Ever heard of the SCIENTIFIC 7 MINUTE WORKOUT? Well check it out…

Ever since the American College of Sport Medicine (ACSM) published an article in it’s Health & Fitness Journal with the title “HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment” it is been popping up on the internet as the so called Scientific 7 Minute Workout.

Perhaps spending 7 minutes of your time on these exercises might be useful?

Here a video and an infographic that explain what the workout is about:

Swami-mami-workout

Source: tribesports

Need some support for your trainings: here some online fitness resources that might help you!

DailyBurn.com

Fitness videos and nutritional guides. Their claimed success comes from the variety of exercises offered.

MapMyRun.com

Here you can map your route / track your activity / log your food / share with friends

DailyMile.com

Their claim “social experience for active people”: here people can share their training experiences

PeerTrainer.com

Community based social fitness network with a large user base and many information on diet and health

Traineo.com

Their claim “combining the latest software technology with sound information and services from the world’s leading health and fitness experts”

FitLink.com

Another all-in-one fitness community: log your workouts / research exercises / calculate your BMI…

FavoriteRun.com

Some features: Map new running routes from cities all across the world and log your personal activities

WalkJogRun.net

Let you find and create routes near you

Source: Fit hacks

Target each muscle group: explained in 36 YouTube videos with a nice overview infographic

DELTOID

1) Dumbbell front raises

2) Seated/Standing military press

CHEST

3) Barbell bench press

4) Flat Dumbbell fly

5) Weighted dips

BICEPS

6) Concentration curls

7) Barbell curls

8) Chin ups

FOREARMS

9) Farmer’s walk

10) Towel pull up

SIDE ABS

11) Russian twist

12) Wood chop

ABDOMINALS

13) Spiderman plank crunch

14) Mountain climbers

15) Medicine ball V-UP

QUADRICEPS

16) Barbell full squat

17) Leg extension

18) Leg press

TIBIALIS ANTERIOR

19) Ta raises

UPPER BACK

20) Barbell shrugs

21) Bent-over lateral raises

INFRASPINATUS

22) Shoulder rotations

TRICEPS

23) Triceps dips

24) Skull crushers

25) Overhead dumbbell extension

MIDDLE BACK

26) Lat pull-downs

27) Seated cable row

LOWER BACK

28) Russian Twist

See Number 11

29) Wood chop

See Number 12

CLUTEUS MAXIMUS

30) Kettle bell swings

31) Barbell hip thrusts

32) Stiff-legged dead lift

HAMSTRING GROUP

33) Lying leg curls

34) Romanian dead lift

CALF

35) Standing calf raises

36) Box jump