7s Rugby Home Workout
July 19, 2010 | Posted by goonerrambke 
7s Circuit Training @ Home or in the gym 1 hour 15 minutes Warm Up Do the dynamic exercises but in place with a longer hold and only half as much. Perform each exercise for 30sec rest for 10sec. Water break between entire circuit 3 minutes (approx 10-12 min for entire circuit) Complete 4 Rounds of the circuit 1. Star Jumps 2. Bicycle Crunches (keep your shoulders up alternate side to side) 3. Clap Push Ups (not for time, do 15) 4. Single Leg Squat Touchdown (to foot) (Left) 5. Single Leg Squat Touchdown (to foot) (Right) 6. Push Ups X25 7. Supermans 8. Fast Punching (Shadow Boxing) 9. Front Planks (with alternating leg raises) 10. Side Planks (Left) (Earn a star by raising your Right Leg) 11. Side Planks (Right) (Earn a star by raising your Left Leg) 12. Squat Jumps 13. Wall Sit (no break between Wall Sits) 14. Wall Sit 15. Split Cycle Lunge Stretch at the end (calves, groin, hip flexor (Lunge, make sure pelvis is tilted forward), quads, chest, shoulders, and hips).
Categories: Home workout videos | 
Tags: home, Rugby, Workout | 
25 Comments »
@revent29 …I know a lot of beautiful girls who play rugby..
This workout is amazing. it helps me keep me in shape for rugby season. most of the moves my coach makes us do.
This work out is very helpful because it has some of the moves my coach makes us do at practices. Now since its the summer i can use this routine to keep me in top shape for next years season.
@jrodz02 try a dictionary
How many times a week do I have to do this workout??
whats the second song!?
no way she’s a rugby player, too pretty lol.
pause at 1:37 ….nice
shes smokkkking
Actually, dis is a wrkout dat can b done anytime. u dnt need to wait til u cnt get 2 da gym, or 4 wen its raining. I hav done dees wrkouts wit running together 4 da las 7 mnths and hav lost 65 lbs. I am a better athlete now dan wen i was 16.
Definitely will try this.
This workout is a workout that we do when we can’t get to the gym, and have no equipment and practice is rained out. Before you discount it’s effectiveness at least try it, all four rounds and go all out.
Most of the workouts help with explosiveness so it helps a bit
Who cares-she has a hot body.
great job!!!… how long, or how many repetition must i I do? please anwert me. graetings from argentina
Just like to say great video and great exericses!
A few questions though; would you advise doing this workout along with weight training? Like weight training a day then this workout the next day? How effective would you say this workout is in preparing for rugby?
Once again, thanks!
Click on the more info button on the right for list of exercises.
This is a really good video. I found a lot of these exercises in other websites and clips. But they should tell us what are the exercises names.
I would. LOL!
The first song is Modest Mouse …I cant remember the name but I think it’s ‘Float on’….just in case your not into Jay-Z. And great work-out…Hot bod.
4 times a week
Single leg squat with touchtown to opposite foot.
what is the move called she is doing at ~1:40?
I like it!! Great job girl, how many times a week wud you recommend doing this?
AWESOME video, fantastic shape. I wouldnt want to be the opponent against her in 7’s! hahaha