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4-Minute Workout

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Post by ShelleyM Fri Mar 29, 2019 11:08 pm

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.
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Post by Pedidoc Sat Mar 30, 2019 8:42 am

Thank you for the reminder, Shelley.  I plan to add it to my day starting this weekend.
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Post by Narrowminded Sat Mar 30, 2019 3:49 pm

Thank you Shelly for creating a new link. Things always get buried.
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Post by ShelleyM Sat Mar 30, 2019 4:28 pm

I can't even remember now where you first told me about it. lol
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Post by Pedidoc Mon Apr 01, 2019 5:35 pm

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.
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Post by ShelleyM Mon Apr 01, 2019 9:03 pm

Good for you! I managed two today. I will continue to do two this week.
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Post by Pedidoc Mon Apr 01, 2019 10:07 pm

I have to push myself to do the 3rd one.
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Post by Lovebird Fri Apr 05, 2019 2:37 am

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. Smile 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. Smile 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 Very Happy , 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
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Post by Pedidoc Fri Apr 05, 2019 9:26 am

I agree with the planning.  I actually put it in my calendar and do the first set while the dogs are eating breakfast.
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Post by ShelleyM Sat Apr 06, 2019 6:12 pm

Pedi wrote:I have to push myself to do the 3rd one.
The third one of the set or the third one of the day?

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.
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Post by Pedidoc Sat Apr 06, 2019 6:39 pm

ShelleyM wrote:
Pedi wrote:I have to push myself to do the 3rd one.
The third one of the set or the third one of the day?

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.
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.
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Post by ShelleyM Sat Apr 06, 2019 10:04 pm

I have trouble getting the tail-end of the 3rd set finished.
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Post by Pedidoc Sat Apr 06, 2019 10:24 pm

ShelleyM wrote:I have trouble getting the tail-end of the 3rd set finished.
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.
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Post by ShelleyM Sun Apr 07, 2019 9:57 am

Same here. Those arm push up things are where I start to lose it. The circles are my favorite part. Smile Have you had trouble with the squat technique?
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Post by Pedidoc Sun Apr 07, 2019 10:29 am

ShelleyM wrote:Same here. Those arm push up things are where I start to lose it. The circles are my favorite part. Smile Have you had trouble with the squat technique?
No, I've done squats before.  I just make sure to push my butt out and keep myself aligned over my knees.
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Post by ShelleyM Sun Apr 07, 2019 7:49 pm

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.
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Post by Pedidoc Sun Apr 07, 2019 8:52 pm

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.
practice sitting down on a low chair.  that is the position I aim for.
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Post by ShelleyM Sun Apr 07, 2019 10:11 pm

I will try that, thank you!
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Post by ShelleyM Sun Apr 14, 2019 10:33 am

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.
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Post by Pedidoc Sun Apr 14, 2019 11:13 am

ShelleyM 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.
Tricep Kickback
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Post by Narrowminded Sun Apr 14, 2019 10:00 pm

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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Post by Lovebird Sun Jun 30, 2019 2:10 am

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! Smile

_________________
“SURRENDER TO WHAT IS. LET GO OF WHAT WAS. HAVE FAITH IN WHAT WILL BE.” SONIA RICOTTI
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Post by ShelleyM Sun Jun 30, 2019 8:00 am

Thanks LB!!!!!!!!
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Post by Annieh Sat Jul 20, 2019 4:49 am

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?
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Post by ShelleyM Wed Jul 31, 2019 8:10 am

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
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