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Gotonytimes.com/7minuteworkouttotryournewWebapp.
Ever since the magazine published the Scientific 7-Minute Workout in
May last year, readers have been writing and tweeting their requests for an
updated, more advanced version. For them, the workout became too easy or
humdrum, as tends to happen when exercises are repeated without
variation. So here it is: a new, more technically demanding regimen, one
that requires a couple of dumbbells but still takes only seven minutes.
To come up with the workout, I turned to Mark Verstegen, the founder
and president of the Phoenix-based EXOS, a company that focuses on
health and athletic performance. He and his colleagues train, among others,
N.F.L. players and the German national soccer team, which won the World
Cup this year. EXOS also develops in-house fitness and nutritional
programs for corporations, so Mr. Verstegen has experience working with
those of us who dont already have bowling-ball biceps and vast reservoirs
of endurance and gritty resolve. He and his colleagues, Mr. Verstegen says,
know how difficult it can be to find the time and motivation to work out as
often as we know we should. Hence a routine that can be completed in just
minutes and without much space no more than a hotel room or an office,
for example.
Taken together, the exercises stress and strengthen muscle groups
throughout the upper body, lower body and torso. The full workout (see
step-by-step instructions below) also provides a compressed but intense
interval-style endurance workout. Anyone who completes multiple push-
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1. Extend right leg behind you, with left knee bent and right hand on
ground (the reverse lunge).
2. Bend left arm and bring inside front (left) knee, then raise and point
right arm and chest skyward. (rotation).
3. Place both hands on ground while straightening both legs and
flexing ankles; return to standing position.
4. Repeat with left leg and right arm. Repeat.
2.LateralPillarBridge,LeftSide(30seconds)
1. Lie on left side. Lift side off ground.
2. Point right arm toward sky.
3.PushUptoRowtoBurpee(60seconds)
1. Position self over both dumbbells, legs extended back. Do a pushup.
2. Lift and lower right dumbbell, then left dumbbell (as if rowing).
3. Rapidly pull legs forward. Release dumbbells.
4. Jump forcefully upward (completing a Burpee).
4.LateralPillarBridge,RightSide(30seconds)
1. Lie on right side. Lift side off ground.
2. Point left arm toward sky.
5a.SingleLegRomanianDeadLifttoCurltoPress,LeftSide
(60seconds)
1. Hold dumbbells at hips.
2. Lean forward, balancing on left leg while extending right leg back
(the Romanian dead lift).
3. Return to start position.
4. Curl dumbbells toward chest (the Curl).
5. Raise both dumbbells over head (the Press).
6. Lower weights to chest.
7. Lower weights to hips and resume starting position. Repeat.
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5b.SingleLegRomanianDeadLifttoCurltoPress,Right
Side(60seconds)
1. Hold dumbbells at hips.
2. Lean forward, balancing on right leg while extending left leg back
(the Romanian deadlift).
3. Return to start position.
4. Curl dumbbells toward chest (the Curl).
5. Raise both dumbbells over head (the Press).
6. Lower weights to chest.
7. Lower weights to hips and resume starting position. Repeat.
6.PlankWithArmLift(30seconds)
1. Assume push-up position (also known as The Plank).
2. Lift one arm in front of you. Lower. Lift other arm. Repeat rapidly.
7.LateralLungetoOverheadTricepsExtension(60seconds)
1. Stand straight, holding dumbbells at shoulder height.
2. Take big step to right side, bending right knee while keeping left leg
straight (a Lateral Lunge). Return to upright.
3. Lift dumbbells over head. Lower them back toward shoulder. Step
to other side. Repeat.
8.BentOverRow(60seconds)
1. Holding dumbbells, lean forward, knees bent, back straight.
2. Lift one dumbbell until it reaches chest height (as if rowing). Lower.
3. Lift dumbbell on other side and lower. Repeat on each side while
maintaining bent-over position.
AversionofthisarticleappearedintheOct.26issueofTheNewYork
TimesMagazine.
A version of this article appears in print on 10/26/2014, on page MM24 of the
NewYork edition with the headline: The New Scientific 7Minute Workout.
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