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7 Minute Workout Challenge
By Fitness Guide Inc
Open iTunes to buy and download apps.
The "7 Minute Workout" is a research-backed workout program that has become an international hit!
Published in the leading research journal ACSM, and then popularized by the NYT, the "7 Minute Workout" is simple but effective.
Researchers have selected 12 exercises that are performed for 30 seconds with 10 second rest intervals. This high-intensity training with little rest results in higher daily metabolism and is the equivalent of working out for over an hour - for only slightly longer than 7 minutes.
The best part? The exercises are simple to perform, do not require any equipment, and therefore, can be done anywhere! NO MORE EXCUSES.
This app takes this research-proven workout and guides you through the process. Further, it tracks your results, and makes it fun by allowing you to unlock rewards as you continue working out.
App features include:
- stunning design
- both male and female trainers that guide you by video, audio, image and text
- all content is INCLUDED (no additional charges, and no need for internet connectivity)
- track your weight with our weight tracker
- track your activity with our activity calendar
- workout and unlock various achievements
- support for Apple Watch
We are dedicated fitness professionals and app developers. We strive to make the highest quality products - if you have any suggestions, feel free to contact us. Our apps are regularly updated at no charge.
What's New in Version 1.5
Our latest update introduces many new features including Apple Watch support! If you love using our app, please write us a review on iTunes - our small team LOVES reading what you have to say!
This update brings a slew of improvements:
- new achievement awards to encourage you along your fitness journey
- new bonus exercise pack in case you want to change things up
- Apple watch support
- all images and videos have been remade to improve their quality
- fixed a bug with the workout alarm that would cause the app to crash for some
- fixed various text localization errors
- support for Swedish audio
- you can now reset all of the content and settings
- various design changes
We strive to make the highest quality apps we can for our customers. We feel that's why customers have made us the top selling fitness app internationally for 2 years running! Thank you! If you have a moment, please, leave us a review on iTunes to encourage others to join the team.
iPhone Screenshot
Apple Watch
Customer Reviews
Thankyou so much
I started using this app when I was a chubby (fat) 14 year old. After using this app for almost 2 years I can safely say that this app is the best workout app available. Not only does this workout trim fat but also tones the body. This workout app has toned and tightened my abdominals and pecs. The app is for weight loss and muscle build. I have changed certain parts of the workout to suit my target areas but 80% of the exercises are the best for their targeted areas.
Great for mums
I love this app. I have been wanting to get fitter but have always found reasons why exercise is too hard. Even with 4 little kids at home, I can get a workout done at home in a short time. I've for more energy and and feeling fitter already. 7 minutes is not too intimidating to start with when it's truly been years since you've done any exercise.
Thank you so much!
I've been using this for under a week and although I can't report any huge weight loss, my body image has improved so much. I feel better about my body because I found something I can do (and keep doing) that actually helps!
Customers Also Bought
- $4.49
- Category: Health & Fitness
- Updated: 20 April 2015
- Version: 1.5
- Size: 79.4 MB
- Apple Watch: Yes
- Languages: English, Danish, Dutch, French, German, Italian, Japanese, Korean, Norwegian, Portuguese, Russian, Spanish, Swedish, Thai, Traditional Chinese, Turkish, Vietnamese
- Seller: Ariyana Felfeli
- © 2013 Fitness Guide
Compatibility: Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch.
Top In-App Purchases
- Bonus Workout Pack 1$2.99
- Bonus Workout Pack 2$2.99
- Bonus Workout Pack 3$1.49
- Bonus Workout Pack 1Free
- Bonus Workout Pack 2Free
- Bonus Workout Pack 4$2.99
- Bonus Workout Pack 3Free
- Bonus Workout Pack 4Free


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ALTAMIR is a private equity and venture capital company. It invests in retail and consumer, media, information technology, telecommunications, healthcare,...
Innodata (NASDAQ: INOD) provides services, products and solutions that our clients use to create, manage and distribute digital information. In...
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Investor Relations
207 Goode Avenue
Glendale , CA 91203
United States
SIC Code: 2759

subset: commoncrawl


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Find boats to sail on and apply for positions.
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© Boating Networks Ltd 2016


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What's Happening at Wonderland
May Events Calendar
With May comes many great events at Wonderland!
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See the poster below for more details.
Upcoming Events
Dou-la-la Palooza
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Super Awesome Party Expo
Join us Saturday,October 15th from 10am to 4pm for a Super Awesome Party Expo at Wonderland of the Americas, 4522 Fredericksburg Rd! Everything you need to plan your party all in one place! This event will be FREE to the public! Games, prizes, entertainment on stage throughout the day. Costumes are encouraged VENDOR INFO: * Regular Vendor Spot: $30 * Non-profit:...
Wonderland of the Americas is one of the most unique San Antonio shopping malls.
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We are also home to Wonderland Medical Center which offers patients professional healthcare practitioners like family doctors, dentists and orthodontists.
Connect with us….there's always something going on at Wonderland of the Americas mall!


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Persona Wood Fired Pizzeria
We craft an authentic wood fired pizza with imported flour from Naples, Italy. Order Online!
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The Campus Facilities Planning Committee, with the assistance of Walker Parking Consultants, gained an understanding of current campus parking demands and dynamics, true costs of providing parking and transportation services on campus, and the implications of supply and demand mangement strategies. Read more to see the full report.
Students! Get or renew your passport immediately if you plan on enrolling in a Jan Term 2017 Travel course. Passport processing times are very long this year. Don't wait until you're enrolled. Jan Term Travel students must have a valid passport by November 1st, and it must be valied through July 2017. Here's how to apply for a passport. The Canyon and Walnut Creek post offices also offer passport services.
Beginning Monday, May 9, 2016 a majority of Dante first floor classrooms will be open from 9 p.m. until 5 a.m. for finals. No reservations required.
Ethnic Studies is now a Major. Come celebrate this milestone for SMC!
Take part in our campaing to install more water hydration stations across central campus. We already have saved the need for 10,000+ water bottles!
Co-sponsors: Departments of Art + Art History Department and Communication, the Counseling Department Graduate Programs, Kalmanovitz School of Education and the Lac
Do you love working with kids? Find science fascinating? The Science Club has organized a series of hands-on "weather exploration" workshops for elementary school students on May 4 and May 6. Volunteers will be needed from about 7:30am to noon, so if you can work for any part of that time period, your help would be greatly appreciated. All are more than welcome to volunteer. Please contact me if you are interested and/or want more info.


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President of NAACP Talbot County Branch Richard Potter, President
Talbot Partnership
8 Goldsborough Street Suite 203
Easton, Maryland 21601
United States
Talbot Partnership is the only organization in Talbot County dedicated solely to mobilizing the community on issues pertaining to substance abuse prevention. Partnership was formed in 1991, funded initially by a five-year grant from the Federal Center for ... more
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Bluffdale News
Local news for Bluffdale, UT continually updated from thousands of sources on the web.
Jordan School District proposes $245M bond for 6 new schools
Tuesday May 10 | Deseret News | Comment?
Canal overflows, floods three homes in Bluffdale due to debris
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Updated: Fri May 27, 2016 11:42 am
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Photo SpecialTop 5 YouTube Tributes to Lady Gaga and Beyoncé's 'Telephone'
From guys in uniform to guys in drag, the divas' 'Telephone' is ringing off the hook
Updated: Friday Apr 30, 2010 | 03:20 PM EDT By: Aaron Parsley
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Simon Cowell American Idol Virginia Tech Controversy 4/18/07
Simon explains why he rolled his eyes when Chris Richardson made a comment about the Virginia Tech incident.
By: smartt | Comments: 6 | Views: 22458 | Votes: 0 | Shared: 0
Leaked: Apr-20-2007 in Arts and Entertainment
Simon Cowell's Eye Roll After Virginia Tech Comment.
Simon Cowell's Eye Roll After Virginia Tech Comment.
By: smartt | Comments: 7 | Views: 28750 | Votes: 0 | Shared: 0
Leaked: Apr-20-2007 in Other Entertainment
Peep Hole Camera View Of VA Tech Massacre
Students record activity through peep hole of the dorms. VA Tech Massacre
By: AlreadyKnownAs | Comments: 17 | Views: 40460 | Votes: 0 | Shared: 2
Leaked: Apr-18-2007 in News
Students taking cover during the VA Tech rampage...
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Leaked: Apr-18-2007 in News
Shooting on the Virginia Tech campus
This video documents various aspects of the shooting on the Virginia Tech campus yesterday
By: dwencl | Comments: 104 | Views: 119224 | Votes: 0 | Shared: 5
Leaked: Apr-18-2007 in News
[Uncut] No Comment Virginia Tech Massacre
At least 33 people, including the suspected gunman, were killed in a shooting rampage at Virginia Tech university. WASHINGTON (Reuters) - Virginia Tech students described the mayhem on campus on Mo
By: dwencl | Comments: 49 | Views: 91204 | Votes: 0 | Shared: 1
Leaked: Apr-17-2007 in News
Virginia Tech Shooting Sounds- Cell Phone Video
Shocking news from Virginia Tech, where at least 21 are dead following a shooting rampage this morning. The gunman is dead, according to university police chief Wendell Flinchum, who said that some of
By: Mike_19121 | Comments: 17 | Views: 274429 | Votes: 1 | Shared: 20
Leaked: Apr-16-2007 in Other
Cell Phone Footage Of Virginia Tech Massacre
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Leaked: Apr-16-2007 in News
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Location: United States | Leaked: Jan-16-2016 in Other
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US Soldiers Training On Ultra Hi-tech VR Gunfighter Gymnasium
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Location: Hoffman, North Carolina, United States | Leaked: Sep-4-2015 in Weapons
Cutting Edge vs Trusted Tech: F-35 & F-16 Fly Side-by-side, Break-off
F-35 Lightning II & F-16 Viper flying side-by-side. Credits: Staff Sgt. Cody Griffith
By: 2Crazy4U | Comments: 15 | Views: 1184 | Votes: 2 | Shared: 0
Location: United States | Leaked: Aug-16-2015 in Weapons, Vehicles
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|Boxing Champions | Boxing Schedule | Boxing Video | Boxing History | Pound For Pound | Lounge | The Wire | Arcade
Undisputed Champion
Join Date: Aug 2010
Location: Chicago
Posts: 2,395
Quoted: 0 Post(s)
Rep Power: 10
Points: 4,236,937.13
Bank: 0.00
Total Points: 4,236,937.13
I Hold Lucian Bute In VERY High Regard!
I feel Bute is a real world class operator. While I agree his oposistion hasnt been great. His record & title reign is still impressive. I feel given the chance he would prove how good he is.
He is a slick clever fighter, with KO power & precision. 29-0(24). 8 title defences.
I also feels he lays a beaten on Carl Froch
Undisputed Champion
Join Date: Feb 2010
Posts: 1,885
Quoted: 13 Post(s)
Rep Power: 13
Points: 11,198,809.19
Bank: 0.00
Total Points: 11,198,809.19
He also chooses not to shave his hairy chest, I can respect that.
Undisputed Champion
Join Date: Mar 2011
Location: Canada
Posts: 1,387
Quoted: 0 Post(s)
Rep Power: 8
Points: 18,680.40
Bank: 148,888.96
Total Points: 167,569.36
Bute is in his prime now and has been looking deadly for some time.
This fight vs Johnson will be outstanding. Bute vs Froch or Ward will be even more so. The future looks bright at 168.
Ph.D in the Sweet Science
Join Date: Oct 2009
Posts: 20,422
Quoted: 2334 Post(s)
Rep Power: 65
Points: 20,030.55
Bank: 19,268,543,156,677,103,616.00
Total Points: 19,268,543,156,677,124,096.00
Peter Quillin beat Jesse Brinkley faster than Bute did.....do you hold Quillin in high regard too or no?
Undisputed Champion
Join Date: Aug 2010
Location: Chicago
Posts: 2,395
Quoted: 0 Post(s)
Rep Power: 10
Points: 4,236,937.13
Bank: 0.00
Total Points: 4,236,937.13
That type of maths is pointless......
Join Date: Nov 2008
Location: Seattle
Posts: 5,388
Quoted: 105 Post(s)
Rep Power: 18
Points: 8,746,408,065,831.92
Bank: 6,881,452,640,124.99
Total Points: 15,627,860,705,956.92
Would you say that Johnson is the best competition he's faced thus far?
I'll be rooting for Glen, but expect Bute to win.
King of Aesthetics
Join Date: May 2011
Location: Bucharest
Posts: 5,083
Quoted: 32 Post(s)
Rep Power: 19
Points: 5,200,337,133.27
Bank: 3,945,396,200,708,400.50
Total Points: 3,945,401,401,045,534.00
bute is the real deal, haters can sit down
slick fighter and the best smw atm.
I LOVE Euro Fighters!!
Join Date: Jul 2005
Location: Austin, TX
Age: 34
Posts: 21,108
Quoted: 3 Post(s)
Rep Power: 88
Points: 9,024,867.12
Bank: 10,190,199,432,506.48
Total Points: 10,190,208,457,373.60
If the ref wasn't on Bute's side and didn't award him the first Andrade fight would people say such things about a guy who was KTFO by a guy who has never won a World Title?
Bute's resume is sad. It's littered with guys whose best days were at Middleweight and the common thread is that he has never fought guys who were anything other than face first sluggers. It's ridiculous to have 8 defenses and never face a legit boxer, which is exactly what he has accomplished.
I doubt he will be willing to leave Montreal to fight the S6 winner, and the onus should be on him to do so. He will say he is willing to fight in the US, but when it comes down to it he will say sh*t like "we can sell more tickets in Canada eh?"
Undisputed Champion
Join Date: Sep 2009
Location: Denmark
Posts: 3,562
Quoted: 0 Post(s)
Rep Power: 14
Points: 13,578.11
Bank: 34,819,397,290.58
Total Points: 34,819,410,868.69
Bute wins by a wide margin
Join Date: May 2007
Posts: 6,435
Quoted: 0 Post(s)
Rep Power: 0
Points: 102,214,180.12
Bank: 151,374,525.33
Total Points: 253,588,705.46
nobody sells tickets like Bute does at 168-175
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Hiker talks of year in Iran prison
NEW YORK — Her 410 days of solitary confinement in an Iranian prison were mostly cramped quarters and endless monotony, but Sarah Shourd chooses to savor the few moments of joy: a proposal from her boyfriend and a birthday celebration complete with a chocolate cake.
Shourd, her boyfriend Shane Bauer and their friend Josh Fattal were captured in 2009 while hiking near the Iran-Iraq border. Shourd talked about her experiences Thursday with The Associated Press in one of her first interviews since her release on Sept. 14 after officials in Oman mediated bail.
One of her happiest days, she said, was the celebration of her 32nd birthday last month. Somehow the men, who remain in Tehran's notorious Evin Prison, had persuaded a guard into bringing her the cake and even found a way to give her a whiff of liberty.
They talked her through a whole imaginary day that they called a "freedom walk" — from waking up and having pancakes, to going to a lake, then walking to her mother's apartment. When they came to the part of their story where the apartment door opened, Bauer and Fattal spun Shourd around.
"They had brought all the pictures we had of our family and put them on these boxes, so everyone was there, and it was a surprise party. It was beautiful," she said, her voice catching. "I cried."
But most days in prison were far more monotonous — or terrifying.
She recalled how the three made a vow while blindfolded in a prison van shortly after their capture: If they were separated, they would go on hunger strike until they were reunited.
Shourd starved herself for four days, lying alone in her cell and growing weaker. In prison, she kept reviewing her last day of freedom. What could they have done differently? What if, when they asked a tea vendor near a waterfall for advice on a hiking path, they had gone another way?
On the fourth day, the hikers were reunited for five minutes. Shourd began eating again, but their captivity was just beginning.
Alone in her cell, Shourd began going over multiplication tables in her head. It was the only way she could keep out thoughts of her mother. Of whether she knew where her daughter was. Of how worried she must be. Of whether they would see each other again.
If she thought of her mother, she began to fall apart, Shourd recalled.
"I just had to be sure that I was strong when I went into the interrogation room because I wanted to make sure that I didn't, that they didn't manipulate me into saying anything that I didn't want to say," she said.
She wondered whether she'd be hurt. If suddenly the door might open and she'd be dragged away.
Instead, a few times a day, a female guard would come bearing layers of extra clothing and a blindfold, so when Shourd arrived at the interrogation room she couldn't see the faces of her questioners.
She was amazed at their "good cop, bad cop" approach, just like on TV shows back in the U.S.
They had her write down what felt like every detail of her life, from her childhood in Los Angeles to her time living with Bauer in Syria, where she taught English and Bauer, a native of Onamia, Minn., was a freelance journalist. Fattal, who grew up in Pennsylvania, had come to the Middle East to visit them.
Over two months, she wrote hundreds of pages, she said. When she would finish writing an answer to a question, an interrogator would tell her "this is not good enough" and tear up her words. She would write again, and again hear the pages tear.
"I would just write it the same every time," she said.
They questioned her about her e-mails and about her Skype contacts, looking for any indication she had intended to come to Iran.
Should says she'd been missing the green mountains of the U.S. after a year in Syria. She and Bauer had heard from friends that the lush lands of northern Iraq had been largely untouched by the war. So they and Fattal traveled to Ahmed Awa waterfall, where they found hundreds of Kurdish families eating at restaurants and camping.
The first indication they were near the Iran border was three hours into their hike when they met Iranian officials on a trail leading from the waterfall. By then, it was too late.
Shourd tried to resist her imprisonment at first. She constantly yelled, cried or begged her captors for a phone call. She was confined to her 10-foot-by-5-foot cell. At night, the bit of sunlight from the window would dim, but the lights stayed on.
Eventually, the interrogations ended. The two men were moved into a cell together. The three Americans were allowed to see each other, at first for 30 minutes each day, then for an hour, then for two.
The trio had local TV, including 15 minutes of English-language news every day. They received a bundle of letters from their parents and siblings about once a month. And they had books in English. Shourd read the Quran, using her basic Arabic to communicate haltingly with some Farsi-speaking guards about religion.
Shourd would spend all day saving up details to tell the other two. At first, the three went over what they called "reruns" — reviewing every memory of their lives in tremendous detail. When those ran out, they started to dream of the future and what they would do on the outside.
Some plans were bigger than others.
On one evening, Bauer asked Fattal to stay in their cell during their allotted time outdoors, so that the couple could have a moment alone.
The two sat on a rough wool mat, cockroaches skittering around them and dust filling the air. They held hands, and Bauer asked her to marry him. He made them engagement rings from two thin pieces of string.
"It's not what every person thinks of as romantic, but it was romantic for me," Shourd said.
And now, she is back on the outside, appearing on "The Oprah Winfrey Show," preparing for a tour of TV studios, a bit of string tied around her finger.
She feels some guilt, she said, but she pushes that aside. She learned in prison how to ignore negative emotions.
She thinks of the men, of the strong, supportive faces they put on when they learned only she would leave. She still doesn't know who paid her $500,000 bail, though she said an Omani official told her of an Iranian citizen who attempted to mortgage his home to pay it.
Iranian President Mahmoud Ahmadinejad has told the AP that he hopes Bauer and Fattal would be able to provide evidence that "they had no ill intention in crossing the border" so that they can be released. Iran has issued espionage-related indictments against the three of them, which could bring trials for the two men and proceedings in absentia for Shourd, although she says she hasn't ruled out returning to face trial.
She wants the world to see Bauer and Fattal, who are passing long days in a cramped space not much larger than a towel.
Shourd said they exercised to stay sane. There were days she would force herself to run or do jumping jacks despite the tears streaming down her face.
The men got even more inventive. They would lift their beds. They would stockpile water bottles, fill them with water, pile them into bags and lift them. They were intent on staying strong.
Part of her wishes she were still with them. Out here she can't protect them. She doesn't know that the books are still available or whether the guards are still being kind.
"The only thing that gives my freedom meaning is that I have this work to do, because honestly if I felt like there was nothing to do out here, if I wasn't needed in so many ways, I would have rather stayed with them," she said.
But out here, she can be their voice. She can do her best to make sure the world doesn't forget. She will be tireless, she said.
And until they're at her side, "my life will not resume."
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Bring a buddy.4.50 / 5.00 6,650 Views
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August 18, 2013
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