Today’s app we are putting through it’s paces is ‘Seven’, it’s available on iTunes and Google Play and we’re reviewing the following:

  • The FREE version
  • the strength upgrade for £1.49
  • and the upper body upgrade for £1.49

Essentially, it’s an app that designs you a 7 minute workout which includes 12 bodyweight exercises you can do at home or in the gym. The free version only comes with one 7 minute body weight workout aimed at the whole body, which is quite good, but will likely get boring which is why we bought two of the upgrades to see what they offered – and ultimately whether they were worth the cost.

FREE version: Review

When you open the app it’s easy to navigate and really obvious how to get started (which can’t be said of all fitness apps) It has 4 tabs on the bottom – Workout, Learn, Achievements and Track.

You start with the ‘workout’ tab and this brings up the below screen:


In the free version you are limited to the Full Body workout (see below)

The second option you have is how many circuits you do, which range from 1 to 5 and allow you to complete a longer workout by repeating the circuit several times, and then your final option (which is my absolute fave!:)) is your instructor.



You can select from the following:

  • Announcer
  • Drill Sergeant
  • Kung Fu master
  • Cheerleader
  • or hippy

Which I think is a great little feature as it gives the app character – and allows you to change it up. My current favourite is the drill sergeant as he’s so amusing but mean – and shouts things like “your phone ain’t gonna do the workout for you!’ and ‘you lack discipline’ and ‘Don’t ever give up’ as well as an aggressive 5 second countdown 🙂 If you need a slightly more supportive or friendly instructor any of the others will fit the bill.

The FREE full body workout contains these 12 exercises below which you perform for 30 seconds with a 10 second rest in between. (you choose how many times you repeat the circuit but each round should take 7 minutes)

  • Jumping Jacks
  • Wall sit
  • Push-ups
  • Crunches
  • Step-ups
  • Squats
  • Triceps dips
  • Plank
  • High knees running on the spot
  • Lunges
  • Push-ups with rotation
  • Side plank

Once you press START WORKOUT on the home page you get an animation demo and a countdown on the screen for each exercise which is a nice touch if you’re not 100% certain of any of the exercises.

This workout would be suitable for beginners but be warned it will get you out of breath (it’s only 7 minutes though and a good way to get started) and for those more advanced exercisers simply crank up the numbers of circuits you do to push yourselves and add some weights to intensify the workout.

VERDICT: Nothing earth shattering but nicely designed, fun and offers a half decent workout. The instructor commentary and in-built counter make it more fun than similar competitor apps – you can’t grumble for free.

It gets 4.5 stars out of 5 in the iTunes store and we agree it’s a great app to get you started with exercise that is convenient and fuss free! Worth a download – and a good idea if you work away from home a lot of struggle to find time for a full workout.



Upper body – Cost £1.49

We downloaded the upgrade option to unlock the Upper body circuit for £1.49 – you can see the exercises it gave below:

  • Chest Expanders                              Upper bodyUpper body 2
  • Overhead Presses
  • Triceps dips
  • Wind Mill
  • Side Push ups
  • Shoulder taps
  • Push-ups
  • Diamond Push-ups
  • Tricep lifts
  • Push-ups with rotation
  • T-Raises
  • Arm circles

Again, you complete each exercise for 30 seconds with a ten second rest in between. Like the FREE version it’s not earth shattering but it will get your heart racing and feels like a progression from the free full body workout. Not bad – but not great value in our opinion – though for every second month you stay in the 7 month challenge you unlock a new random workout. We think this would be better offered every month at the least.



Strength – Cost £1.49

We also downloaded the upgrade option to unlock the Strength circuit for £1.49 – you can see the exercises it gave below:


  • Squats
  • Downward dog push-ups
  • Push-ups
  • Crunches
  • Arm haulers
  • Side knee tucks
  • Wall Sit
  • Six inch Hold
  • Diamond Push-ups
  • Lateral Lunges
  • Hand Walkouts
  • Knee to nose

Of the two upgrades this one is my favourite for sure and is a right little heart rate raiser!














The 7 month challenge: Under the ‘Achievements’ section at the bottom you can see that ‘seven’ has a 7 month challenge with various ways of unlocking the additional workouts for free also, you get this screen and options with the free circuits as well as the paid for upgrades. We like this quirky way of keeping you motivated and you can select challenges in this screen such as ‘Hat-trick’ where it challenges you to workout 3 days in a row or ‘Circuit breaker’ which is a challenge to complete ten circuits in one day (phew!!)

There are also challenges such as ‘early bird’ challenging you to do a workout between 4 and 7 in the morning, ‘afternoon boost’ or ‘bedtime workout’

Overall verdict – I have to say I quite like Seven.




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