Tag Archive | 7 minute workout

Box Quest (Part 3)

chair1 chair2I was finally able to acquire that Ikea chair to do my 7 minute workout routine. It turns out it’s made out of extremely lightweight unfinished pine. It feels like balsa wood. I bought some wood beams and screws from Lowes. The seat had to be reenforced by putting a beam in the center. I also screwed in additional beams on the legs. All the joints were slobbered in wood glue as an extra precaution.  My weight is lighter, but I still don’t trust it to stand on a $25 soft wood chair.

Tomorrow or the day after, I will sand it smooth, attach the seat (with more screws and glue), and apply several coats of clear polyurethane – which should add even more sturdiness to it. I entertained the notion of putting my name on the top and painting flames on it, maybe a skull, but I just want this finished and functional.

Almost there…

Box Quest (Part 2)

It turns out that plywood is more expensive than I thought. For about forty to fifty dollars, I could own a 4×8′ mediocre piece of 3/4″ plywood. So suddenly, my quest has dead-ended. Due to my lack of funds, I’ve resorted to monetizing some of my talents. Unfortunately, judging by the amazing lack of interest from people so far, it doesn’t look like it’s going to be profitable. I would, technically, make more money begging at an intersection.

I did find the cheapest option so far, a $25 wooden chair at Ikea. It looks pretty sturdy, although I would reenforce the legs with some more strips of pine. But, again, it requires about twenty-five dollars more than I have.

That said, I’ve started the 7 minute exercise routine without a chair or a box. I’ve resorted to use the stairs for the step-ups by stepping up past the first step, hitting the second, and coming back down. I measured it, it’s about 18″, which is about the seat height of a chair. I’m using the sofa for the dips, just because I can’t dip properly on the stairs.

It is a tough workout, and I can barely get through it all. I add on another minute of push ups and sit-ups each to make it a good 10 minutes.

I’ve also had to switch to tap water from filtered water and drop some food options (like nuts) at the moment until the situation improves. It’s not my preferred way of losing weight, but I’m not at the point of starving (yet). I have lost 3 more pounds since last week.

Box Quest (Part 1)

box_cartoonFor the last few weeks, I’ve been going insane trying to find a cheap yet sturdy stool or chair to do step-ups on. The step-ups are part of the 7 minute workout that I’m trying to get started on. My only criteria for one was that it be eighteen to twenty inches high, be strong and stable enough to support my (dwindling) weight, and cost around twenty dollars. I almost resolved making a bench out of pressure treated 2x4s, but I was hesitant because I wasn’t sure of what I’m doing with power tools and I had no plans to start from. I also wasn’t sure of having it kept outside in the backyard. Winter is coming. I also looked into getting a rubbermaid step stool, but seemed too flimsy and small.

I finally found a good plyometric box DIY page. A plyometric box, from what I’ve read, is for jumping exercises used in Crossfit routines. Although I’ll be mainly using mine for step-ups and dips at first, I guess it would be nice if I decided to expand my routine later on. For now, I just want to complete that 7 minute routine – and I just need a freakin’ box.

So my plan this week is to go to Home Depot or Lowes and have them cut me out the plywood. I have a circular saw, but frankly, I’m not keen on cutting a large sheet of plywood with it. I’ll then buy some glue and some screws and hope for the best. At least it’s not like some of the slanted plyo boxes DIY I’ve come across – those look hard to assemble. Hopefully the box won’t take up too much space in our small townhouse livingroom.

I’m also considering getting a chin up bar for under the backyard deck. I was going to make one, but sanity kicked in and I found a cheap one on Amazon. My exercise goals over the next few months are modest but important. I want to be able to do one hundred push-ups, two hundred sit ups, one hundred fifty dips, two hundred squats, and twenty pull ups. These goals are outlined in the “Just Six Weeks” app I have. I figure if I can do these, then I’m in pretty good physical health and will have decent muscle tone.

I just need a box to start this, man.

High-Intensity Circuit Training Using Body Weight Study

HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum R… : ACSM’s Health & Fitness Journal.

This is what the 7 minute workout is based on. Very interesting read. I need to put together that stool. Tomorrow I can run to Home Depot and get some lumber. I’m also considering getting a length of pipe to fasten under our deck for pull-ups.

“Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.

  1. Jumping jacks Total body
  2. Wall sit Lower body
  3. Push-up Upper body
  4. Abdominal crunch Core
  5. Step-up onto chair Total body
  6. Squat Lower body
  7. Triceps dip on chair Upper body
  8. Plank Core
  9. High knees/running in place Total body
  10. Lunge Lower body
  11. Push-up and rotation Upper body
  12. Side plank Core”