‘Seven’ is a great bodyweight workout to do in your own time and all you need is a little bit of space on a beach or in the park. The good thing is that no equipment is needed.

How does the ‘Seven’ workout works?

If completed on soft sand, perform 7 rounds of 4 minutes and within those 4 minutes perform:

• 70 star jumps
• 7 chest-to-floor burpees
• 7 runs (25 to 30m)

Want to take it to the next level, then you can could add the following exercises:

• 7 push ups
• 20m tiger walk back to the starting point.

If you decide to do the ‘Seven’ workout on hard surface, you might want to add some exercises and make it a bit harder to keep the recovery time down. Here are a few examples of exercises you could add:

• 7 V-ups
• 7 squat jumps

You can make this workout as hard or as easy as you like and you can keep it challenging, but make sure that you don’t compromise on good form.