Strengthening Sevens Workout

In general, nothing good comes in sevens – we have the seven deadly sins, the seven gates of hell, and the seven stages of grief, for example – except for this calorie-busting, muscle-building and boredom beating workout.

So what’s the Strengthening Sevens Workout, you ask?

Simple: Seven exercises, for seven rounds, for time. You’re allowed one minute of rest between rounds.

The sevens training technique is a challenging strength and conditioning workout. One round includes:

  1. 7 thrusters
  2. 7 push-ups
  3. 7 wall balls
  4. 7 renegade rows
  5. 7 kettlebell swings
  6. 7 kettlebell sumo squats with high pulls
  7. 7 deadlifts


This move combines a front squat and push press into one fluid movement. Place your feet shoulder-width apart, with toes pointing outwards. Your forearms should be vertical with dumbbells by your shoulders. Push your hips back and lower your body downwards, while pushing your knees outwards. When returning upwards start pressing the dumbbells overhead to finish with a shoulder press.


Place your hands slightly wider than shoulder-width apart. Keep your core tight and body straight throughout the movement. Do not lower your hips.

Wall balls

Hold a weighted medicine ball in front of you. With your feet shoulder-width apart, toes pointing forward, lower your body downwards into a squat position. Push back upwards in an explosive movement and throw the ball up against the wall as high as possible. Catch the ball and drop back down to repeat the movement.

Renegade rows

Hold a dumbbell in each hand and get into a push-up position. Keep your back straight and core contracted. Perform a push-up. At the top of the movement row one dumbbell upwards. Return weight to the mat and repeat the row on the other side. That’s one rep.

Kettlebell swings

Place your feet slightly wider than shoulder-width apart. Hold a kettlebell in front of you with both hands. Dip downwards, pushing the kettlebell back between your legs. For the swing upwards, push your body up, focusing on pushing your hips forward and squeezing your glutes. Use the momentum of the upwards push to swing the kettlebell up with outstretched arms in front of you. This is a fluid motion. To repeat drop the kettlebell downwards and sit back into the squat position.

Sumo squats with high pulls

Place your feet shoulder-width apart, toes pointing outwards. Hold a barbell in front of you with a narrow overhand grip. Dip downwards into the sumo squat, until your thighs are parallel to the floor. Push back upwards. As you straighten your legs pull the bar upwards towards chin height to complete the move.


Place your feet shoulder-width apart holding a barbell in front of you with an alternate grip. Bend slightly forward and lower the barbell to the floor, keeping it close to your body. Your back should remain straight throughout the move. Bend at your knees and lower the weight down to the floor. Push back upwards through your heels and bring your hips forward.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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