4-Minute Workout
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4-Minute Workout
LB posted a link somewhere to the 4-Minute Work. I can't find it at the moment, but it is incredible. Short, sweet and to the point. I have completed it once a day for the last several days and can feel a difference. The muscles in my arms and legs are pleasantly sore, and I have gained mobility in my knees. Oh, I saved it in my favorites! 4-Minute Workout My plan is to work up to three days a week as suggested. I like it because it is not complicated and I can actually do all the moves. If you are looking for movement, I encourage you to check it out.
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
Re: 4-Minute Workout
Thank you for the reminder, Shelley. I plan to add it to my day starting this weekend.
Pedidoc- Posts : 12801
Join date : 2017-11-30
Age : 62
Re: 4-Minute Workout
Thank you Shelly for creating a new link. Things always get buried.
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Narrowminded- Admin
- Posts : 13270
Join date : 2017-11-29
Re: 4-Minute Workout
I can't even remember now where you first told me about it. lol
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
Re: 4-Minute Workout
I got three sets of 3 reps in yesterday and so far two sets of 3 reps today. I am sure I will get the last set in before bedtime.
Pedidoc- Posts : 12801
Join date : 2017-11-30
Age : 62
Re: 4-Minute Workout
Good for you! I managed two today. I will continue to do two this week.
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
Re: 4-Minute Workout
I have to push myself to do the 3rd one.
Pedidoc- Posts : 12801
Join date : 2017-11-30
Age : 62
Re: 4-Minute Workout
ShelleyM wrote:I can't even remember now where you first told me about it. lol
In the Return To Primal - Support Group... https://primalforums.forumotion.com/t311p25-return-to-primal-support-group#21385
Lovebird wrote:You may want to check out this 4 minute workout for that: https://primalforums.forumotion.com/t148p25-what-was-your-workout-today#15715 Build it up slowly and you'll be amazed how quick it works!
And it still didn't get buried in that thread either (although it did in my journal), since the only post since was:
ShelleyM wrote:I watched and participated in the 4-Minute Workout video this morning. It gives me hope. I can move that much at least 2x a day. Thank you!
You're welcome. If you're serious about doing this 3 times a day, plan it. Nothing better to freshen your mind (and body) inbetween mental work than movement and/or play. We are all meant to move... not just M2M , and this is a good start. Don't forget to incorporate the Primal Blueprint Fitness... https://www.marksdailyapple.com/how-to-personalize-primal-blueprint-fitness/
http://www.crossfitpraha.com/wp-content/uploads/2010/10/Primal_Blueprint_Fitness_eBook.pdf
Lovebird- Posts : 2164
Join date : 2017-12-07
Re: 4-Minute Workout
I agree with the planning. I actually put it in my calendar and do the first set while the dogs are eating breakfast.
Pedidoc- Posts : 12801
Join date : 2017-11-30
Age : 62
Re: 4-Minute Workout
The third one of the set or the third one of the day?Pedi wrote:I have to push myself to do the 3rd one.
I tie mine to other routine habits. I do the morning one while I wait for the coffee to brew. The night one I do before my bedtime routine, and I haven't figured out when to do the third one yet.
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
Re: 4-Minute Workout
The 3rd one of the day. I get the first one while the dogs are eating and the 2nd somewhere between 10-3 depending on where I am and the last about an hour after dinner.ShelleyM wrote:The third one of the set or the third one of the day?Pedi wrote:I have to push myself to do the 3rd one.
I tie mine to other routine habits. I do the morning one while I wait for the coffee to brew. The night one I do before my bedtime routine, and I haven't figured out when to do the third one yet.
Pedidoc- Posts : 12801
Join date : 2017-11-30
Age : 62
Re: 4-Minute Workout
I have trouble getting the tail-end of the 3rd set finished.
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
Re: 4-Minute Workout
Yes, my shoulders are burning on the last 3-4 arm circles and final arm push up things. I just try to power through and tell myself they will get easier with time.ShelleyM wrote:I have trouble getting the tail-end of the 3rd set finished.
Pedidoc- Posts : 12801
Join date : 2017-11-30
Age : 62
Re: 4-Minute Workout
Same here. Those arm push up things are where I start to lose it. The circles are my favorite part. Have you had trouble with the squat technique?
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
Re: 4-Minute Workout
No, I've done squats before. I just make sure to push my butt out and keep myself aligned over my knees.ShelleyM wrote:Same here. Those arm push up things are where I start to lose it. The circles are my favorite part. Have you had trouble with the squat technique?
Pedidoc- Posts : 12801
Join date : 2017-11-30
Age : 62
Re: 4-Minute Workout
It's the whole push my tooshie out I don't get. When I do that, I feel like I am arching my back. I am aligned over my knees and my feet are flat on the floor.
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
Re: 4-Minute Workout
practice sitting down on a low chair. that is the position I aim for.ShelleyM wrote:It's the whole push my tooshie out I don't get. When I do that, I feel like I am arching my back. I am aligned over my knees and my feet are flat on the floor.
Pedidoc- Posts : 12801
Join date : 2017-11-30
Age : 62
Re: 4-Minute Workout
I will try that, thank you!
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
Re: 4-Minute Workout
Pedi, what are those tricep things you added to the 4-minute workout? I am consistently doing the WO once a day. This week I will do it twice.
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
Re: 4-Minute Workout
Tricep KickbackShelleyM wrote:Pedi, what are those tricep things you added to the 4-minute workout? I am consistently doing the WO once a day. This week I will do it twice.
Pedidoc- Posts : 12801
Join date : 2017-11-30
Age : 62
Re: 4-Minute Workout
Ok, 2 days of the 4 min WO once a day. I too am going to work up to 3x a day
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Narrowminded- Admin
- Posts : 13270
Join date : 2017-11-29
Re: 4-Minute Workout
The Four Minute Workout Breakdown
Start with three sets of 10 repetitions.
As you feel comfortable, move to 20 repetitions with each exercise.
Squats (Legs – glutes, hamstrings, quads, calves, abs)
Sit into an invisible chair
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.
*If you have knee problems that prohibit a squat, maintain chair position with your back to the wall for 30-60 seconds or until your thighs begin to ache.
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.
*If you have shoulder problems (rotator cuff, etc) do this variation instead:
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.
Repeat 10 times.
Military Press (Shoulder & Arms – Traps, neck, deltoids, triceps)
Invisible Pull Up
Bring fists above your shoulder to either side of you head, elbows bent.
Extend arms straight above your head.
Return to position with fists just over your shoulders.
Repeat 10 times.
Without breaking your tempo, return back to the beginning to start next set:
Squats
Tin Soldiers
Snow Angel
Military Press
Complete 3 sets.
Now, resting with your hands at your sides, close your eyes and experience the sensation in your extremities. You may feel tingling or sense increased blood flow as all your blood vessels dilate delivering oxygen and fuel for optimal health and to release your inner bad ass!
Remember to breathe through your nose, not your mouth and wait at least 2 hours before doing another round of the 4-minute workout as your body needs that time to build up new NO. Now get moving!
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Lovebird- Posts : 2164
Join date : 2017-12-07
Re: 4-Minute Workout
Thanks LB!!!!!!!!
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
Re: 4-Minute Workout
Wow. This looks just what I need to complement my weights routine. Not sure if I should do it the same days or in between, but definitely need to work on cardio and this certainly seems to do that! Are you others still doing this? What sort of results have you noticed?
Annieh- Posts : 2878
Join date : 2017-11-29
Re: 4-Minute Workout
I love this when I do it. I am still pretty hit and miss with all my activity. One of the others might be more consistent with it. As inconsistent as I am, I have noticed increased limberness in my joints, especially my knees, ankles, and shoulders. The pain in my left knee is gone. I have also noticed an increase in strength.
Last edited by ShelleyM on Mon Aug 05, 2019 8:02 am; edited 1 time in total
ShelleyM- Posts : 1307
Join date : 2019-02-07
Age : 59
Location : NM
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