Flex Friday Workout: Luck O’ The Irish

Ok, I get that “lucky sevens” and “Irish luck” refer to two very distinct and separate forms of luck.  But just throw me a bone here; I’m trying to do a cute little workout thing, okay?

Small sets can be beneficial tools for building fitness using heavier weights.  For example, if you are plateauing by lifting 10-pound dumbbells 10 times, this workout would suggest you lift 12 or 15-pound dumbbells 7 times to try and “max out” your lift.

As always, progress only at the level you are comfortable with – and always make sure your form is mechanically correct (or ask a trainer to help!).  Do the best you can to make it through the workout staying strong, active, and motivated to finish.


Here’s the basic deal – you choose seven exercises (I chose these exercises based on efficiency – you work the upper and lower body as well as the core and cardio, using weights and body weight alternately), complete seven reps of each, and complete the whole set seven times – a total of 49 reps per exercise.  The exercises I chose are:


Don’t forget to warm up with 5-10 minutes of low-intensity cardio and finish with 5-10 minutes of targeted stretching and/or foam rolling.

Do you have a circuit or interval workout planned for next week?  Tell me about your burn!

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