the right so you're going to reach up then you come down you drive that opposite knee
over towards the opposite elbow and then you come straight up all right that's good so again this one here is a total body move working upper body working your middle body working the core and the lower body keeping that going and you've got less than 15 seconds to go from now and reach UPS also really good for balance when we're doing that when you come up onto your tip toes and that's good and let's just go last four take it three two and one so preview of your next move coming up remember this is your
recovery time March out so you're going to do a a double jumping knee lift two knees sorry and then two star jumps and if you're following on the left low impact you're going to do two knee drives and half a star all right so keeping that going so it's a knee lift with a jump and two stars if you're falling on the left you're doing two knee drives and then half a star for two that's good and then also come and find me on Instagram let me know how you're getting on and the second time
you come back to do this I do always say you don't have to have the me talking put on your favorite music it's such a quick workout you could think of what are two of your favorite songs and listen to that all right you got 15 seconds to go let's keep that going all right doing really well so you're either doing the high impact or the low impact but both of these are um high intensity moves so they're going to really get you amazing results and just March out let's just have a preview of the
next move coming up so for this one we're going to do double wide jumps and you're going to do a punch so you do two punches and then we're just going to take it to a lunge back so double punch and lunge back so if you're following on the left you're just going to do a punch and then you just tap that foot back either side that's good if you're following on the right you're doing a wide jump and then you're doing those double arm punches all right that's good keeping that going so this one
here gain a total body move think about it working your arms working your core and you can find out whose tail that is also at the end of the video that keeps appearing on the screen and we've got 15 seconds to go last little bit and keep thinking why you are here today you are investing in your future health your physical health as well as your mental health and let's go three take it two and one let's just to have a little bit of recovery you march out let's have a look at your next move
which is your final move we're going to do for 10 where we're running and doing punches and then four lateral hop jumps all right so last bit let's put in 100% effort we just got 45 seconds to go if you're falling on the left you are just going to do a side tap for four then you come back to doing those heel raises and punching arms for 10 just keep going and you are getting stronger and fitter every day and as your online trainer qualified online trainer I'm here to always get you the best results
and show you that you can get healthy and fit at home for free we don't need any equipment and the best weight we are using is your body weight all right last little bit keep going for me you've got your last 10 seconds from now and let's just go we're going to count you down and go five take it four go three two and one just couple more all right well done what I want you to do now is just carry on marching take a deep breath in deep breath out and you took on the
7 Minute Workout and you did it so high five well done you did it what I'd like you to do for me just carry on marching just until that time stops just so we can get your heart rate back down but really well done with today's workout there is a big thumbs up from me to you and as your online trainer I'm all about getting you healthy and fit at home for free so what I would say really important do that full cool down stretch you can click in the link up here come and do
that with me and don't forget come to my website I'll leave a link down below I've got loads of free challenges free blogs everything to keep you healthy and fit and I'll see you back on my YouTube channel tomorrow and this is who is guilty of making the video Shake earlier on princess sulana she was determined to appear in your video today
