Name: Playbook - Claire Thomas - Lucky #7 Bodyweight Circuit
Uploaded: 2024-04-26T18:27:28.774Z
Duration: 25 min
Description: Lucky #7 Bodyweight Circuit

Ammy Davis

Sweet Mother Mary—that was such a sneaky, awesome burner. Quickie but crucial—needed that today!

Isaac

I did it! I‘m proud of me, that i completed this workout 💪🏻
I‘m also wearing #7 at soccer 😁
Hopefully this is the start out of my lazy phase

Antonia

Lacey

Shocked I completed that one. What a workout!! New favorite for sure!!

Valerie

Greg

Leslie

Taylor

The OGs will recognize this Classic Claire workout. 😆 

I call this workout, “Lucky #7.” Fun fact, 7 was my jersey number when I competed in soccer & basketball for 14 years of my life. 😊

You’ll complete 7 reps of 7 exercises for 7 total rounds. Try your best to complete each round without stopping between each exercise. You’ll get 60-90 seconds of rest in between each round. 🙌

Good luck! 💪

💛 Claire

Complete 7 reps of the given 7 exercises for 7 total rounds. Try your best to complete each round without stopping between each exercise. You’ll get 60-90 seconds of rest in between each round.

MODIFICATION - body squats 

- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach parallel and explode up
- Use your arms for momentum
- Land softly into the next rep and repeat for time or reps

Jump squats

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse 2x 
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Pulse squats

*front + back lunge = 1 rep
MODIFICATION - if a front lunge bothers you, do 7 reps reverse lunges or vice versa 

- Keep your chest up and shoulders rolled back
- Step back and bring your knee down until both legs are at 90 degrees
- Push through your heel to come back up
- Stepping the same leg forward 
- Bring your back knee down until both legs reach 90 degrees
- Repeating back and forward for time or reps
- Complete desired reps then repeat on the opposite side

Pendulum Lunge (right side)

Pendulum Lunge (left side)

MODIFICATION - Bend knees

- Place your hands on the front edge of a  chair/couch/bench/box just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Dips

MODIFICATION - on knees 

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Ups

- Begin in a deep squat position
- Place your hands on the floor
- Hop your feet back to a high plank position
- Hop your feet back in
- Pop your chest up, hands in front of your chest

Pop Jacks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

Lucky #7 Circuit

Lucky #7 Bodyweight Circuit

Wow that was harder then it looked!!! Really good full body workout!!

Natalie Daniels 

Woo! This was perfect. I’m trying to keep consistent with exercise and only had time for a quick home workout. This worked great and I’m sweating! 
PS: they should make a proud sweaty emoji.

Claire

Shianne Swinehart

15 Min Bodyweight “The Chief”

Loved this! Never done a total cable workout and it was great

Missy

One of my favorites! It’s a staple in my weekly workouts! 🍑🔥❤️

Laurel

Andrea Stolzer

Full Body - Cable Machine Only

Chas

Meagen

Marit

19 min Dumbbell TABATA

Great no weight workout. Highly recommend this one

Kellye

Tried to come up with every excuse in the book to not go to the gym today, but I made it!! This was a solid workout to do!

Sarah

Jenn Watkins

1000 Rep Challenge - Bodyweight

Lisa

Viktoriya

Wall balls have got to be my favorite exercise!

Julie

Functional Full Body - 18 mins

Tiffany

Michael

It's an awesome bodyweight workout for limited space.

David

24 min Bodyweight AMRAP

Alana

McKenna

Bodyweight Burner

Henry

Love this quick and challenging full body!

Carlisa 

Carly

20 min - Kettlebell TABATA

Živilė

That was a burner!! Got 14 rounds!!🤮🤮

Cindy Weaver

As much as I wanted to give up half way through the AMRAP I didn't! And it's a great sweaty workout if you have 30 minutes.

Anissa

For Kobe - Bodyweight

That was a killer😅 finished in 26 minutes!

Makenzie

30 mins!! Thank goodness I did it with my husband, cuz that was HARD!! Lol

Maghann

Death by Deck of Cards - Bodyweight

Terri

I love plate workouts! So much fun. Give us more ❤️

Nina

30 min - Weight Plate Only

Amanda

One of my fave workouts! So sweaty! Goes quick tho.

Rachel

Trish O Malley

“Fight Gone Bad”

I loved this one!!! It was harder than I thought it would be.  Claire’s workouts never disappoint!  ❤️ Love God and keep moving!

Sheila

Jacquelyn

Full Body - Dumbbells Only

I do this workout probably once a month. I love it💪🏽

Scaled to 4 rounds as coming back from being sick

Kylie

Full Body

Very humbling but loved it!! Couldn’t complete it. Should’ve taken a rest day like my body told me to.  🙄 I’m gonna tackle it again after a days rest.

Lucky #7 Bodyweight Circuit

Community

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