7 Day Workout Routine How to Kick Higher

Until the fitness centres re-open after lockdown so we can get back to weight lifting, it’s a good idea to start getting in shape now while the weather is still nice. And while it may have been hard to maintain the same levels of training at home, now that we are on the verge of hiking via our gym gates for the first time in a while, it is imperative that we begin moving and getting ready for the people to arrive.

This programme is a fantastic way to re-ignite your motivation and also get your daily exercise again so that you don’t return to work with a blank slate the next day. Cardiovascular, bodyweight resistance and core strength training are performed on a daily basis. The arrangement of each, on the other hand, will be different to keep things interesting.


Workout can be broken up however you see fit, but the goal is to complete all of the reps in as little time as possible. Why not set a timer and see whether you can win it in the future and make track of how far you’ve come?

  • 100 Knees Above the Knees
  • 90 Shoulder Taps in a row
  • Squats with your own body weight (80 reps)
  • 70 but kicks on the shins
  • Leg raises (60 reps)
  • Oblique crunches (50 reps)
  • Lunges (40 reps)
  • Twenty seconds on the point sprint 10 burpees 30 push-ups 20 seconds on the point sprint


Ten seconds of work followed by a ten-second break is known as TABATA. Each round should be repeated twice more, for a total of 4 minutes in the morning per round.

  • Lunges
  • Sit-ups (V-Sit-Ups)
  • Push-Ups
  • Russian Twists are a type of twist that originates in Russia.


A straightforward circuit on this one.  Work for 40 seconds and rest for 20 seconds.  Complete the circuit 2-3 times. 

  • Standing Sprint 
  • Plank 
  • Tuck Jumps 
  • Glute Bridges 
  • Jumping Jacks 
  • Leg Raises 
  • Ski Jumps 
  • Push-Ups 
  • Burpees 
  • Tricep Dips 


Complete each exercise and take a 15-30-second break between each one.

  • Leg raises (25 reps)
  • Jumping Jacks: 30 V Sit-Ups and 120 Jumping Jacks
  • 50 but kicks in a row
  • Oblique crunches for 20 reps (each side)
  • 15 Different Ski Jumps
  • 15 squat jumps (or squat moves)


Complete as quickly as you want to and keep track of your time to see how far you’ve come.

  • tuck jumps in a row
  • 50 Different Russian Twists
  • Jumping Jacks (80 reps)
  • Lunges for 20 reps
  • Burpees (20 reps)
  • Plank for one minute
  • Mountain Climbers Numbering Thirty
  • Sprint to the Second Floor at 45 miles per hour


Start with the first exercise and one rep to get things going. Relax for a sufficient amount of time between rounds, and with each round, increase the number of reps and exercises performed.

To complete the workout, you will perform ten repetitions of ten different exercises Do you want to take on a challenge? Return to the beginning at number one.

  • Squats, push-ups, and jumping jacks are all good exercises.
  • Sit-ups on a bicycle, bridges, and leg raise
  • Squat Jumps are a type of jump that is performed in a squat position.
  • Tuck Jumps are a type of jump in which the legs are tucked into the body.


  • Dumbbell Exercises for the Entire Body


The majority of training programmes have a predetermined end date, usually between 6 and 10 weeks. If you don’t like the programme when it’s finished, you can choose another or rerun it. Proceed with the same programme as long as you are seeing positive growth and results; it is effective! As soon as the final results begin to deteriorate and every week begins to look and feel the same as the prior one, it is the moment to disturb the body with a unique routine. Just to shake things up a little!

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