7 Minute Workout:

7 Minutes - if nothing else, give 7 minutes.

The following is a 7 minute workout (two actually), one contemplates access to equipment the other none is required.  This is an intense workout designed for use when you're in a pinch, desperate for time and equally desperate for a workout.  This is not designed to supplant your routine training sessions.

7-Minute A - No Equipment:
Perform 30 seconds of each activity
Rest as little as needed between activities

1.  Prisoner Squat
2.  Abdominal Crunches
3.  Hip Thrusts
4.  Pushups
5.  Reverse Lunges
6.  Plank
7.  Wall-Sit
8.  Russian Step-ups (30s/leg)
9.  Side Plank (30s/side)
10. High Knee Runs
11. Squat Thrusts
12.  Mountain Climbers

7-Minute B - Kettlebell, Dumbbells or Sandbag
Perform 30 seconds of each activity
Rest as little as needed between activities
1.  Kettlebell Swing (DB Swing, or Sandbag Clean)
2.  Prisoner Squat
3.  Pushups
4.  Bent-Over Row
5.  Reverse Lunges
6.  Plank
7.  Wall Sit
8.  Shoulder Press
9.  Russian Step-Up (30s/side)
10. Side Plank (30s/side)
11. Squat Thrusts
12. Mountain Climbers

When you're pinched for time - complete one circuit.  If you have more time, complete up to three.  Rest at least 2 minutes between each circuit. 

Leading From the Front...

Leading From the Front:  To show the way by going in advance.  An uncommon phrase, but not an unimportant phrase.  Not advice, but a mindset.

Too many of us fail at self-reflection, we fail to look at ourselves before we look at others.  We offer advice and judgment to others, without giving any thought of the same upon ourselves.  Of course, our friends, family, and co-workers may seek our advice, our trusted counsel and guidance.  Of course, we should oblige their request, listen intently and provide as truly an objective reply as is possible.  We should not dole out advice without request, we should not judge others more harshly than we judge ourselves.  Yes, I recognize how preachy and sanctimonious the preceding sounds, allow me to develop some context.

The morning of July 4 I went to the gym.  Lately I've stopped wearing ear phones, replacing the music with the sounds of the gym and my own thoughts.  That morning, I overheard a nasty conversation between two other male members, lamenting the outfit choices of a few overweight female members.  Neither of these men were physically fit (objectively or subjectively), the older one extremely overweight, the younger one fast on his way.   This, in and of itself, is nothing unusual at a gym.  But it gets better...

The older one explained to the younger one that he is a "Strength and Conditioning Specialist", and the workout they were about to begin was specially developed for athletes, such as himself.  Off  they went to perform:  Squats on their toes, dead-lifts with rounded backs, and kettlebell "snatches" that defy all reasonable explanation.  Bottom line - this "Specialist" was clearly self-titled.  For three reasons he didn't Lead From the Front:  He was not physically fit, he was not well educated, and he believed himself superior to others of similar physical appearance.

I've been waiting for this perfect tri-fecta, any one component enough for someone to fail at Leading From the Front.  Everyday I see highly educated trainers, who don't train themselves with intensity, are overweight, or lazy.  Everyday I see physically fit trainers without an ounce of education. Everyday I see highly educated, physically fit trainers casting judgement on others in the gym.  Not until July 4 did I see an overweight, uneducated, judgmental "trainer".  Not only did he Fail to Lead From the Front...he's showing others that it's OK, and acceptable.  It's not.  

Give advice on something you know about, but only if you take it yourself.  Help others when they ask for it, not when you believe they need it.  Cast no judgement on others, under any circumstance.  These are difficult, even for the healthiest, most confident, most secure of us.  But, try.  Lead From the Front.  Show others the way after you've already gone.

When you're looking to change your life, consider from whom you seek advice.  Consider their experiences and backgrounds and preconceptions.  You need experts, plenty of them for plenty of issues, but choose your experts wisely.  Don't choose an accountant who declared bankruptcy, don't choose a mechanic who doesn't drive a car, and don't choose a trainer who doesn't train hard...both him- or herself, and you.