Four minute exercise program

Begin standing with your feet hip with apart, feet parallel, the weight of your body distributed evenly over the heals and ball of the foot.

In a good squat your butt goes backward as if sitting back into a chair. Your arms go forward to help with balance as you bend your knees. Perform 10 squats in rapid sequence, keeping your quadriceps engaged. Tin Soldier Upper Shoulders — Deltoids, triceps 90 degrees elevation of each arm.

Begin standing straight with arms at your sides. With arm extended straight, elevate to 90 degrees in front of you and then swiftly return to your side. Alternate left and right. Repeat 10 times each side. Snow Angel Back — Lats, traps, deltoids, rotator cuffs Jumping jack without the jump. Begin standing straight with your arms down, fists touching in front of your pelvis. Use a broad rotation, arms circle out to sides to elevate and touch fists over your head.

Circle back down to hit fists at the bottom. Repeat 10 times. Start with hands at prayer in front of your chest. Keep hands pressed hands together lightly as you extend above your head. Circle arms out to the sides to release before bringing back to prayer position. A group of crazy Canadians compared this 4-minute style of bodyweight training against 30 minutes of slow cardio, and found that the 4-minutes of bodyweight moves were:.

So skip the equipment, ditch the cardio, be safe, save money, and get amazing results with the Home Workout Revolution System. And YES, there are 10 beginner workouts. Our core muscles feel great and it reminds me to improve my posture. No extra travel time, no weights. Exercise 9 of Refer to program guidelines for instructions. Exercise 10 of Exercise 11 of Exercise 12 of Exercise 13 of Exercise 14 of Exercise 15 of Exercise 16 of Exercise 17 of Exercise 18 of Exercise 19 of Exercise 20 of Exercise 21 of Exercise 22 of Exercise 23 of Exercise 24 of Exercise 25 of Exercise 26 of Exercise 27 of Exercise 28 of Exercise 29 of Exercise 30 of Exercise 31 of Exercise 32 of