Inspired by the famous Scientific 7-Minute Workout, this 20-minute full-body workout puts my Lift + Lymph™ twist on the classic! We’ll alternate effective bodyweight strength exercises with feel-good lymphatic and fascia flow movements to build strength, improve mobility and circulation, release tension, and leave you feeling energized, not depleted. No weights needed—just a sturdy chair or bench and an optional mat.
💛 Join EatMoveRest Club
Fitness programs, recipes, meal plans, challenges, and a supportive community. Annual Members: Save 52% with code LOCKEDIN.
https://EatMoveRest.com/club
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
DO WHAT MOVES YOU!⚡️
Erin
🔗 Helpful Links:
🚀 Work w/ me: https://bit.ly/EMR-Mastermind
🍏 Join us on our main channel @EatMoveRest for recipes, grocery hauls, family vlogs & more
👋 Follow & DM me to say hi on Instagram: https://instagram.com/ErinStanczyk
📚 Grab my cookbook: https://EatMoveRestt.com/book
WORKOUT FORMAT:
Bodyweight • Sturdy chair or bench • Optional mat
45 sec Strength + 45 sec Lymph & Fascia Flow • 2 Rounds
Warmup:
• 60 sec Cross Reaches
Workout:
• Jumping Jacks
• Breath of Joy
• Wall Sit
• Hip Switches
• Push-Ups
• Body Waves
• Crunches
• Alternating Arm Swings
• Chair Step-Ups
• Chest Openers
• Squats
• Upright Trunk Twists
• Chair Tricep Dips
• March + Knee Slaps
• Plank Hold
• Dead Arm + Armpit Slaps
• High Knees
• Zen Swings
• Reverse Lunges
• Cross Twist
• Push-Up + Twist
• Pliés
• Side Plank (switch halfway)
• Trunk Twists
Cooldown:
• 30 sec Body Bounces
• 30 sec Full-Body Shake Out
#Scientific7MinuteWorkout #20minuteworkout #LymphaticDrainage #FullBodyWorkout #BodyweightWorkout #LymphaticFlow #MoveWithErin
💛 Join EatMoveRest Club
Fitness programs, recipes, meal plans, challenges, and a supportive community. Annual Members: Save 52% with code LOCKEDIN.
https://EatMoveRest.com/club
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
DO WHAT MOVES YOU!⚡️
Erin
🔗 Helpful Links:
🚀 Work w/ me: https://bit.ly/EMR-Mastermind
🍏 Join us on our main channel @EatMoveRest for recipes, grocery hauls, family vlogs & more
👋 Follow & DM me to say hi on Instagram: https://instagram.com/ErinStanczyk
📚 Grab my cookbook: https://EatMoveRestt.com/book
WORKOUT FORMAT:
Bodyweight • Sturdy chair or bench • Optional mat
45 sec Strength + 45 sec Lymph & Fascia Flow • 2 Rounds
Warmup:
• 60 sec Cross Reaches
Workout:
• Jumping Jacks
• Breath of Joy
• Wall Sit
• Hip Switches
• Push-Ups
• Body Waves
• Crunches
• Alternating Arm Swings
• Chair Step-Ups
• Chest Openers
• Squats
• Upright Trunk Twists
• Chair Tricep Dips
• March + Knee Slaps
• Plank Hold
• Dead Arm + Armpit Slaps
• High Knees
• Zen Swings
• Reverse Lunges
• Cross Twist
• Push-Up + Twist
• Pliés
• Side Plank (switch halfway)
• Trunk Twists
Cooldown:
• 30 sec Body Bounces
• 30 sec Full-Body Shake Out
#Scientific7MinuteWorkout #20minuteworkout #LymphaticDrainage #FullBodyWorkout #BodyweightWorkout #LymphaticFlow #MoveWithErin