7x7 Cool Down

7x7 Warm Up

7x7 is an intense workout and clients will welcome a nice cool down. Please use this template when practicing your cool down.

Heart Rate breath at least x3

  1. Inhale arms up
  2. Exhale arms by the side

Lower Body hold each of the following for 5-10 breaths

  1. Quad stretch
  2. Hamstring stretch
  3. Calf stretch
  4.  Glute stretch
  5. Forward fold

Twist once the groups heart rate is lowered you can take a twist

  • Either from a lunge
  • or forward fold

Upper body hold each of the following for 5-10 breaths

  1. T hold
  2. Tricep
  3. Chest expansion

End with a breath and applause




7x7 needs a full body warm up. Below are the buckets that trainers should include in every warm up. There is some room  for variation, but do be sure to give a full body warm up everytime!

Neck choose 1-2

  • Look side to side
  • Half circles
  • Side stretch with shoulder roll

Shoulders choose 1-2

  • Shoulder rolls (shoulders, elbows, arms)
  • Single arm swing front and back 
  • Swimmers

Spinal at least x3

  1. Inhale arms up
  2. Exhale forward fold
  3. Bend knees round to stand

Core + Shoulders choose 1-2

  • Pushup to side plank
  • Plank balance
  • Slow mountain climbers

Joints optional

If you have a wrist or ankle heavy class now is a good time to warm these joints.

Standing legs choose 1-2

This is a good place to mimic what is to come in class. Change based on your lower body focus for that class.

  • Tempo squats
  • Squats with knee circle
  • Squats with twist kick
  • Reverse lunges
  • Hip circles

Knee circles

----Explain circut - keep under 5 minutes, then move onto the cardio warm up----


30 seconds of three moves 1-2 times through. Keep it simple. Good options are

  • High Knees
  • Butt kicks
  • Jumping jack
  • Skaters