Avoid Atrophy!Strength rounds
Seven-minute power circuit — article adaptation
1 round · about 7 min each
Inspired by Gretchen Reynolds's Washington Post power workout (Mar. 30, 2025): https://www.washingtonpost.com/wellness/interactive/2025/7-minute-workout-advanced-level-up/ . Our demanding bodyweight selection differs from Chris Jordan's sequence; it is not a claim of equivalent results or medical suitability. For experienced exercisers; no endorsement.
Round 1: No equipment listed. Equipment: Step or stairs. Equipment: Mat or carpeted floor.
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Get reminders for this routineThe rounds
Experienced bodyweight stations
Warm up separately. Time 12 × (30s + 5s rest) = 7 min. Rest longer as needed. Jumping/floor access required. Stop for pain or dizziness.
- Jumping jacks30 sec
No equipment listed.
How to do it
Jump your feet apart while raising your arms overhead, then jump back together. Keep a steady rhythm.
Find a video - Bodyweight squat30 sec
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
Find a video - Push-up30 sec
No equipment listed.
How to do it
Hands under shoulders, body in a straight line. Lower until your chest is just above the floor, then push up. Drop to your knees if the line breaks.
Find a video - Mountain climbers30 sec
Alternate legs during the total interval.
No equipment listed.
How to do it
From a straight-arm plank, drive one knee toward your chest, then switch legs at a steady pace.
Find a video - Step-up30 sec
Alternate leading legs during the total interval.
Equipment: Step or stairs.
How to do it
Step up onto a low step with one foot, bring the other up to meet it, then step down under control. Lead with the same leg for all reps, then switch.
Use a handrail or wall for balance.
Find a video - Reverse lunge30 sec
Alternate sides during the total interval.
No equipment listed.
How to do it
Step one foot back and lower until both knees are bent, then push through the front foot to return. Alternate or finish one side first.
Find a video - Push-up30 sec
No equipment listed.
How to do it
Hands under shoulders, body in a straight line. Lower until your chest is just above the floor, then push up. Drop to your knees if the line breaks.
Find a video - Plank30 sec
Equipment: Mat or carpeted floor.
How to do it
Rest on your forearms and toes with your body in a straight line. Brace your stomach and breathe. Drop to your knees to make it easier.
Find a video - Jumping jacks30 sec
No equipment listed.
How to do it
Jump your feet apart while raising your arms overhead, then jump back together. Keep a steady rhythm.
Find a video - Bodyweight squat30 sec
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
Find a video - Mountain climbers30 sec
Alternate legs during the total interval.
No equipment listed.
How to do it
From a straight-arm plank, drive one knee toward your chest, then switch legs at a steady pace.
Find a video - Dead bug30 sec
Controlled alternating movement during the total interval.
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, arms up and knees over hips. Slowly lower the opposite arm and leg toward the floor, keeping your lower back down, then switch.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.