Today me and Certified Turbulence Trainer, Brian Kalakay, are going to show you a 4 minute bodyweight-only workout that you can add to any workout you're currently doing or use on an off-day to ramp up your body's fat burning hormones.
4-Minute Home Workout Revolution Circuit:
start of exercises: 0:28
List of exercises in the circuit:
1. Total Body Extensions - 1 minute
into a quarter squat and raise up onto the balls of your feet as your
hands shoot into the air above your head. Return to the squat position
and repeat the motion as many times as you can.
2. Switch Lunges - 1 minute/ per side
forward with the left leg and do a fron lunge. Then, immediately step
the front (left) leg behind you to preform a reverse lunge. Repeat the
motion on the same leg for the remainder of the time. Switch after the
minute is over.
3. Spiderman Pushups - 30 seconds
perform the pushup, bring one knee into the same side elbow on the way
down. Return the leg to the starting pushup position as your body goes
back to the start position. Repeat on the opposite side.
4. Punisher Squat - 20 secs squats/ 10 secs punisher
20 seconds of a body weight squat, keeping the weight in your heels.
Then, do 10 seconds of holding in a low squat position for 10 seconds.
And if you want more 4-minute metabolic workouts like this one, check out the link below:
Burn fat in less time,
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