 It's holiday season and the time-crunch is on, so if you're having trouble squeezing in your workout have no fear - try this quickie 4-minute workout. You'll build muscle, improve your cardiovascular fitness and torch fat and calories! Enjoy! #workoutwednesday
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 It's Workout Wednesday and time to mix it up again. This workout takes only 4 minutes so there is no excuse not to workout today! If you have more time and energy, do this routine 2-5 times through for a super mega calorie burn. Here's what you need to know...
Perform each exercise for 20 seconds, rest for 10 seconds before moving on to the next one. Perform each exercise twice. TIPS: Keep your core engaged with every exercise, pay attention to proper form, breathe! And always, always listen to your body. Maybe you can only do a few reps with proper form today and that's ok, stick with it and you'll be stronger, leaner and doing more reps in no time! ;) #workoutwednesday #tryityoull like it #doubledareyou #get it done  Happy Workout Wednesday! This week you've got STEP-UPS, HIGH-LOW PLANK, BALANCING REVERSE FLYES, and WOOD-CHOPS. As always, you'll perform as many reps possible (with good form) for 20 seconds; rest 10 seconds before moving to the next exercise. Repeat the whole sequence twice. That's it! Where will you find 4 minutes today? Try it, I dare you ;)  It's Workout Wednesday! Here's your new 4-minute body blast:
- kettlebell swings - burpees - push-ups with alternating side planks - plyo lunges You know the drill... perform as many reps as you can in 20 seconds, making sure to keep proper form. Rest for 10 seconds before moving on to the next exercise. Repeat the sequence once more for a total of 2 sets and 4 minutes. That's it, 4 minutes and you are done! You got this. Get it done. I dare you ;)  Moms, spice up your daily walk with this quickie workout that will help strengthen all your mommy muscles and entertain your little one too!
Perform each exercise for 30 seconds, repeating the whole sequence at least once. To increase the burn, add a speed walk or jog between each exercise and/or repeat the entire sequence 3-5 times. Walking Lunges - engage your abs (pull your belly button in toward your spine) and be sure to keep that front knee behind the toes; keep your weight centered over your hips (don't lean forward) Speed walk - again, engage those abs and get moving! Squat & Pull - stand with your feet at least hip-width apart, squat down pressing your booty back like you are sitting in a chair - knees stay behind the toes; reach your arms out, holding the stroller away from you; pull the stroller back toward you, squeezing your shoulder blades together, as you straighten your legs and come back to standing. That's one rep! Plank - you can do this on your hands or forearms, toes or knees; just make sure to engage those abs and keep your body in a straight line from head to hips and/or ankles. Reach up and tickle your little one's toes for fun and a little added challenge! 4 minutes, that's all! You can do it! I dare you ;)  Self-care is self-respect. This workout takes only 4 minutes but it will get your heart pumping, torch unwanted fat and calories, and make you stronger INSIDE AND OUT!
When my schedule is jam-packed and I'm short on time, I'll squeeze this quickie workout in while my coffee is brewing. Yep, right there in the kitchen! Where can you find 4 minutes today? It's just 4 minutes! Try it, I dare you ;)  If you can't find 4 minutes a day to invest in yourself, it's time to re-evaluate your life. And if you think 4 minutes "won't make a difference", try it anyway. I dare you ;)
Here's the deal... perform each of the following exercises (pictured above) consecutively, giving 100% effort and doing as many repetitions as you can in 20 seconds while maintaining proper form. Rest 10 seconds and continue on to the next exercise. Run through the sequence once more for a total of 8 exercises in 4 minutes. 1. Jumping Jacks 2. Push-ups 3. Plyo squats 4. Mountain climbers Do this every day - while you wait for your coffee to brew, during a commercial break, just before you jump in the shower - and start seeing results! Find a way to make it part of your routine. 4 minutes, 4 exercises, no excuses. P.S. Watch for a new 4-minute workout next week! |