Coached by
LvL Up Fred
workout
Free 
Easy
No prerequiseites neededThis is the classic 7 min workout. This kind of training is called High intensity circuit training (HICT). The high intensity means "give all you got" during every exercise.
Even though the 7 min workout is proven beneficial for many health problems you will probably gain more by repeating the circuit.
Get the best experiance following this workout in the LVL UP E-sport app.
Lap start
Jumpin Jacks ·
30 seconds
10 seconds rest
Wall sitt ·
30 seconds
10 seconds rest
Push up ·
30 seconds
10 seconds rest
Crunches ·
30 seconds
10 seconds rest
Step on chair alternate ·
30 seconds
10 seconds rest
Air Squat ·
30 seconds
10 seconds rest
Triceps on chair 2 ·
30 seconds
10 seconds rest
Forearm plank ·
30 seconds
10 seconds rest
High knees on spot ·
30 seconds
10 seconds rest
Front lounges ·
30 seconds
10 seconds rest
Push up rotation ·
30 seconds
10 seconds rest
Side plank on fore arm ·
30 seconds
10 seconds rest
Side plank on fore arm ·
30 seconds
End of lap
Download the app for the best experience
The app LVL UP E-sport Exercise is free to use and you can keep your account and use the apps basic features as long as you want for free. In the app you will also find the content you bought here in this shop.
Here are some features you will find in the app:
- Log all types of workouts
- Log weight and body measures
- Import data fron services like Apple Health, Google Fit, Garmin, Runkeeper, Suunto, Polar etc.
- View your results and habits
- Follow friends, boost and comment
- Reach your goals by following our programs and chat with the coach (if included)
- Video instructions for exercises in the programs
- Create social groups and share with your friends
- Gain XP and try to reach new levels
You will follow our workout in the app LVL UP E-sport Exercise on your smartphone. In the app you will find the workout and perform it any time you want.
How to join:
1. Click the workout you want and then the buy button.
2. As a first step you will have to login with your account or create a new one if you don't have one already. This is the account your purchase will be connected to.
3. After completing the purchase you should download the app LVL UP E-sport Exercise and sign in using the account you used in the purchase (p2 above). When logged in you will find your workout in the store section of the app. In the app you can also add friends, log all your workouts, track weight and measures and much more.
| Create account | Select subscription | Payment | Get started |
| Create account | Payment | Get started |
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