777 Total Gym Summer Sizzle Challenge
7 moves • 7 days a week • Build in 7 rounds
Maria Sollon, MS, CSCS, PES
Summer has its own pace and sometimes, this pace does not include your usual workout. Longer days, warmer temperatures, spontaneous designs … It is easy for gym routines to slip.
But here is the reality: your body is still moving, even in the heat. In fact, maintaining your muscles active daily is the secret to feeling activated, not sluggish, during summer heat.
There comes the 777 Total Gym Summer Sizzle Challenge. A guy with no reports designed to keep you moving, creating strength and maintain consistency all the time-without spending hours working or overcoming your routine.
7 exercises. 7 days a week. Create up to 7 rounds.
Simple. Smart. And yes … still sweaty (but the good kind).
Why does challenge 777 work
Is called 777 For a reason:
- 7 unhindered exercises targeting your whole body
- 7 days a week– Because the daily movement matters
- Up to 7 rounds-Build stamina adding a round every day
Summer”S Heat and Hectic Pace Won”It doesn’t slow you down. This challenge adapts to your program and keeps you moving, no matter what.
Here is what makes it so effective:
- Short and sweet: Every round lasts just a few minutes, making it easy to fit – even on your busiest or hottest days.
- Progressive and gradual: Start with a round and add one round every day, gradually causing your muscles without crushing you.
- Full body activation: The seven exercises involve all large muscle groups, promoting balanced strength and mobility.
- Consistency in relation to intensity: This is not exhaustion every day – it is about moving daily to keep your muscles involved, your metabolism active and your energy stable.
Whether you are young at Total Gym or in an experienced Pro, this challenge offers a smart, easy -to -use way to stay on track all summer long!
How to make the challenge 777
Installation
Low slope based on your strength level. Adjust the slope according to the needs to keep your muscles disputed.
Circuit
Perform the 7 circuit exercises, doing each exercise one after the other with little or no rest. Follow the order stated to maintain a smooth flow in your total gym.
Repetitions and rounds
Complete 7 Slow, Controlled Repetitions every exercise. This sequence of all 7 exercises equals one round. Each round takes about 3 to 4 minutesdepending on your rhythm.
Daily development
- Day 1: Complete 1 round.
- Day 2: Complete 2 rounds.
- Continue to add one round every day until you reach 7 rounds a day 7.
Note: If you are short in time, making Only 1 or 2 rounds still count. Consistency is more important than perfection!
Quick tips
- Slowly and deliberately move, with a view to the rate of 8 measurement per representative, focusing while focusing on form and control.
- Rest in short between exercises and rounds as needed.
- Keep a daily calendar of your workouts and note how your body feels staying well so you can adjust as necessary.
Exercise flow
- Dulf
- Objectives: Back, core
- How: Kneel the glideboard that sees in the vertical column with cables on the hands and hands that are executed. Press hands on the cables and wipe them to the hips while at the same time articulating the spine on an extension. Pause on top of the movement, then return with the spine joint to back to reset and repeat.
- End: Slowly move with check to use your vertebrae mobility. Modify with a sitting position if the knees are more comfortable.
- Bicep Curls (seated or kneeling)
- Objectives: Biceps
- How: Sit or kneel in the glideboard that sees in the vertical column holding the cables in the hands and hands positioned in parallel. Glue the handles to the shoulders while maintaining the position of the parallel arm.
- End: Keep the core and check the reduction phase.
- Trunk rotation (right/left)
- Objectives: Obliques, core
- How: Sit or kneel on one side of the glideboard with a cable held in both hands. Rotate your torso away from the vertical column while maintaining squares and firmly.
- End: Rotate from the waist, not by pulling your hands and avoid using momentum.
- Breast fly
- Objectives: Chest, shoulders
- How: Sit high on the glideboard that sees away from the vertical column with cables in each hand. Hold the hands slightly bent as you bring handles in front of the chest in a hug-like movement.
- End: Keep the shoulders down and the core tightly throughout.
- Tricep Extension Bridge
- Objectives: Triceps, Glutes, Hamstrings
- How: Lie in the licking with the cables in each hand and the knees bent. Extend hands from the chest and lift the hips to a bridge position. Keep the bridge during bending and expanding the arm for tricep extensions.
- End: Turn on the buttocks and hold the hips raised to form a straight line from the knees to the shoulders. Modify by maintaining the spine on the glideboard and simply performing Tricep extensions.
* Disconnect cables, lower slope *
- Reverse sinking (right/left)
- Objectives: The legs, the buttocks
- How: Stand at the bottom of the glideboard and face away from the vertical column. Stand on one foot and place the other at the bottom of the glideboard. Slowly lower in one sinking to take 90 degrees of both legs. Repeat repetitions on both sides.
- End: Keep the chest elevated, weight placement on the front heel and the eyes focus on balance.
- Hi-Low Plank
- Objectives: Core, shoulders
- How: Hold a board for 7 seconds in the hands, then lower on a forearm board and hold 7 seconds. Alternatively a full board and a forearm board aimed to keep the legs expanded without falling knees until the repetitions are completed.
- End: Include the core, avoid letting the hips relax to maintain a straight line of the body. Modify by keeping 1 or both knees on a board.
Are you ready to feel in the summer?
The 777 Total Gym Summer Sizzle Sizzle Challenge keeps you moving, creating strength and consistent, all without high workouts or thermal stress. Whether you are young or experienced, this design can fit your rhythm.
Display, do the job and create your rounds. Your summer energy depends on it.
Get the challenge and label me @groovysweat … I want to see your progress!
Gift: Follow me on YouTube for additional motivations and guided workouts:
We say it in the total gym!
Mary
@GROOOVYSWEAT
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