Think of it as the refreshed version of the insanely popularseven-minute workoutthat debuted in 2013.
Give the routine a tryit’s fast and doesn’t require anything other than a sturdy chair or bench.
(That’s only 14 or 21 minutes of work!)
Part A: Start with feet together.
Hop feet together and stand up.
Repeat at a fast pace for 30 seconds.
Part B: Now come to all fours for crawls (see below).
Lift knees off ground.
Step right hand and left foot forward, then switch.
Crawl forward for 15 seconds, then crawl backward for 15 seconds.
Bend right knee and twist shoulders over right leg.
Keep weight in front heel, and right knee stays directly over right ankle.
Stand and return to start.
Lie flat on stomach, hands in line with shoulders, elbows at a 45-degree angle to body.
Keep legs straight and abs engaged as you push up to plank position.
Rotate onto left hand for a side plank with right hand lifted in air.
Keep hips still and reach right arm under torso.
Open back to side plank then rotate back to center plank.
Slowly bend elbows to lower body to floor.
Repeat on opposite side, and continue alternating for 60 seconds.
Make It Easier:Perform the exercise on your knees.
Make It Harder:Take five counts to lower body back to floor.
Lift left foot 2-3 inches off floor, hinge forward and drive through right heel to stand.
Send hips back and sit down while keeping left leg off ground.
Make It Easier:Keep your extended leg on the ground.
Make It Harder:Take five seconds to lower butt to chair.
Start standing with a slight bend in knees.
Push off left foot and jump to the right, landing on right foot.
As you land, watch that the right knee does not collapse inward.
Continue jumping side to side for 60 seconds.
Make It Easier:Step, rather than hop, side to side.
So it looks like: Jump-Jump-Stick-Jump-Jump-Stick.
Lie facedown with arms extended overhead with palms on floor.
(Your body will slide, not your hands.)
Now reset by releasing hands and extending arms overhead again.
Continue for 60 seconds.
Make It Easier:Tuck your toes and use your feet to help propel you forward.
Start in reverse table-top position with butt touching floor.
Keep shoulders rolled down and back.
Squeeze butt and lift hips into air, wrists should be under shoulders and ankles below knees.
Lift right arm and twist shoulders so that right arm crosses over torso reaching toward the opposite side.
Lower arm and tap butt on floor.
Repeat on opposite side and continue alternating for 60 seconds.
Make It Easier:Ditch the arm reach and focus on just the hip thrust.
Make It Harder:Lift your opposite foot off the floor as you raise your hips.
(So your right arm would reach while your left foot lifts.)
Exercises demonstrated by Mary Claire, Refine Method instructor.
Photo Credit: Cheryl Carlin
