The Scientific 7 Minute Workout Please consult your

The Scientific 7 -Minute Workout • Please consult your doctor before starting this or any other exercise activities. • Have a sturdy chair (or bottom step of a staircase), clear floor space, and wall space available before you begin. • Go at your own pace and stop if any exercises cause pain. • This workout is designed to be done between one and three times per day, as your schedule allows. • Just view in slideshow mode and click slide two to get started.

The Scientific 7 -Minute Workout For a timed presentation of exercises, download this Power. Point deck and run in Slideshow Mode. Click to get started! From ACSM'S Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 8– 13 As seen in New York Times Magazine, May 12, 2013 Presentation created by @kathikaiser

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: Wall Sit

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: Push ups

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: Crunches

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: Step Up on Chair

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: Squat

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: Triceps Dip on Chair

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: Plank

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: High Knees

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: Lunges

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: Push Up and Rotation

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Rest… 10 9 8 7 6 5 4 3 2 1 Next up: Side Plank

21 30 29 28 27 26 25 24 23 22 ! e n 20 19 18 17 16 15 14 13 12 11 o D 10 8 7 6 5 4 3 2 1 9

Workout complete! Well done! From ACSM'S Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 8– 13 As seen in New York Times Magazine, May 12, 2013 Presentation created by @kathikaiser