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Here you will find 4 of the best TPW™ workouts you can do in just 7 minutes!
Whether you want to work your core or just need a whole body workout to do when you
don't have time for the gym, we've got everything you need right here...


Protein Truffles

Abs Abs Abs!

30 crunches

20 v-ups

30 seconds plank hold

20 v-ups

30 crunches

1 minute rest

Repeat x 2!

Protein Truffles

Entire Body Blast

50 Tricep Dips

40 Alternating Jumping Lunges

40 Squats (with 2 second hold at the bottom)

30 Burpees

30 Press Ups (with 2 second hold at the top)

10 Tuck Jumps

Protein Truffles


For 7 minutes, repeat the following, only resting (if needed) after the plank hold:

7 burpees

7 pressups

7 deadlifts

25 second plank hold

Protein Truffles

Sprint Time!

Sprint 400m

Jog 200m

Sprint 200m

Jog 100m

Sprint 100m

Jog 50m

Sprint 50m

Rest 1 minute

Go back up, starting with the 50m sprint



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