Shamrock Challenge: Lucky 7 Workout

Shamrock Challenge: Lucky 7 Workout

Maria Sollon, MS, CSCS, PES

Get Ready to Shake Your Shamrocks!

It’s time to put your luck and your strength to the test! This St. Patrick’s Day, take on the Lucky 7 Shamrock Workout, a fun and challenging Total Gym strength circuit designed to boost endurance, build strength, and get your energy flowing. With just seven exercises, three rounds, and a sprinkle of Irish grit, you’ll give your muscles the luck they need to feel unstoppable.

Are you up for the challenge?

The Lucky 7 Shamrock Workout

Challenge yourself with this strength-packed circuit that will test your stamina, power, and grit. Learn the moves and let your effort be as bold as your luck!

Challenge Directions:

• Dynamically warm-up with your own movements (3-5 min).
• Perform each exercise for 21 reps (because 21 is lucky!)
• Complete the circuit 3 times (because 3’s a charm!)
• Rest 1-2 minutes between rounds.
• Maintain a strong pace, focusing on control and form to maximize both strength and endurance.
• Adapt the exercises to challenge your strength! (modify, progress, change level, etc)
• Finish strong by concluding with your own stretches for muscle recovery (3-5 min).

Check out the video to see how these exercises are performed on your Total Gym. For an extra bonus, visit my YouTube Channel (@groovysweat) and let’s tackle the Shamrock Challenge together!

Total Gym Set Up: Squat Stand (SS), Cables, Medium Level

• SQUAT STAND CONNECTED *

1. Lucky Burpees
   • Cardio: elevates the heart rate and boosts endurance
   • Modify: Face vertical column
   • Advance: Face the base

2. Glute Press
   • Legs: develops lower body strength & power
   • Modify: Lie on side
   • Advanced: quadruped position

3. Squat Crunch + Plyo
   • Legs + Core: develops dynamic strength & coordination
   • Add a plyo hop for an extra challenge

* CONNECT CABLES *

4. Alternate Torso Twists
   • Core: challenges core balance
   • Use both cables
   • Modify: Seated position
   • Advanced: Kneel for more range of motion

5. Lat Pull Tricep Extension
   • Arms: develops posterior strength (back & triceps)

6. Chest Fly Crunch
   • Arms + Core: develops upper body strength & stamina (chest, shoulders, & core)

7. Clover Core Crushers
   • Core: stability and rotational strength, focusing on your obliques.
   • Modify: knees bent, smaller range of motion, head down
   • Advanced: straight legs, bigger range of motion

By the time you wrap up this challenge, you’ll be feeling stronger, more energized, and ready to celebrate like a champ. So grab your Total Gym, channel that Irish luck, and shake your shamrocks all the way to the finish!

Love & Luck Always,

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media