seven-minute workout


                                            

Introduction:

 This is seven minute work out that you followed this for seven days to lose between one to   two inches from your waist and as a qualified weight loss expert and fitness trainer   with  over 25 years experience I know what works.

So I've put together this program, you 
follow it exactly for seven days and I've had such an incredible response 
on Facebook social media that I decided to 
create it as a Article for you. In real 
time, Now if you haven't done a warm-up, H
it the pause button now, March on the spot for one minute, if not we will get straight into this seven minute workout.   










e
 Move one:





so the first move we've got coming up you've got ten seconds before it starts just, so you can see the move we are just doing the straight leg kicks and taking the opposite hand towards the foot.
you're going to be doing this for a duration of 60 seconds, so the key thing
with this is keep your back nice and straight and this exercise routine that
I've designed for you is going to be doing two things. 
we're going to look at doing calorie burning so we are going to
be reducing any excess of body fat which means we're going to be helping to reduce any belly fat then also all these exercises that I've specifically created for you are going to be toning and strengthening and sculpting through your waist and your tummy muscles, alright
that's good so you're doing another 30 seconds so the aim is you are going to do this workout seven days in a row so for the first day today you can have my Article on so you can read the narration and the coaching. Then when you do day
two day three day four etc. you can mute me and have on your favorite music but 
please promise me you do this for seven days because I know you are going to love the results.


Move 2:

                                               

  

so move number two you've got a ten-second preview before we start I'm
gonna hold the arms up  and you're just going to take one foot from
one side to the other it's called a pendulum swing 
if you don't like doing impact and jumping you can just step that from one side to the other so this one here we are gain we are helping to increase your calorie burn we're toning through your waist we're working through
those abdominals it's good and we're just doing it non-stop.
Again we are that duration of 60 seconds but you're already 20 seconds down you just got 40 seconds to go and keep thinking about
the benefits.
Remember in life if you put in 100% you get in results of 100% back
so that's where I really want you to focus this week I'm doing this for seven
days non-stop and also aim to do it first thing in the morning that way you
have then preset your metabolism your calorie burn for the rest of the day. All right that's good and we've just got lost 10 seconds coming up now of this move. 
So let's just keep going. It's feeling challenging but just think,
you're increasing your heart health, your fitness, your well-being so we are doing more than dropping the inches.

Move 3:




So move number three that we're going to be doing this one we're going to reach up tall and walk out if you find it too hard to come all the way down onto the ground what I suggest you do this move standing close to a sofa and you can then just walk your hands out onto the
sofa and then come back up. 
If you find it too hard to come all the way down onto the ground so we're walking out so this one again we are still increasing your calorie burn and we're performing an exercise which is also then going to help to really strength and develop those tummy muscles. 
That's good reach up and then walking that out that's good keeping that going reaching up so you are nearly halfway through on this one
that's good and reaching that back up and remember the more you exercise and
if you do this for the duration of seven days everyday you do it you're
increasing in your health but you are also increasing your active a muscle
tissue which means you are going to reset your metabolism it is going to
naturally speed up your metabolic rate.
So you will find that you are burning more calories every day as a result of
doing these workouts and we have now got last five seconds I'll count you down for let's go three two and one alright.

Move 4:




So for our next move move four we're going to do a skater's lunch so we are just taking it from one side to the other now with this one it's a really
good calorie burning and if you really exaggerate bringing that arm over, Do that for 60 seconds that's going to help shape.
That's good and so we're well over half ways well over halfway through today's workout so let's just keep going keep focused and remember right now you are investing in you and your health. 
I know as a trainer with over 25 years experience, I know how to transform our bodies and our minds. 
These are results from my workouts of every single age, every background people that have never even worked out before or I've worked
out you've done diets and their weight has yo-yoed backwards and forwards. 
Mine is about keeping the results, it's about a lifestyle, it's about seeing your body change. That's good and let's just keep going, you've got last 10 seconds coming up now and let's just keep going. You can do it
and I'll count you down from the last
five nearly done. So this is really a nice aerobic exercise and sculpting.
Let's go two and one alright, 
Move 5:







So we are already now on move number five now
this one you're going to be in a split stance and it's as if you're about to
sprint and we're going to do 30 seconds on one leg then we will change to the other leg okay. so let's drive that up that's good so with this one, The benefit here you are working through.
Your upper body you're working through.
Your middle body we're toning through.
Your abdominals, we're working on your core stability.
We're also timing through the legs let's just keep that going that's good and you want to keep pushing yourself.
When it feels challenging that's when we really get the results that's good we've got 10 more seconds left on this leg then we're
going to change to the other side. Let's go for take it three two and one let's now change take that to the opposite leg.
So you're driving that leg up as if you're about to run keep going that's
good then we just got done after this, so we're nearly done today. 

Keep thinking of those benefits, a look at these real results, this is as a result of simply working out and eating a healthy diet.