Do This 7 Minute Workout Every Day to Build Muscle

These are all the muscles you will train in the next seven minutes. Chest, arms, back, shoulder, abs and legs. And if you do this workout every single day, I promise you that you will notice incredible muscle gains. And the best part is, you don't need any training equipment. So no machines, no gym membership, just your own body and a simple back. This workout is actually a habit of mine. For more than five years already, every single morning I do a short workout right after brushing my teeth. It's just part of my routine, so absolutely no motivation needed at all. And doing this workout every morning makes me feel so good. I honestly feels like I already won the day just by doing this workout before the day even started, so I highly recommend you do the same. Just advices. Workout. Do something you already do every single day. So this workout is suitable for everyone because for every exercise I will show you two levels, the one that I'm doing and an easier variation so you can scale it down or up depending on your own level. And you can follow along this work on with me on your own tempo, because each exercise will last for 30 to 40s, followed by 20 to 30s of rest. So guys, that's all I have to say. Let's get started. All right guys, the first exercise is going to be the well-known push ups. And this exercise is going to target the chest, the shoulders and triceps. So to make this exercise easier you can of course do this on your knees or have a move from a regular to watch your knees. But I'm going to do the regular variation. this for 30s and afterward you're going to have 30s of rest. So let's get started in three, two, one. I've got time over here. So. Let's go. And the goal of course, is to progress every single day. So if today you can do eight repetitions in 30 seconds, tomorrow do nine repetitions. All right. You should have a nice straight body. Five more seconds. Come on. That's one. All right. So that's already the first exercise. Let's have 30s of rest. Prepare for the next one which is going to be the lunges. So for this exercise we're going to stand up because we're going to train our legs with the lunges. So for this exercise we're going to target the quad cast a little bit and also the glutes. So we're going to do like this into one leg. And then I'm going to do the other leg. And because this is an unilateral exercise that means we're going to train one side at a time. We're going to do this exercise for 40s. All right. Are you guys ready? I set the timer over here for 40s in three two, one. All right. And to make this more challenging, you can also do the jumping lunge like this. For now I'm going to stick to the regular ones. All right, come on guys, ten more seconds. Three. Two. One. All right, that's it already. So two. Exercise done. So next up we're going to do the wide standing pipe push ups. So this is the second push exercise. We of course already did the push up. There was mainly for just this exercise. Two wide standing pike push up is mainly for the shoulders and also last for the triceps. So what are we going to do. Is we actually going to have a wide stance like this. And we're going to move our head in between our hands. So this exercise is quite challenging. So I recommend, if you're just starting out, use a boxer's elevation for your hands so there's less load on your shoulders. And you can see the video down below. So what are we going to do is have a wide stance. Stand in a pike position, move ahead in between our hands. Like this. All right. We'll start in three, two, one and let's go. From the top of your head to the floor. If you're up for a little more challenge, you can also move your nose to the floor. You can, of course, also bend your knees a bit if your flexibility doesn't allow. All right, guys, come on. It's already 32nd guys. All right, next up be single leg Romanian deadlifts. It's going to be a leg exercise again. But this time we're going to train the hamstrings the glute and the lower back. So just the other side we just train dickwad. So this time the other side. This exercise also quite challenging especially in terms of stabilization. So you need a little bit of balance in this exercise as well. So we're going to do we're going to stand on one leg a little bent in the knee. And from here we're going to have a straight upper body and a straight leg and try to touch the floor with a straight arm just like this. So.

In the beginning it's quite challenging, especially the balance part. You will get used to it. So this is a unilateral exercise again. So we're going to do 20s on your right leg 20s on the left leg. All right guys are you ready. Let's get started in 321. So we're going to start with the right leg. So. I can already feel the stretch in my hamstrings and glutes. This is really an underrated bodyweight exercise. One more up. Time goes fast. Hard left side here. The balance is usually more challenging for me. Try to keep your leg straight from body straight. All right, well, my rep. All right. So like I said, the balance is quite challenging. But it's a really, really good exercise to do every single day will improve hamstring strength, muscle mass and also coordination and balance. Push exercise is done. Leg exercise is done. That means we still have to target one main area and that's the back. Now next up we're going to do rows all right guys four exercise done three left. And like I said we're going to train the back. And this is where the back actually comes in. And what I've got here is the back with some water bottles. You can really fill it with anything. You can also do books. For example I got six water bottles here. So that's three kilograms. So we're going to do a unilateral exercise. So we're going to use one arm to do both. It's going to look like this I have a straight upper body and pull it like that. All right. So that's what we're going to do. And I recommend to start with maybe 3 to 3 kilos maybe improve to a five or maybe up to ten kilograms. I mean your back is really a large muscle so it can take a lot of weight. So I would recommend to terminate with the weights. So let's get started guys. We're going to do 20s on the right arm and then 20s on the left arm. Let me just time a quick let's get started in 321. One. Two. And of course we want to do this with one arm. Because if we're going to use two arms, that would take a lot more weights and try to really squeeze it on the top. I can already feel it in my let's upper back as well. Let's switch out for real quick. Come on. You're going to, if possible, hold it for a few seconds at the top to two seconds maybe I do. Time's up. Better start a little bit later. So come on guys, five more seconds. Right. That's it. So this is actually a really good solution. If you're just training at home you don't need anything. It's just some weights. I think anybody has a back a little bit of weight. So next up actually going to use this back again for the bicep curls. And the bicep curls are going to train the bicep of course but also for arms because we're going to do a full body session and we cannot miss the forearms. So what we're going to do to stand here, grab it like this. We can actually grab on the handles. You look better like this. Squeeze it from here. Cool. So if you still got ten kilograms in the I recommend doing a little bit less, maybe five kilograms to start. And then go like this. All right guys, let's get started. We're going to do this for 40s as well 20 right side 20 left side. So we're going to start in 321. What's our first. Try to lock your elbows to the side of your body and then. You should have a resistance band at home. You can of course also use them. I think I'm back with one more. This is more accessible. All right, let's turn and left. I actually can feel this quite well on my biceps. Especially if you do this every single day. It can really stack up and grow your biceps. Yes. Rep all right, so that's it. Six exercises done. We've got one finish here and you can already guess it. We haven't hit the abs yet so we're going to go to the floor for lying leg kick outs. So this exercise is the perfect finisher. We of course are going to target the core. And this exercise is going to hit the upper abs the obliques and also the lower abs. So we're going to do we're going to lay down like this I've come here for the floor in a hollow body position and going to come in and do a crunch at the same time. All right. So let's do this for 30s. Come on. 3211.

Oh that is the last exercise. And then we completed the seven minute ten. More seconds. 54321. Well done guys. You made it to the end and have just trained your complete body. And remember, the key is to show up every single day for just seven minutes. And this will already give you massive results. So if you're working towards specific training goals, I highly recommend you have a look at our training. You will find the workout plans without equipment for other muscle building sessions using just basic calisthenics. But just like these, they're all available for multiple levels all the way from ultra beginner to an advanced level. And biggest benefit of our app is that you can track your progress so you can improve every single session. So check out the first link in the description to download the app. Find your perfect plan. So guys, thanks for watching and I will see you tomorrow for the next workout.