7WCT - Week 7

  1. Lunge Jumps
  2. Crunches
  3. Squat to 4 High Knees
  4. Raised Leg Crunches
  5. High Knees Punch Up
  6. V Crunch
  7. 90 Degree Squat Jumps
  8. Bicycles
  1. Mountain Climbers
  2. Heel Taps
  3. Full Star Jumps
  4. Plank Up Downs
  5. Sprawls
  6. Hand to Foot Crunches
  7. Squat Jumps
  8. Straight Leg Raises
  1. Chest to floor burpee
  2. Speed skaters
  3. Predator jacks
  4. Press ups
  5. High knees punch up
  1. Hot sauce burpee
  2. Boxer shuffle
  3. Single cross over to squat
  4. Plank jacks
  5. Lunge jumps
  1. Knee slam burpee
  2. Frog squats
  3. Jumping jacks
  4. Plank ups
  5. Low squat pulse jump
  1. 90 degree squat jumps
  2. Single arm plank jacks
  3. Running man lunge jumps
  4. Bear crawl
  5. Quick feet in and out
  1. Burpee surfs
  2. Double cross over to squat
  3. Reach out press up
  4. Knee slam shuffle
  5. Sprawls
  1. Full star jumps
  2. Bear plank ups
  3. High knees
  4. Toe tap sprinter jump
  5. Open body twist
  1. 180 degree squat jumps
  2. Mountain climbers
  3. 10 high knees 2 tucks
  4. Speed skaters to quick feet
  5. Inchworm jump
  1. Half burpee jack jump
  2. Side step frog squat
  3. Reverse plank knee up
  4. Squat jump to walk back
  5. Double mountain climbers
  1. Sprint on spot punch out
  2. Punch jack squats
  3. Footwork switch
  1. Jab upper hook cross
  2. 4 Lunge Jump to Punch Out
  3. Body body hook hook
  1. Uppercut knees up
  2. High knees to burpee
  3. Jab cross hook slip slip
  1. Jab jab cross
  2. Jab cross slide
  3. Jab cross upper upper
  1. Knee slams
  2. Rhythm skipping
  3. Punch out slide
  1. Crunch punch
  2. Bear crawl punch and kick
  3. Press up punch out
  1. Mountain climbers
  2. Punch out skaters
  3. Under rope uppercut
  1. Hook hook slip slip
  2. Knees up skipping
  3. Inchworm punch out/li>
  1. Squat jump punch out
  2. Jab cross elbow elbow
  3. Jab upper cross
  1. Lunge jump punch out
  2. Jab cross hook slip slip body
  3. Punch out
  1. Knees up punch out
  2. Under rope uppercuts
  3. Boxer burpees
  1. Squat hold punch out
  2. Forward and back skips
  3. Kick outs
  1. Press up
  2. High knee jacks
  3. Knee slam to burpee
  4. Open body twist
  5. Sprawls
  1. Single arm plank jack
  2. Squat jump jump back
  3. Boxer shuffle
  4. Hot sauce burpee
  5. Single leg donkey kick
  1. Shoot throughs
  2. Curtsey lunge knee drive
  3. Knees up punch out
  4. Single arm burpees
  5. Mountain climbers
  1. Running man lunge jump
  2. Squat pop twist
  3. Kneel up knee drive
  4. Inchworm tucks
  5. Reverse plank knee up
  1. Low walk twist
  2. 180 degree squat jumps
  3. High knees
  4. Cross body mountain climbers
  5. Half burpee squat pulse



Well done on making it to the final day of the Christmas Trimmings plan! Enjoy your last workout with us before taking some well earned time off to relax and enjoy yourselves. We have something very special launching in the New Year which is the next evolution of Train Wright, and we can wait! But for now we just want to say a huge thank you to all the Train Wright fam, you have made 2020 an unbelieveable year for us and we really hope you have the merriest Christmas and the happiest New Year!
Love, Mark, Josh and the Train Wright Team.