4-Minute Total-Body Workout


There are exercises for your hands, feet or press … To train all the zones, you need to perform several exercises for each. All this will take more than a month. But, fortunately, you can achieve a magical transformation by simply doing only 3 exercises. How can it be? There are such universal exercises for the whole body, which give a uniform load on all problem areas. During the workout you will notice a tension in the buttocks, press, hands and calves. In general, minimum of exercises will lead to the maximum of results.




Also, these exercises will help you increase flexibility and get rid of the pain caused by a sedentary lifestyle. You need to do them smoothly and gradually. If you think that this will simplify the task for you, then this is far from the case. Just try them! Start your workout with Sit-ups, then do Push-ups, then perform Mountain Climber, after that do Lunges and finish with Jumps. This workout will take no more than 5 minutes. READ MORE: How to create a workout routine for beginners

#1. Heisman

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Stand with your back straight and feet shoulder-width apart. Spread your arms straight out to the sides. – Lift your right knee up and move it across your torso to point at your left hand. Hold the position for a moment and then lower the leg to the start. Perform five to 10 reps on your right leg.

  • – Lift your left knee up and move it over to point at your right hand. Hold that position for a moment and then lower the leg. Perform five to 10 reps on your left leg.
  • – Alternate from leg to leg, and add a hop in between each repetition to make the exercise more challenging. Squeeze your oblique muscles at the top of each rep. Obliques are located on the sides of your midsection beneath your ribcage.

#2. Knee Hugs

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Stand tall with your legs straight and arms hanging at your sides.

  • – Kick one knee up, bringing it as high as comfortable. Grasp it with both hands and gently pull it up slightly higher, hugging it to the body.
  • – Slowly lower to repeat with the opposite side. Each step should move you forward slightly.



#3. Spiderman Plank

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Assume a standard push-up position.

  • – Begin exercise by bringing your left knee to your left elbow.
  • – Return to starting position and repeat with the right side.

#4. Down Dog Abs

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Start in a Downward Dog pose, actively pushing your weight into your heels while reaching your tailbone to the sky. Lift your left leg up squeezing the left glute.

  • – Exhale rock your weight forward over your hands, draw your left knee toward your nose pulling your abs to your spine to round your back.
  • – Inhale and lift your left leg up as your push your weight back into your heels. This complete one rep.

#5. Sumo Squat

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Use 1 or 2 hands to pick up the kettlebell, pulling it up to your chest. Hold the kettlebell at chest -level with both hands, making sure to keep your arms close to your body and elbows tucked in. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and abdominals tight. This will be your starting position.

  • – Pushing your hips back, slowly bend the knees and lower your legs until your thighs are just below parallel to the floor. Make sure to inhale during this portion of the exercise.
  • – Press through the heel of the foot and push your hips through to return to the starting position. Breathe out during this phase of the exercise.

#6. Straight Leg Raise

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Sit or lie down on you back with your legs straight out in front of you.

  • – Bend the knee of your non-operated leg to a 90-degree angle keeping your foot flat on the floor.
  • – Tightenten the muscles on your straight leg by trying to contract your quadriceps.
  • – Keep your quad tightened, and then slowly lift the operated leg six inches off the floor (by contracting the front thigh muscles.) – Hold for three seconds. Slowly lower your leg to the floor.

#7. Bicycle Crunch

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Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).

  • – Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  • – Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
  • – Now switch sides and do the same motion on the other side to complete one rep.


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