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abs obliques rear_deltoid back lats biceps shoulders traps medial_deltoid triceps chest legs quads glutes calves hamstrings

Hit Every Muscle In Just 7 Minutes (Follow Along)

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Warm Up - Repeat 2 times

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Jumping Jacks

45 seconds

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Incline Push Ups

40 seconds

Round 1 - Repeat 2 times

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Squats + Calve Raises

45 seconds

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Switching Lunges

45 seconds

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Push Ups

45 seconds

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Pike Push Up

45 seconds

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Body Rows (Chairs)

45 seconds

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Bodyweight Rear Delt Fly

45 seconds

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Bicycles

45 seconds