4 – Minute Total – Body Workout

4 minute

In case you belong to the group of people who are just too busy with their daily routines to find the time to exercise, we’ve got great news for you.

You don’t have to waste time going to the gym when you can achieve the very same results by doing some home exercises.

We have an ideal exercise routine for all you busy working bees, it only takes a few minutes a day! 4 minutes, to be more precise. Yup, you better believe it.

During the workout, you will notice a tension in the buttocks, press, hands and calves. In general, a minimum of exercises will lead to the maximum of results.

#1. Heisman

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.

#2. Knee Hugs

Knee Hugs

This crunch is an effective exercise for developing the abs and developing the balance and coordination.

The Starting position is sitting position. Execute a v sit up and hugging the knees at the top and perform 15 reps.

#3. Spiderman Plank

Spiderman Plank

First, you need to start in a standard plank position, palms planted firmly on the ground and then to Maintain a straight line from your shoulders to your heels by engaging your core muscles.

Next, your feet should be hip-width apart and then you need to lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible.

So, you need to return your right leg back to the ground and repeat on the left side.

#4. Down Dog Abs

Circuit-One-Down-Dog-Abs

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.

#5. Sumo Squat

Sumo Squat

Start the exercise by standing on both your feet, so that the same will be on a wider distance. Curl the knees until the thighs get into a parallel position with the ground. Bring the body weight into your foot rear areas;

Start moving towards down so that the leg will rectify completely. In order to take full advantage of the exercise, press the glutes at the highest point of the movement.

#6. Straight Leg Raise

Firs lay down on your back and place your hands on the floor. Raise your legs up in the air and hold them for several seconds. Lower your legs down without touching the floor and lif them again. Repeat this exercise 10 times.

#7. Bicycle Crunch

Place your hands on top of your head and lift your legs up. Move your legs as you are riding a bicycle. Do this as much as you can.

Source: Team Fitness Training

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