7s Rugby Home Workout

7s Circuit Training @ Home or in the gym


1 hour 15 minutes

Warm Up

Do the dynamic exercises but in place with a longer hold and only half as much.

Perform each exercise for 30sec rest for 10sec.

Water break between entire circuit 3 minutes

(approx 10-12 min for entire circuit) Complete 4 Rounds of the circuit

1. Star Jumps
2. Bicycle Crunches (keep your shoulders up alternate side to side)
3. Clap Push Ups (not for time, do 15)
4. Single Leg Squat Touchdown (to foot) (Left)
5. Single Leg Squat Touchdown (to foot) (Right)
6. Push Ups X25
7. Supermans
8. Fast Punching (Shadow Boxing)
9. Front Planks (with alternating leg raises)
10. Side Planks (Left) (Earn a star by raising your Right Leg)
11. Side Planks (Right) (Earn a star by raising your Left Leg)
12. Squat Jumps
13. Wall Sit (no break between Wall Sits)
14. Wall Sit
15. Split Cycle Lunge

Stretch at the end (calves, groin, hip flexor (Lunge, make sure pelvis is tilted forward), quads, chest, shoulders, and hips).

Category:

Sports

Tags:

• Rugby
• Sevens
• 7s
• Chicago Lions
• Aaron
• Manheimer
• Bodybymanheimer
• Hanna Brictson
• Core
• training
• body weight
• functional strength
• plyometrics
• home training
• endurance
• Rugby Football
• Rugby Union
• Fitness
• Zealand

[igalflint]

i would just like to mention to those who like to work out at home the importance of Dynamic Tension and to Isometric Exercises. i'm 52 years of age and do all sorts of different training since 6 years old at home or in a park(fresh air!). there is no need to go to a gym if you have the knowledge ! and there is no need to use any kind of paraphernalia when we can use self-resistance exercises,body weight exercises, calisthenics,push-ups,sit-ups,­and the exercises shown in this video.great work !

[BodyByManheimer]

@igalflint thank you for the comments!

[BodyByManheimer]

This workout is a workout that we do when we can't get to the gym, and have no equipment and practice is rained out. Before you discount it's effectiveness at least try it, all four rounds and go all out.

[luiklessard]

This is a really good video. I found a lot of these exercises in other websites and clips. But they should tell us what are the exercises names.

[BodyByManheimer]

Click on the more info button on the right for list of exercises.

[EMILY36971]

where is that more info button?

[BodyByManheimer]

@EMILY36971 now it is just that triple arrow button just below the number of hits indicator.

[pharry4life]

Who cares-she has a hot body.

[RockoSDMF]

Planning to get back into rugby next year. Definitely going to incorporate this workout into my routine.

[254fds]

why she trying to punch her shadow in the tits?

aim for the chin!

[kimeric94]

i play rugby and i tried this because i thought it would be a joke, and now i am panting..extremely. hah, amazing video guys!

[quizno685]

What? Could The Girl Not Do The Third One?

[killface521]

i tried that third one. and i face planted.

[bullettomy7thheart]

@noobs4president1 what more can i say

[diablillo299]

if I do this 4 times a week would u marry me hot girl?

[migygwell]

@BodyByManheimer does ot make you faster?