So this summer I have been taking my workouts outdoors once in a while – changing it up from the gym! I love working out outside. I get tons of summer FOMO when I stay indoors, but I still want to workout – the best way around it? Combining the two!
If you have done some of my workouts, you’ll know that I tend to do a lot of them by time. 30 seconds on, 10 seconds rest. But every now and then that gets boring. Welcome – the 7x7x7 workout!
For this workout I wanted to incorporate a kettlebell into each exercise and try to make it as full body as possible. In this workout, I included exercises that target the hamstrings, glutes, core, and shoulders. A pretty well rounded workout if you ask me!
The 7x7x7 workout is a bit of a strange set up, but enjoyable and challenging. If you haven’t figured it out by the name, it’s broken down like this: there are 7 different exercises. Each one you perform 7 reps of, one after the other. Once you have completed a full round of this workout, you repeat it for 7 rounds total. It took me a few minutes to figure this one out but basically: 7 exercises x 7 reps x 7 sets.
Comprende?! Perfecto 🙂
The 7x7x7 Kettlebell Workout
7 Sets of 7 Reps of 7 Different Exercises. Repeat each exercise one after the other, with a short break between sets.
1. Chin Ups: Grab a bar, or an assisted chin up station if you aren’t able to complete them on your own, with your palms facing towards you, positioned about less than shoulder width apart. Keep your body straight, but with your core tight. Pull your torso up so that your chin reaches over the bar. Slowly lower your body back down to starting position. You can either come to a full dead hang with your arms fully extended to make it more difficult, or keep a slight bend in your elbows.
2. Overhead Press to Push Up: Grab the kettlebell with both hands, and press it above your head. Push your chest out slightly and maintain a firm grip. Bring it back down, and rest it on the ground. Place your hands on either side of the kettlebell, and jump your feet back. Perform a push up, coming low enough so that your chest touches the bell. Jump your feet back in, and repeat. One press and one push up equals one rep
3. In/Out Knee to Chest: Sit facing the kettlebell, about 1.50-2 feet away from it. Draw your knees in to your chest, and slowly extend your legs to one side of the kettlebell. Squeeze your abdominals the entire time, keeping your chest upright. Bring your knees back to center and towards to your chest again, before repeating the move on the opposite side. Extending your legs on both sides equals one rep
4. Kettlebell Swing: Grab the kettlebell with both hands and stand with your legs wider than shoulder width apart. Bend at the hips, with a slight bend in your knees, and swing the kettlebell down and through your legs. Keep your back straight the entire time without letting it round out. You should feel a slight stretch in your hamstrings and glutes at the lowest point in the swing. On the way up, drive your hips through, using your glutes for power. Keep the kettlebell below shoulder height
5. Overhead Press (Right): For this exercise, be sure you are using a weight that you’re comfortable with to avoid any injuries. Have your feet a bit wider than shoulder width apart with a strong, solid stance. Grab the bell in your right hand, with palms facing out and the weight resting on the back of your hand. Start with your elbow bent, the kettlebell at shoulder height. Press your arm up, using your core and upper body strength to lift it. Hold for a second at the top, and in a slow and controlled motion, bring it back down to starting position. Repeat for 7 reps.
6. Overhead Press (Left): Repeat same as above, except on the opposite hand
7. Stiff Legged Deadlift: Grab the kettlebell with both hands, feet wider than hip width apart. Bend at the hips, keeping your knees slightly bent. Lower the bell to the top of the ground, keeping your back straight. Keep moving forward until you feel a stretch in your hamstrings. Extend your waist and hips until you are back to standing position.