The 777 Total Gym Summer Sizzle Challenge
7 Moves • 7 Days a Week • Build to 7 Rounds
Maria Sollon, MS, CSCS, PES
Summer has a rhythm of its own and sometimes, that rhythm doesn’t include your usual workout. Longer days, hotter temperatures, spontaneous plans… it’s easy for fitness routines to slide.
But here’s the reality: your body still craves movement, even in the heat. In fact, keeping your muscles active daily is the secret to feeling energized, not sluggish, during the sizzling heat of summer.
That’s where the 777 Total Gym Summer Sizzle Challenge comes in; a no-excuses formula designed to keep you moving, build strength, and maintain consistency all season long—without spending hours working out or overthinking your routine.
7 exercises. 7 days a week. Build up to 7 rounds.
Simple. Smart. And yes… still sweaty (but the good kind).
Why the 777 Challenge Works
It’s called 777 for a reason:
- 7 seamless exercises that target your entire body
- 7 days a week—because daily movement matters
- Up to 7 rounds—build stamina by adding one round each day
Summer’s heat and hectic pace won’t slow you down. This challenge adapts to your schedule and keeps you moving, no matter what.
Here’s what makes it so effective:
- Short and Sweet: Each round takes just a few minutes, making it easy to fit in—even on your busiest or hottest days.
- Progressive and Scalable: Start with one round and add a round each day, gradually challenging your muscles without overwhelming you.
- Full-Body Activation: The seven exercises engage all major muscle groups, promoting balanced strength and mobility.
- Consistency Over Intensity: It’s not about pushing to exhaustion every day—it’s about moving daily to keep your muscles engaged, your metabolism active, and your energy steady.
Whether you’re new to Total Gym or a seasoned pro, this challenge offers a smart, manageable way to stay on track all summer long!
How to Do the 777 Challenge
Setup
Low-Medium incline based on your strength level. Adjust incline as needed to keep your muscles challenged.
Circuit Flow
Perform the 7 exercises in circuit format, doing each exercise one after the other with little to no rest. Follow the order listed to maintain a seamless flow on your Total Gym.
Reps and Rounds
Complete 7 slow, controlled reps of each exercise. This sequence of all 7 exercises equals one round. Each round takes about 3 to 4 minutes, depending on your pace.
Daily Progression
- Day 1: Complete 1 round.
- Day 2: Complete 2 rounds.
- Keep adding one round each day until you reach 7 rounds on Day 7.
NOTE: If you’re short on time, doing just 1 or 2 rounds still counts. Consistency matters more than perfection!
Quick Tips
- Move slowly and deliberately, aiming for an 8-count pace per rep while focusing on form and control.
- Rest briefly between exercises and rounds as needed.
- Keep a daily log of your workouts and note how your body feels to stay on track so you can adjust as necessary.
Exercise Flow
- Surfer Row
- Targets: Back, core
- How: Kneel on Glideboard facing the vertical column with cables in hands and arms extended. Press hands into the cables and sweep them towards the hips while simultaneously articulating the spine up into extension. Pause at the top range of motion, then return by articulating the spine in reverse to reset and repeat.
- Tip: Move slowly with control to utilize your spines mobility. Modify by a seated position if the knees are more comfortable.
- Bicep Curls (seated or kneeling)
- Targets: Biceps
- How: Sit or kneel on the Glideboard facing the vertical column holding the cables in hands and arms positioned parallel to each other. Curl the handles toward shoulders while maintaining the parallel arm position.
- Tip: Keep core engaged and control the lowering phase.
- Torso Rotation (Right/Left)
- Targets: Obliques, core
- How: Sit or kneel to one side of the Glideboard with one cable held in both hands. Rotate your torso away from the vertical column while keeping hips square and stable.
- Tip: Rotate from the waist, not by pulling the arms, and avoid using momentum.
- Chest Fly
- Targets: Chest, shoulders
- How: Sit tall on the Glideboard facing away from the vertical column with cables in each hand. Keep arms slightly bent as you bring handles in front of the chest in a hug-like motion.
- Tip: Keep shoulders down and core tight throughout.
- Tricep Extension Bridge
- Targets: Triceps, glutes, hamstrings
- How: Lie supine on the Glideboard with the cables in each hand and knees bent. Extend arms out from chest and lift hips into a bridge position. Maintain the bridge while bending and extending the arms for tricep extensions.
- Tip: Activate glutes and keep hips lifted to form a straight line from knees to shoulders. Modify by keeping spine on the Glideboard and just performing the tricep extensions.
* Disconnect cables, lower incline *
- Reverse Lunge (Right/Left)
- Targets: Legs, glutes
- How: Stand at the bottom of the Glideboard and face away from the vertical column. Stand on one leg and place the other on the bottom of the Glideboard. Slowly lower into a lunge to assume 90 degrees of both legs. Repeat reps on both sides.
- Tip: Keep chest lifted, weight placement on front heel, and eyes focused for balance.
- Hi-Low Plank
- Targets: Core, shoulders
- How: Hold a plank for 7 seconds on hands, then lower into a forearm plank and hold 7 seconds. Alternate a full plank and a forearm plank aiming to keep legs extended without dropping knees until reps are complete.
- Tip: Engage core, avoid letting hips sag to maintain a straight line of the body. Modify by keeping 1 or both knees on glide board.
Ready to Feel the Summer Sizzle?
The 777 Total Gym Summer Sizzle Challenge keeps you moving, building strength, and consistent, all without long workouts or heat stress. Whether you’re new or experienced, this plan can fit your pace.
Show up, do the work, and build your rounds. Your summer energy depends on it.
Take the challenge and tag me @groovysweat … I want to see your progress!
Bonus: Follow along with me on YouTube for extra motivation and guided workouts:
See you on the Total Gym!
Maria
@GROOVYSWEAT
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