Many individuals struggle to meet their weekly physical activity goals, with statistics showing that over a third of people in the UK and more than half in the USA fall short. This challenge often stems from the overwhelming amounts of conflicting information, dubious marketing, and societal pressures from fitness influencers, which can make achieving a healthier lifestyle feel daunting. However, what if transforming into a healthier version of yourself could be distilled into a few uncomplicated steps?
The Mythical Number
As an adventurous traveler, you might have explored the seven seas, visited seven continents, and marveled at the seven wonders of the world. For those with an artistic streak, inspiration could come from the seven colors of the rainbow or expressing your deepest feelings through the seven notes in a scale.
It’s intriguing to note that the human body is adept at performing precisely seven movements. Every activity you engage in daily can be classified as one of these movements or a combination thereof, hence their classification as primal movement patterns.
Just 7 Moves
The essential movements include:
- Push – moving away from your body
- Pull – moving towards your body
- Squat – bending the knees to lower your body
- Lunge – taking a long stride in various directions
- Hinge – bending at the hips
- Rotate – twisting your torso
- Gait – walking or jogging
We develop the ability to twist in the womb, and by just three months old, we begin to push and pull as we learn to crawl. Around six months, as we sit up, we start to hinge, and squatting typically follows when we first achieve standing—usually between nine to twelve months of age. Lunging comes next as we stabilize ourselves while standing, leading to walking.
Fitness Made Simple
To achieve a comprehensive full-body workout that produces aesthetic, functional, and balanced results, it’s essential to integrate all seven movements into one exercise session. In fact, you could argue that this represents the workout our bodies were designed for.
The good news is that there are numerous variations for each movement—I’ve noted over 52 different squats, for example—so boredom won’t be an issue. Moreover, if any particular exercise feels uncomfortable or painful, alternatives are available to help you complete the movement in a modified manner.
Most importantly, this approach to functional fitness training enhances your ability to perform everyday physical tasks effortlessly, Whether it’s gardening without discomfort, achieving a better golf swing, or playing with children (and grandchildren) until they’re exhausted, rather than you. Remember, this isn’t merely about getting beach-ready; it’s about elevating your overall quality of life.
The Workout
Format: 3 rounds of 7 exercises
Timing: 1 minute for each exercise
Work to Rest Ratio: Newbies 30:30, Regulars 45:15, Advanced 50:10 (time in seconds)
Push: Press-up on Knees
Pull: Bent Over Row
Squat: Goblet Squat
Lunge: Power Lunge
Hinge: Deadlift
Rotate: Russian Twist
Gait: Farmer’s Carry
Technique
Press Up
Position your hands on the floor, slightly wider than shoulder-width apart, with your knees resting but not bearing too much of your body weight. Maintain a straight line from your head to your knees, lower your chest toward the ground by bending your elbows, and then push back to the original position. Focus on engaging your core to prevent sagging in your lower back.
Bent Over Row
Stand with feet hip-width apart, slightly bent knees, and lean forward at the hips until your torso is nearly parallel to the floor. Keep a long spine with an engaged core. Hold a weight in each hand, letting your arms hang down. Raise the weights towards your hips by bending your arms and squeezing your shoulder blades together, then lower them back down slowly.
Power Lunge
Assume a lunge position with your right foot positioned a stride length in front of the left foot, your left foot resting on the ball of your toes. Maintain spacing between your feet, akin to being on train tracks for better stability. Keep your head up and your back straight by engaging your abdominals. Lower your body by bending your hips and knees until your front thigh is parallel to the floor, then explosively push off, switching feet in the air so that your left foot lands forward and the right foot back. Land softly and directly transition into the next lunge.
Deadlift
Stand with your feet hip-width apart, holding a weight in each hand with palms facing your body. Keep your spine long and core tight as you bend at the hips to lower the weights just below the knees, pushing your buttocks back. Press through your heels while contracting your glutes to stand back up. Avoid rounding your shoulders during the movement.
Russian Twist
Sit on the floor with knees bent and feet flat. Lean back to about a 45-degree angle, keeping a long spine and relaxed shoulders. Hold weights a few inches in front of your chest, twist to one side to move the weight toward the floor, return to the center, and repeat on the other side. Focus on driving the movement from your core rather than swinging your arms.
Farmer’s Carry
Stand with your feet together, weights in hand, and your chest up. Lift your left knee toward your chest without tucking your pelvis or dropping your chest. Take a long step forward with your left foot, lowering into a lunge by bending both knees while ensuring your left knee does not go beyond your toes. Contract your thighs and glutes to rise from the lunge, bringing your right foot next to the left. Alternate steps until time is up. If space is limited, take two steps forward, then two steps back.
Tips for Success
If you lack fitness equipment like dumbbells, you can substitute with water bottles, canned goods, or bags of sugar and flour, as they serve just as well. The key factor is the weight, measured in kilograms.
Aim to complete 2-3 sessions per week on non-consecutive days. Rest days are essential as they allow your body to adapt, using the time to build muscle and strengthen bones.
Keep in mind that your muscles require oxygen during exercise; avoid holding your breath. Ideally, exhale during the more challenging part of the exercise.
Start with lighter weights to ensure you’re not overextending yourself. As you become comfortable and can effortlessly complete a round of exercises, gradually increase the weights.
To gauge the correct intensity, refer to the modified Borg scale, which ranges from 1 to 10, where 1 is total rest and 10 signifies complete exhaustion. Aim for an effort level of about 6-7 in the first round, 7-8 in the second, and 8-9 in the last round.
Any increases in weights or adjustments to the work-to-rest ratios should be implemented gradually.
Final Thoughts
Achieving your fitness goals fundamentally relies on two things: commitment and consistency. With just seven exercises in each session, it’s hopefully more manageable for you to make that commitment. While repetition is essential, remembering the routine shouldn’t be too challenging, as research by Harvard University psychologist George Miller demonstrated that most people can remember about seven items at a time.
If you remain skeptical that focusing on just seven is the key to your fitness journey, you might opt to leave it to chance—much like a Vegas gambler rolling dice. However, it’s worth noting that statistically, a roll of seven is quite common.
Safety Considerations
Engaging in exercise carries inherent risks of injury; consultation with a healthcare professional is advised before starting any new fitness routine, especially if you have health concerns.
Exercise at a pace that matches your fitness level, decreasing intensity if you experience dizziness or extreme fatigue, and stopping immediately if you feel acute pain.
Ensure the space where you’ll exercise is clear of obstructions, hazard-free, comfortable in temperature, and has enough room for your movements.
Wear suitable clothing—preferably fitted and breathable—along with supportive footwear that provides good grip.
If you’re using any equipment, check it before each session.
To enhance safety and maximize results, warm up beforehand by gently moving through all joints, gradually increasing your range of motion, followed by a cool-down that includes whole-body stretches.
Stay hydrated by taking small sips of water before, during, and after your workout as your body temperature rises.
Further Reading
Top 10 Health Benefits of Exercise
How Much Exercise Should I Do Each Day?
How to Exercise for Free
Top 10 Foods for Fitness
Health Benefits of Walking
All health content on goodfood.com is provided for general information only and should not be regarded as a substitute for medical advice. For health concerns, consult a healthcare provider.
