7 MIN FOUNDATION 1

7 MIN WORKOUT BODY WEIGHT FOUNDATION : 1 set chose reps

7 exercises each day 

WEEK 1: HEALER

composer level 7 or higher

HEALER

6 1

C

O

M

P

O

S

E

R

7

5 2

4 3

3 4

2 5

1 6

7

. step up

. squat

. lunge

. wall sit

. step up

. lunge

. wall sit

. plank

. side plank

. x situp

. plank

. side plank

. x situp

. x situp

. push up

. chair dips

. push rotation

. push up

. chair dips

. push rotation

. push up

. jump jacks

. high knees

. jump jacks

. high knees

. jump jacks

. high knees

. jump jacks

OFF

OFF

OFF

MON

TUE

WED

THUR

FRI

SAT

SUN